Wish I'd watched this years ago when I stupidly took on a blinkered focus on changing to a more forefoot strike for supposed benefits and maybe ever faster running. Big injury problems came along as you predict here - in my case crippling, entrenched lower back spasms. Lots of business for physios, deep tissue massagers, ordinary chiropractors etc but I ended up giving up running. Happy holistic Innerunnering in a swaggering angel new era nowadays. Thanks Lawrence.
I've danced tango for 10 years. Contra lateral walking is a big part of what I was taught.so what you discuss is very familiar. The interesting thing doing it with someone walking with you, torso to torso, is the syncing needed between the partners. Not easy. I hadn't thought of it pertaining to running. I think I tend to keep my sternum centered. Tried control lateral with loose limbs. Feels really good.
Dude, I'm learning so much from your videos. Slowly trying to incorporate the tools. I never realized how anterior dominant I am and now trying to get the balance to posterior that you talk about. It's certainly a process. I'd love to see a video of how well this translates to mountain ultra running.
Firstly, thank you. Mountain ultra running will require you need all the skills. Anterior chain is necessary for accelerating, steep heels and sprinting. Generally we want to extend from the hips in running, back of the horse. If you are deficient in posterior chain it suggests you are painted into a corner, or limited in some way. Generally running downhill is more posterior chain. Gradual hills in an ultra you probably want to be balanced or slightly posterior chain as for flats. Steep hills are a compromise. Some can run them from the hips others use quads, some flick feet out to side to use hips. Definitely you will be very rewarded from mastering a sense of being centered, stacked, moving from the center out and using hips to extend first
@@Innerunner Thanks for the quick reply. I will play with those points once I figure this new running style out. I really like the idea of fluidity and creativity in running. It's such a breath of fresh air. I will take it as a chance to start over, working through the videos and doing the daily exercises. If you have any recommendations of the best way to slowly master this balance, please do share. Thanks again for the videos.
I’ve realized my glute medius is very weak and causing IT band syndrome when running. The posterior chain is fascinating. You have made me very curious to learn how to use it and strengthen it. Like you mentioned, the timing is difficult.
Hey thanks for the support and good luck with the IT band. Watch the video on contralateral and homolateral gait that will really help you make sense of the timing and is excellent for glute medius. A huge part of rehab or strengthening is the transference of the strength into the actual skill of running. The timing is the reason your glute medius won’t fire when you run. czcams.com/video/xeunMqwDpxg/video.html The hip articulation you need for the soft marching can be learned with penguins and or synchronous hips
Love your videos. Thank you! It changes my running. Posterior running made me feel that my left leg is shorter and my legs have a different 'step'. But there is a video for that too :-)
"Nervous System calms down.....". 😌Thank you for this Elixir. Am Healing at the Speed of Love from a brain thing. Am re-membering from square minus 1! Crazy , interesting and Liberating ourney. Your videos are Gold 🌈🧡😃
Loving this new content. I have found that practicing these movements and drills over several months has increased my cadence by at least 10 steps per min (from 170 to 180), without me making any special efforts to achieve this. Running certainly seems more therapeutic now, both mentally and physically. I'm hoping increases in pace will follow in the spring. Thanks
@@Innerunner fascinating. [not short reply] I’m curious how this translates into yogic physiology around postural mind-states (Bhavas). Eg. “Back bending vs forward folding: Forward bending postures (bowing) symbolize surrender, whereas backward bending represent self-reliance and willpower which help increase vital capacity and give a sense of achievement and inspire confidence.” an example is that of picking up an object that is in front of you vs behind you: “If I have to lift a chalk fallen in front of me, I can bend and pick it up. However, if I have to pick up a chalk that has fallen behind me, it will require tremendous amount of confidence in me, that my spine and body is flexible enough to pick it up from the back.” Quotes from “The Yoga Sutras of Patanjali- stray thoughts of Dr. Jayadeva Yogendra & Hansaji” Totally my own curiosity, I’d love your feedback, but understand if it’s out of scope.
it is very bad when there is a struggle between the right side and the left: the back line works on one side, the front line works on the second side. This leads to distortions.
