How I Fixed My Running Form
Vložit
- čas přidán 12. 03. 2024
- I took my 5k run time from 20 minutes down to sub 15 minutes after discovering 3 keys about my running form. So in this video I'm gonna show you two ways to assess your own running form so you that you can optimize your running form and start to run fast and injury free like I did.
My Science Based System to Run Fast with No Effort: • My Science Based Syste...
➡️ Become A Better Runner In 4 Minutes A Week: run-club.nicklasrossner.com
I was running few years before I got internal meniscus injury in my knee, that basically ended any running for me at the time. I was very close to a surgery, but decided to go with physiotherapy. I've analyzed my body and technique. It appeared that I had very weak glutes, almost no activation and very weak hamstrings, on top of this I was overstriding a lot so generally I was killing my knees every run... now I'm slowly starting to recover, being able to run 1-2km pain-free.
Your material is super useful, I watched a LOT of videos on running technique and it's surprising how few of them mention glutes and hamstrings (generally back of your legs) as a huge factor of healthy run.
I think that was a great decision. I’m all about conservative therapy whenever possible. We are too afraid to work with pain, so we tend to avoid it - glad to hear you are improving. With a solid strength and conditioning program, along with the biomechanical analysis, I think you’ll get back to running longer distance in no time 😄
You also include dynamic stretches before run and static stretches after running to improve your performance and reduce injuries...
Wow! Very informative video! You make me realize that the big difference between you and me is that you actually do and apply correctly what you know while I simply limit myself to reading and understand the running mechanic. My body has it's way to remind me that it is a slow learner.
Thank you for your highly motivating video. From now on I will do my running drills as part of my warm-up each time I go running.
I will do some old running shoe sole reading to assess how bad the current situation is. I tend to have plantas fasciatis which mean I do not run well at all.
Have a pleasant day.
Thank you for the kind comment 😄 I hope you’ll find a lot of it useful.
Really enjoyed this video, would love going deeper on all the drills, stretches and exercises.
Making a video about how I train for a half Marathon. Might include it in there 😄
Good info, Nicklas. Thank you.
Thank you, man 😄
Great information. I wish I knew this 20 years ago but it's not too late. I've taken up running again at 50.
Thanks man. It’s never too late - That sounds awesome! Running is such a fantastic way to experience the world, challenge yourself and meet amazing people. Welcome back! 😄
Great video. I've worked hard on improving my running form, and cadence, which has already helped, especially with fewer injuries. My shoes have very even wear now as well. BUT, I do have that big toe problem, and get holes in the top of my shoes! I've never heard anyone mention this, so great to know I need to sort it out! Is it really just a case of active awareness and relaxing my toes??
yeah. I also use specific drille with athletes to help with the mind-muscle connection. Like doing lunges with relaxed feet and controlling the big toe seperately from the others 😄
Wow, tutorial of super quality, bravo!
Thanks 😄
This video was awesome and the information in it. Wow, very impressed brother!
Thank you so much man!
Very interesting point about lifting the toes. There’s loads of information about dorsiflexion potentially causing injuries, but not much about the toes. I tend to strike with midfoot or forefoot (depending on the pace and the shoes), but I also tend to lift the toes. I feel I’m not entirely relaxed during the run because of this, my shins are constantly activated and my extensor tendon is often sore. I’ll try to focus more on keeping them flat
You're right. I'll have my athletes practice toe motor control by lifting the big toe seperately from the other toes and vice versa while sitting down. It can also help to try to tighten the plantar fascia while relaxing the toes :)
Very good explanation. Thank you boss
I’m glad you found it useful 😄
This video covers a ton of important, and most often overlooked, details of good running. So clear, so efficient in presentation. I am really impressed. I am a runner, writer, health expert and now a subscriber. Reach out to collab.
Thank you man! I really appreciate it. I might do that! 😄
I changed my running form from overstride too. Increased my cadence. Before i was running around 5min/km. After the fix im closer to 4min/km. It makes you so much faster.
That’s awesome!!
@@NicklasRossnerPT this video enlightened me czcams.com/video/Lhrae87EpWM/video.htmlsi=P5_8HbwRc2vpIk2G
It's been a year since I started running. I followed every tip there is to proper running form. I can now run sub30 5k regularly. However, my biggest regret is not fixing my cadence. So I am going back to the basics to fix it.
