RUN FORM FIX: My BEST Tip Yet for ALL Runners!
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- čas přidán 8. 10. 2022
- ERIC ORTON RUNNING ACADEMY:
Join Coach Eric Orton, author of BORN TO RUN 2 and THE COOL IMPOSSIBLE, as he discusses training, performing, and all things running.
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Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, World renown Ultra Running/Marathon coach, international author/speaker, and has operated his online coaching business for the last 21 years.
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Eric's Personal Online Run Coaching, Camps, Run Form Consulting, and Training Plans:
www.runningwitheric.com
Eric's book, The Cool Impossible:
www.amazon.com/Cool-Impossibl...
Eric' Run Strength Equipment:
www.freogear.com/
Eric's Drills:
• YOU can get FASTER and... - Sport
I just finished two back to back 14milers this weekend in prep for my upcoming 100k. For the last 1,000miles of trail running this year I have been landing on my forefoot going downhill thinking I was using good form (but clearly over striding- not realizing the effects) Your video and examples single-handedly fixed my running technique. I completed over 5,500ft of vertical this weekend and my knees are good to go. Wish I would have learned this a long time ago. Thank you so much for the great content!
This made my day hearing this. Thanks for sharing...
Hi coach,
I think I finally understand knee drive.
Transformed my run tonight. I had been running with good cadence but the drive had been more from the ankles. Tonight I lifted my knees, much better use of the whole lower leg spring.. Awesome. Thank you. Felt so good.
Yet another ‘ah ha!’ moment, dropping foot too soon. I’m binge watching these Eric Orton videos and then watching them again and then, at what must be my point of readiness, I hear something that adds another piece of the jigsaw that I perhaps missed first time. Such great content.
I’m still a way off good form… I’m slow but it isn’t feeling efficient as I get out of breath very quickly, but I believe I’m heading in the right direction.
I've tried "driving my knee my forward ... like stepping over a little hurdle", but I have trouble convincing myself that I'm not using extra energy doing so. The irony is that I know that the alternative is shuffling, which I know is slowing me down. My solution has been to work to improve my hip flexibility and leg strength (glutes, quads, hamstrings, calves). Also I try to get my pelvis under me by imagining that it is attached to a cord that is pulling me.
It takes practice, so be sure you are following the 90 day program in the book to pull it all together. And remember, you have to have hip STABILITY before mobility. Lack of mobility, is lack of stability.
Spot on! Thank you, Eric for another insightful video. Somehow, I figured it out myself running downhill, where is so much easier to hill strike or, if you force yourself to land on the forefoot, to overstride. I could feel that neither were ideal. I'm fixing that (yes, I'm still working on it) by recoiling the leg after the kick, which give time to my body to "fly" over my foot before landing. To my surprise, the result is not only a less demanding and lighter form, I also end up running faster and effortlessly. Beautiful!
I am 66yr old female. I am challenging myself for a 10k. I love biking and I started to run years ago. But I want to get back there again. Just found Born to Run. I loved it, I am starting Born to Run 2. I can do this thank you for your help.
Love this and yes you absolutely can. Keep up posted.
@@BornToRunCoach passing this on to people who want to enjoy life.
No video has ever got me to press pause and do something. Your's did! Thanks. Looking forward to trying this (combined with the cue of scraping the hamstring with the heel - I think they're basically the same) on my easy run today. Great video. Hopefully it'll help me in preparing for my 50M (10k vert) and 100M (20k vert) races this year. I need to be efficient.
Dear Eric, as I prep for my first 200-miler one month from today, I appreciate this message and especially the courage of your example.
200 miles? But that is like .... crazy. Well, I just want to wish you good luck. Enjoy and take care ... 😀
@@JeDindk much obliged!
How did it go? Seeing your comment and realize your race is a month ago. How do you feel?
@@victoriaman117 great! Finished 15th overall in 71:02 (the cutoff was 86 hours) and didn’t even get a blister ;-) Happy new year!
@@TrailrunnerTroy Happy new year. that’s awesome man! Congratulations! I’m glad to hear you achieved your goal. Definitely provides inspiration to us mere mortals of running lol 😂
Thank you Coach, thank you for all the amazing content you provide this community! I cannot tell you how much you have helped me in transforming my running but let me try! I used to heel strike and had awful knee pain. My last half marathon in August was so hard. Since finding you I have bought your book and signed up for your 5 month 50k plan on Training Peaks and am loving running so much now.
I have transformed my form to forefoot striking under my body and am consistently running at 180bpm cadence. I also use the Freo equipment to strengthen my feet and these have been a massive help.
I am training for the Tarawera 50k ultra in NZ in Feb and cannot wait. Thank you so much, you are a legend!
Great video as usual! Until a few years ago, I thought I physically was not made to run a marathon, that biology says I just can't run that far. Then I read Born to Run, then I read the Cool Impossible. I did 4:11:22 last weekend at Run Galway Bay, in Ireland. Thank you Eric, you are amazing! Next time, I would like to get under 4 hours. So I'm going to buy Born to Run 2 ASAP. At the end of the race, my breathing was fine, my muscles were fine, but my pace was limited by sore joints and tendons. Do you think that is likely a form issue or not enough info to say?! Keep up the great work, looking forward to seeing snow season!!
Such a simple but highly effective concept!! Since I’ve learned this, running has become so much easier! I was more or less doing too much back kick. Now Im running faster,easier,and longer! Thanks for all of your fantastic videos. Im looking forward to receiving my copy of “Born to Run 2.”
Very nice video Eric, great content as usual, and thumbs up for the last sentence!!! Btw, I really love your T-shirt and hoodie, is it possible to buy them? Many greetings from Florence, Italy :)
even at small pace is this a correct movement? i have difficulty specially at slow pace. greetings from italy
thanks mate!