@@Innerunner Have you ever thought about breaking down such a complex movement as walking or running into many separate component movements, having learned which you can then move correctly? I'm watching your lessons and almost all of them are focused on the movement of the turn, while the step involves the movements of the legs, arms and body.
Rewatching 🙏🏻 I’m struggling with an imbalance of sorts that I feel I’m playing whack-a-mole by chasing root cause. I feel like it’s an interplay between: digestive issues (large & small intestine, stomach, bladder, reflux) (thoracic dysfunction + therefore also hip dysfunction), breathing, neural tension (fascia), metaphysical emotional distress. Showing up as my right leg just doesn’t have the stability of my left. So frustrating. Very much in my head. Your work is brilliant. The understanding you have of what it means to be a human in the modern world, moving through space is quite extraordinary. I’m going to study your works in hopes to understand myself. Sawubona 🙏🏻
@@Innerunner thank you deeply, I listened to two of your podcasts today while commuting- you sing life and prana. I am starting to feel and believe in the unwordly body of mine. I do believe that the most powerful healers are guided by being mirrors. Bless you, with love.
Hi Lawrence! Your videos were very eye-opening for me and I started working on correcting my homolateral gait, getting my hips moving again. One thing tho, you talk about running/walking more in extension, and I notice that that easily leads me into an anterior pelvic tilt, and my low back hurts after even a short run. Is the anterior tilt the result of a movement restriction somewhere else, or will it perhaps go away as the hips get up to speed? Thanks a lot!
Have I being walking / running the entirely wrong way my whole life?!? My hips swing away from the leading leg. Are you saying I must swing inwards towards my leading leg? WOW!
Yep, probably not your whole life though. Many people lose the ability to move well in their teens. Some never have adequate function from a very young age tho. You can blame chairs and excessive flexion often.
Helpful! So for all of the heel strikers out there, though, what is the best way forward (pun intended!). Since it sounds like they are more posterior chain types, which is a good thing it sounds like from this video...and we do not want them focusing on too much anterior chain exercises... is it more of just a "timing issue" (e.g., they can do exercises that form more organic rhythm...one and two, one and two) and not necessarily bad to be a heel striker? Thanks!
Hi Libby. Many heel strikers are stuck on anterior chain. Posterior chain runners are extremely rare. Maybe 1:1000 or more. Especially in North America where almost all running drills are anterior chain biased. A string anterior chain will through your foot forward past your knee, kicking the soccer ball as it were. Then heel hits the ground in front of you. In order to keep cadence up that runner usually picks their foot up long before their posterior chain is loaded. The heel in posterior chain needs to happen behind the hip, not in front. Hope this makes sense.
To learn to run you need to understand the components of running and make sure that your body is able to run properly. You can’t try to run properly if your body does not allow you to
A massive improvement on my running by your exercise on walking backwards with ang without a rope. I am aware now of my heels should touch the ground. Alsow, with looking on the gum on my soles exercises, help move my hips and pelvis on rhythm movements. Thxs
Wish I'd watched this years ago when I stupidly took on a blinkered focus on changing to a more forefoot strike for supposed benefits and maybe ever faster running. Big injury problems came along as you predict here - in my case crippling, entrenched lower back spasms. Lots of business for physios, deep tissue massagers, ordinary chiropractors etc but I ended up giving up running. Happy holistic Innerunnering in a swaggering angel new era nowadays. Thanks Lawrence.
Thank you. Well received ❤️
I've danced tango for 10 years. Contra lateral walking is a big part of what I was taught.so what you discuss is very familiar. The interesting thing doing it with someone walking with you, torso to torso, is the syncing needed between the partners. Not easy. I hadn't thought of it pertaining to running. I think I tend to keep my sternum centered. Tried control lateral with loose limbs. Feels really good.
Wonderful video! My understanding is growing with each of your videos on this subject. Thanks!
Dude, I'm learning so much from your videos. Slowly trying to incorporate the tools. I never realized how anterior dominant I am and now trying to get the balance to posterior that you talk about. It's certainly a process. I'd love to see a video of how well this translates to mountain ultra running.