That’s awesome!
Sounds like a great plan! It might take some initial work, but in my experience it is worth it!
18min 5 k is still 10 minutes faster than my 5k 😂
And that is still WAY faster than a lot of people 😄 What I love about running is that we are all competing against ourselves - And the feelings, struggles and joy are the same wether your goal is a 25 minute 5K or a 13 minute 5k 😄
Your r 8 minutes faster than me 😅
Great video! Always wondered why my trainers end up with holes in the toes (time to make some serious improvements)
Thanks 😄
Yeah I’ve seen it happen so many times - Been there myself as well. Doing split squats while focusing on relaxing the feet and toes has helped me a lot 😊
Im a habitual toe lifter myself and often have shin splints... Time to work on that! Thank you
Been there myself! Thank you for watching!
Got a video coming out tomorrow that might help getting rid of those shin splints for good.
15mins 5k is a really good time. Good to hear you've found something that works for you. These are good things for all runners to try, obviously varying biomechanics which mean what works for you ins't true for others. There are a lot of variations in the running styles of elite runners across long and short distances. Thanks for sharing your experiences.
100 percent. No style works for everyone - Nor for every distance. But hopefully we can all inspire each other to find new and more effecient ways to run ourselves, to be able to go further faster and enjoy the sport with less injuries.
Thanks for the comment. I appreciate it!
I’m going to have to disagree with your statement, “what works for you isn’t true for others.” I don’t know why the running world is so subjective when it comes to running form. This is a science, not an opinion. Mid-foot or fore-foot striking, high cadence, low ground contact time, 90° arms and 5-10 cm of vertical oscillation, simply just is the most efficient form of running. All other forms waste energy and lead to injury.
Respectfully, I can’t think of any biomechanics where heal striking and over-striding would be more efficient and less prone to injury.
If you know of any elite runners with drastically different running styles, please do share, because all the runners I follow have very similar running forms, with the only difference sometimes being slightly faster or slower cadence or how they swing their arms.
@@RAGreyling how could runners ever adopt the same running style considering the huge variations in biomechanics. Interpretation can be subjective but evidence indicates that even simple things like bone lengths, proportions, foot strike, muscle fibre proportions, muscular variation and attachment, neuromuscular control all could result in what you say is changes in cadence, arm swing, vertical oscillation variances. All it takes is a simple visual comparison of elite runners to see the variances. Injury has a greater link to over training that running style. Many elites heel strike which could load the knee, many elites forefoot strike which could load the Achilles. If you know of any elite runners with the same running style please do share. I think we are probably looking at semantics with regard to same, similar, different. I wouldn't force a running to copy another, i wouldn't force a runner into an uncomfortable gait.
It’s an amazing time
He knows what he is talking about
I appreciate the faith.
that was really good! thanks :)
I’m glad you enjoyed it!
Great video, thanks! I'm doing the same for myself, easy win.
How do you see the overflexion at the knee and weak hip abduction at 3:10? Could you show a before/after?
Thanks man - The over flexion at the knee was seen when I was taking my foot forward. The flexion at the knee should not be "active" but come as a passive movement because of the hip extension/flexion. Ideally the hamstrings should relax in the recovery phase.
The hip abduction was seen when I saw a lateral (side to side) movement of the hip from a frontal view. That is called "Trendelenburg Sign" which can be an indicator of a weak hip abduction.
I hope it helps!
What I saw on the side view of the treadmill regarding where your foot strikes the ground is that, above all, the change especially came from leaning forward more.
Yeah - It just needs to be from the right place. So leaning forward from the ankles and not from the hip. Because bending at the hip can have the opposite effect.
Great content, just had myself videoed at a run lab and biomechanics assessed seems I’m 95% good form, tiny bit forward on my foot placement under hip etc but on whole pretty good. From the back your knees look to make contact or are very close, presume you working on the hips and rotations,, my friend runs with knock knees and is working hard to fix his.
Thats awesome man!