Firstly, thank you. Mountain ultra running will require you need all the skills.
Anterior chain is necessary for accelerating, steep heels and sprinting.
Generally we want to extend from the hips in running, back of the horse.
If you are deficient in posterior chain it suggests you are painted into a corner, or limited in some way.
Generally running downhill is more posterior chain.
Gradual hills in an ultra you probably want to be balanced or slightly posterior chain as for flats.
Steep hills are a compromise. Some can run them from the hips others use quads, some flick feet out to side to use hips.
Definitely you will be very rewarded from mastering a sense of being centered, stacked, moving from the center out and using hips to extend first
@@Innerunner Thanks for the quick reply. I will play with those points once I figure this new running style out. I really like the idea of fluidity and creativity in running. It's such a breath of fresh air. I will take it as a chance to start over, working through the videos and doing the daily exercises. If you have any recommendations of the best way to slowly master this balance, please do share. Thanks again for the videos.
@@jseales86 e-mail me at Lawrence at innerunner dot com
I’ve realized my glute medius is very weak and causing IT band syndrome when running. The posterior chain is fascinating. You have made me very curious to learn how to use it and strengthen it. Like you mentioned, the timing is difficult.
Hey thanks for the support and good luck with the IT band. Watch the video on contralateral and homolateral gait that will really help you make sense of the timing and is excellent for glute medius.
A huge part of rehab or strengthening is the transference of the strength into the actual skill of running. The timing is the reason your glute medius won’t fire when you run. czcams.com/video/xeunMqwDpxg/video.html
The hip articulation you need for the soft marching can be learned with penguins and or synchronous hips
Love your videos. Thank you! It changes my running. Posterior running made me feel that my left leg is shorter and my legs have a different 'step'. But there is a video for that too :-)
You're so welcome! Best wishes with your running.
"Nervous System calms down.....". 😌Thank you for this Elixir.
Am Healing at the Speed of Love from a brain thing. Am re-membering from square minus 1! Crazy , interesting and Liberating ourney.
Your videos are Gold 🌈🧡😃
Oh wow. Best wishes and good luck
That was amazing!!!
Thank you
Loving this new content. I have found that practicing these movements and drills over several months has increased my cadence by at least 10 steps per min (from 170 to 180), without me making any special efforts to achieve this. Running certainly seems more therapeutic now, both mentally and physically. I'm hoping increases in pace will follow in the spring.
Thanks
Nice work Mark and thank you for the kind words. Will post more conetent shortly
I’d love to know about the nervous system in anterior chain!
Short answer it seems to increase sympathetic nervous system and increase respiration rate and compresses the spine so an increase in Neural tension
@@Innerunner fascinating. [not short reply] I’m curious how this translates into yogic physiology around postural mind-states (Bhavas).
Eg. “Back bending vs forward folding: Forward bending postures (bowing) symbolize surrender, whereas backward bending represent self-reliance and willpower which help increase vital capacity and give a sense of achievement and inspire confidence.”
an example is that of picking up an object that is in front of you vs behind you:
“If I have to lift a chalk fallen in front of me, I can bend and pick it up. However, if I have to pick up a chalk that has fallen behind me, it will require tremendous amount of confidence in me, that my spine and body is flexible enough to pick it up from the back.”
Quotes from “The Yoga Sutras of Patanjali- stray thoughts of Dr. Jayadeva Yogendra & Hansaji”
Totally my own curiosity, I’d love your feedback, but understand if it’s out of scope.
it is very bad when there is a struggle between the right side and the left: the back line works on one side, the front line works on the second side. This leads to distortions.
Yes. And probably safe way to get out of this is to realize, tension causes a twist and a twist causes asymmetry.
@@Innerunner Have you ever thought about breaking down such a complex movement as walking or running into many separate component movements, having learned which you can then move correctly? I'm watching your lessons and almost all of them are focused on the movement of the turn, while the step involves the movements of the legs, arms and body.
Yes but for most it’s a distraction. And if you don’t have proper hip function you have nothing. If you do, then often extremity issues fall away
Rewatching 🙏🏻 I’m struggling with an imbalance of sorts that I feel I’m playing whack-a-mole by chasing root cause.
I feel like it’s an interplay between:
digestive issues (large & small intestine, stomach, bladder, reflux) (thoracic dysfunction + therefore also hip dysfunction), breathing, neural tension (fascia), metaphysical emotional distress.
Showing up as my right leg just doesn’t have the stability of my left. So frustrating.
Very much in my head. Your work is brilliant. The understanding you have of what it means to be a human in the modern world, moving through space is quite extraordinary.
I’m going to study your works in hopes to understand myself.
Sawubona 🙏🏻
Thank you Melanie. Good luck. Try believe your body wants to heal if you can let it. Keep letting the pieces unwind and fall into place.
@@Innerunner thank you deeply, I listened to two of your podcasts today while commuting- you sing life and prana. I am starting to feel and believe in the unwordly body of mine.
I do believe that the most powerful healers are guided by being mirrors. Bless you, with love.
Love it.. Good clear explanation🙂
Thank you! 😃
Lovely, thank you 🙏
Thanks for listening 🙏🏻
A number of running coaches emphasise 'forward lean' posture. Seems to bias runners towards antrerior chain.
Hi Lawrence! Your videos were very eye-opening for me and I started working on correcting my homolateral gait, getting my hips moving again. One thing tho, you talk about running/walking more in extension, and I notice that that easily leads me into an anterior pelvic tilt, and my low back hurts after even a short run. Is the anterior tilt the result of a movement restriction somewhere else, or will it perhaps go away as the hips get up to speed? Thanks a lot!
Yes, you are trying too hard. You can open up your hips with backward walking and strengthen your hips with Tyre walking
I am wondering about the hip action during walking. Your opinion is highly regarded!
You want to try walk from the hips. Will be uploading more content on this soon.
That would be great!
Can't wait for your next video about the hip action while walking...
Lol, the YT AI Transcript suggests you're creating "a community on KGB"
LMAO 🤣🤣
Excellent information, would love to join that running community can you share the link. Thnak you!
Hi Frank. Thank you for this lovely response. I am busy finishing up with the setup. Won’t be long and the. I will let you know 🙏🏻
@@Innerunner Many thx, looking forward to it!
Have I being walking / running the entirely wrong way my whole life?!? My hips swing away from the leading leg. Are you saying I must swing inwards towards my leading leg? WOW!
Yep, probably not your whole life though. Many people lose the ability to move well in their teens. Some never have adequate function from a very young age tho. You can blame chairs and excessive flexion often.
Helpful! So for all of the heel strikers out there, though, what is the best way forward (pun intended!). Since it sounds like they are more posterior chain types, which is a good thing it sounds like from this video...and we do not want them focusing on too much anterior chain exercises... is it more of just a "timing issue" (e.g., they can do exercises that form more organic rhythm...one and two, one and two) and not necessarily bad to be a heel striker? Thanks!
Hi Libby.
Many heel strikers are stuck on anterior chain. Posterior chain runners are extremely rare. Maybe 1:1000 or more. Especially in North America where almost all running drills are anterior chain biased. A string anterior chain will through your foot forward past your knee, kicking the soccer ball as it were. Then heel hits the ground in front of you. In order to keep cadence up that runner usually picks their foot up long before their posterior chain is loaded.
The heel in posterior chain needs to happen behind the hip, not in front. Hope this makes sense.
@@Innerunner Yes, this all makes sense. I wish I could blame my soccer background but there is probably more to it than that lol. Thanks again :)
3:20 lol
Why not teach therefore how to run, pls show how to run
To learn to run you need to understand the components of running and make sure that your body is able to run properly. You can’t try to run properly if your body does not allow you to
A massive improvement on my running by your exercise on walking backwards with ang without a rope. I am aware now of my heels should touch the ground. Alsow, with looking on the gum on my soles exercises, help move my hips and pelvis on rhythm movements. Thxs
@@dariosoliven9498 well done. All the best.