Thanks for the input. You're right I have a tendency to inward rotate my hips. Working hard to improve it. That's what I love about running. You can always find new ways to improve.
Thanks for sharing!
From the side view it often looks like your landing on your heel like at the 5:16 part. But you have the data to proof its not like that 👍
I think sometimes I can't help but hit a couple of strides with the heel. I'm still a work in progress :)
Great info, i am confused regarding dorsiflexon tho.. alot of running videos say to use dorsiflexion to improve bounce, and less contact with the ground.. you are saying otherwise? Or just to not dorsiflex the toes as well as the foot?
In my opinion the dorsiflexion advice is misunderstood. For sprinters it makes a lot of sense and should be incoorporated - but for long distance, actively doing dorsal flexion is a ton of wasted energy. The perfect technique would be an active dorsi flexion just miliseconds before the feet is hitting the ground. But what I’ve seen with clients is that they tend to dorsiflex for the entire recovery phase, causing a ton of strain on their tibialis anterior - leading to injury. And as soon as they are instructed to relax their feet in the recovery phase, the pain goes away and their speed stays the same.
Running form is a combination of art and science and I’m sure some people disagree. But that is just my take on it after working with a ton of runners (and myself) 😄
I do about 5 minutes jump rope along with some other run drills like wall run drill, knee hug and leg swings and that helps me
Be aware that jumping ropes are high impact, so it can be a hard one for your joints to start off with and might not be for everyone.
You changed my life
Hopefully in a positive way 😁
thanks for this video. i have the exact same issue with weak hips and not landing right under my center of gravity. i just tried fixing that on my most recent run and noticed activation in my weak hip.
Thats fantastic. 😄
@@NicklasRossnerPT i get pain when i try to run up a hill though and haven’t been able to do any hill training. do you have tips for that?
@@shikanda The best thing to do is to get an analysis by a local expert. There could be a lot of reasons - We tend to lean into a hill, so the achilles get more plantar flexed. But also it takes more of our hip flexors because of the incline, which can cause a higher demand on hip stability as well.
Hi Nickas,
I read in so many articles that dorsiflexion while planting one's foot is a good practice and promotes better running form. But you mentioned in the video completely opposite. So did i understand something wrong about what you said? Or am i lacking some information here?
It depends. For sprinting you want the dorsiflexion - for long distance I would argue against doing it actively. We all need some dorsiflexion before we hit the Ground but ideally that should happen just before your feet hits the Ground and not actively in the recovery phase - in my opinion that is just wasted energy. And I’ve seen dozens (if not 100s) of runners get rid of shin splints, just by Learning to relax their feet doing the recovery phase.
As with anything when it comes to running form there is an infinite amount of ways to run and people are all different - But I like to look at it from the most biomechanically efficient way and then work back from there.
I hope it makes sense 😊
Very informative video. One thing I would like to ask is I've been landing on my forefoot and that has been causing me shin splits. Any quick fix for this?
Could be soooo many things 😄 Best thing is to talk to a physio or a running form expert and have them look at your run (look out for shoe salesmen though. Many don’t know much about running form and will just try to sell you specific shoes - which funny enough are almost always “pronation correcting shoes”)
I thought the High drop (8mm) Vaporfly will encourage you more to land on your mid or forefoot, not heelstrike like you suggested.
The new one is designed that way. Not the old one - But the higher the drop, the easier it will be to do heel strikes.
8mm is not too bad though. A lot of people run 12mm drops and I think for most people you should not go below 4mm.
I learned to midfoot strike with 4mm drop shoes (the old Brooks Hyperion back when it was a minimalist shoe)
I'm curious why you run in shoes with such a high heel, considering that your initial contact is on your mid- or forefoot. Are there any benefits over long distances? The only thing I can think of would be less strain on the achilles tendon and surrounding tissues.
The true answer? They were cheap 😄 I normally run in Nike Pegasus and Zoom fly for training and then Alphafly or Vaporfly for Racing.
I did your shoe wear test. I've done 150 miles on the current pair, averaging 5min/km. I see almost no wear on the front. But a LOT of wear on the left outer heel, and a tiny bit on outer right heel. Looks like I've got to fix an overstride and imbalance!
Thats a great starting point. I would advice you to do a film as well to see what’s causing it 😊
@@NicklasRossnerPT Just completed a training cycle and ran a benchmark hilly marathon. Finished with a time of just under 3:05. I reviewed the shots from the event photographers from that.
For weaknesses I've got arch collapse and a weak glute medius. So hip drop on both sides, but more extreme when stepping on the right leg. Also have overstride even with 180 cadence!
Got lots to work on, going to recover and then try to incorporate some more strength training for the upcoming marathon cycle.
@@LiliputianMisChief That sounds like a plan. Remember to only switch up running form during off-season. Never change too much close to race, as it takes time for the brain to become efficient with a new motor program
@@NicklasRossnerPT Yes that makes sense Nicklas! My next race is in July so I think I've got time to switch it up.
@@LiliputianMisChief For sure! What distance? :) I got my first race this year coming up in May. Half-Marathon to get things going. Can't wait.
Great advice on foot landing and checking foot landing. Need more clarify on toe things as i have learnt from other channel that toe should be directed towards shin.
It depends on your goals. For sprint technique it should be directed towards shin (for kinetic energy Build up). for Long distance it should not (for energy preservation)
@@NicklasRossnerPT :Thanks .
Hvordan øgede du helt præcist selve kadencen? - med en Metronome app? ☺️ jeg løber med cirka 160 ved 6:30 pace og 170 ved 5:15.
Med musik med 180BPM - Jeg kunne ikke holde ud at høre på Metronome 😅
Det kræver lidt tid og det er hårdere til at starte med indtil at hjernen lige følger med.
Is launching from the big toe not a sign of pronation(which it looks like you do)? I thought you were supposed to land and take of as centered on the foot as possible
There are as many opinions about running form as there are people. 😊
From a biomechanical perspective, I would argue for a launch from the big toe. That’s because, it’s further back making it possible to launch with a more extended hip and a bigger plantar flexion making it easier to take a longer stride.
I might have a small pronation - However I also have a bit of an internal rotation at my hip which counteracts it (in a bad way though). My running form are far from perfect, and I’m working on it every week - Which is one of my favorite things about running.
In my studies most people have a slight pronation and shoe companies take advantage of this by selling “pronation” shoes to compensate. The funny thing is though that I’ve never heard about someone needing a “supination” shoe.
I’m not saying my theories are the “correct” theories. I think there are many ways to go about it. However I base my arguments on biomechanics and field studies. Thanks for your input - I think discussing these things helps me reflect.
I hope it makes sense 😊
I noticed your knees are basically rubbing together, is that what you expect?
yeah they do - I’m working on my external hip rotation, to make it less so 😊 It’s not optimal.
ABC Drill also helps improve my Running Form (especially Bounding) 🏃♂️🏃♂️🏃♂️
Great input!
Have you tried wearing Altra's for a natural foot position?
I don’t believe in corrective footwear. I believe in training the feet to be strong instead.
@NicklasRossnerPT Altra aren't corrective. They're anatomically shaped, zero drop. I use them for running.
I wear barefoot shoes for anything else, Vivobarefoot, Xero, Lems etc. These sorted my back and knee pain from +20 years of factory work.
@@harrywood702 Thats awesome, man. Haven't tried it. Maybe I should give it a go.
While Satan's sidewalk is a good way of a observer watching gait. How many runners run different on it? I was just watching your gait on the track vs treadmill.
I found almost all runners do some sort of adjustment on the treadmill. The most common one is relaxing in the extension of the hip (because the treadmill will move your legs for you, so you don’t have to be as active as outside) - And most people will also find that they run faster on treadmills. Some people shorten their stride in front of their body - which is great. There is no doubt that doing a video running outside, with someone filming from a bike to keep framing, would be the best.
But with that said, there is still a ton to learn from running analysis on a treadmill, and the more you do it, and the more aware you are, the better.
I hope it makes sense 😄
New subscriber here
Nice to meet you. I’ll do my best to bring you as much value as I possibly can 😄
Very stronk Danish accent, haha
Comes with being danish 👍
Confiusing, stride vs cadance. 🤣🤣🤣
😄 Cadence = Strides/steps per minute. Pace = Stride/step length x Cadence