Thank you very much .
Appreciate this! Thank you
Well explained!!
THANK YOU
Nice short but informative!
Thanks Eric, this is pure gold! Thanks for all your great videos, they are a huge help. Spending time and having the patience to get good form is a hell of a lot better than treating an injury…
Very amazing video that makes me even more excited to exercise. Thank you very much❤❤
Man you are amazing.Learning so
Much from you 💪🏃♂️
Great to have these new videos, and super appreciate the last sentiment. So important to share the knowledge we find value in. I had a question about whether to do the strength training (from CI) if I am currently carrying excess muscle mass, or focus on running more to lean out? Been away from endurance training for a while and am almost 20 lbs. heavier than when I was. Cheers and thank you!
Thank you man always super helpful videos . I ve started running 2 years ago, and compared to last year I've been able to improve my threshold pace of about 30-40 seconds per mile just by increasing my cadence from 170 to 185-190 SPM.
.i think that is more important to land under your center of gravity doesn't matter if fore, mid, or rear foot..than focusing just on landing on fore foot. Which like you said if done in overstride is bad..
This is an excellent visual and appropriate teaching. Thanks.
The best explanation and video I've seen in an extremely long time! Thank you for making this as its immediately helped my running.
Thank you, means a lot!
Where is that? That trail is so so cool
Cheers Eric🍺
It feels great when I run in place I can definitely feel the softer foot strike but when I want to move faster how do I add the “push with the tush” glute activation?
The striking with you're forefront strike is making my calves sore that I stopped my workouts after 3 miles. I hope I'm doing it right.
Stay patient and if you are changing a lot, you will need to drop volume until calves strengthens. Lots of the channel on this...but make sure you are also letting heels "kiss" the ground and not keeping them elevated off the ground.
I was doing the rock lobster drill and i felt a small pop in my Achilles. I was bare foot and have been practicing my form and foot strike. Ive been running in altra shoes for a year and I have good flexibility in the calf and Achilles. Any ideas? And thanks for all that you do, I'm learning a ton!
Preface: I’ve had 3 brain surgeries for tumors in my right cerebellum. My right side is a little wonky but I believe the gait mechanics are there but not sure how to activate the right parts or when, timing. Anyway, my question is how do you initiate the “pull” and where do you pull from. It seems like my right leg is behind me, not keeping my knee forward?
Would this be what is causing my feet to hurt? I'm stepping out too much? Literally my feet after about a mile feel really sore to the point I have to stop and shake them out
❤
Check out Richard Diaz here on CZcams. He'll set ya straight.
Rock lobster
Thank you, Casey Neistat, for the running advice.
Ha! Is that a compliment or a jab? Either way, thanks for watching.
I've read a multitude of studies that were performed on not only professional runners but also the general public, other athletes such as football players, soccer that all run. Less than 5% are forefoot runners, of this when you compare that to the fastest runners worldwide who run hitting their heels first.....From a physical engineering standpoint heel strikers have an advantage of A BIG SRING of power transfer that can never be fully appreciated verses toe or midfoot strikers, energy from a battery simply changes states. In the case of runners power transformed through the heel is accentuated by the midfoot (natural spring of fascia tissue) power is transformed through the forefoot The Spring of all persons step. Ever watch why Michael Jordon or other great jumpers all heel strike and have incredible flexibility in the ankles, knees and hip hinge movements! unable to be utilised in a forefoot striker or a toe striker. I guess my point is not to retrain this movement rather make it optimal through training in the stretched range. You can train your toes spring, just like a gymnast trains toe flexibility and strength.
Muscular issue from glutes, to Tibia pain what people call shin splints is lack of Tibia strength, which is a slow twitch endurance muscle fibre similar to the calf that was built by our maker, for continued prolonged use. So simple to train, toe taps, weighted toe lifts, Rogue Fitness make a specific piece of equipment for this.
Check out "Knees over Toe Guy" on YT.... Tibia raises, backwards walking, sissy squats are all exercises that build strength commonly used for jumping high, or to spring off fast. We studied the stride, physics of BOLT at Canberra Institute of Technology. Bolt has a long stride, awesome heel strike and MASSIVE push from toeing off. These people share ONE similar trait, strength in tendons and ligaments that is built from training strength at the "stretch" position. BOLT takes some time to get to speed then each stride is traveling close to 3 metres......biophysics!
Most Gyms here in Australia simply repeat the same broken message, never squat with your "knees over your toes" never questioned like sheeps to a slaughter that believed Governments, just look at the planned-demic that now isn't even spoken about, due to Economic Collapse that they deliberately created mind you..... Power control is always their agenda like the evil villain that want Control of the World....I digress..... I questioned the don't train with your knees over toes script many moons ago. From day one, during my studies in Sport Science. I gave many examples such as walking down stairs where your knee will naturally be past the line of your toes. To walking backwards, same thing your knees are over your toes, Time Trial cyclists and many Crit racers at Threshold, pedal with knees over their toes and have awesome strength in the tendons and ligaments. Why train the muscle in isolation when ligaments and tendons are ALL part of same kinetic chain. Running downhill is a specific example to running....at speed your knees will be over your toes. I was a half decent endurance cyclist, sissy squats years back. I remember my Coach looking at me like I was crazy. Until he realised he was undertrained at knees stretched where Tendon strength which is 10x denser than muscle tissue comes into play.
Incorporate strength training at the STRETCH position for psoas, ( Internal Hip flexors) knees, Anke and in the space of 12 weeks like any decent strength build cycle and you will notice the injury prevention benefits, with speed and strength. You will even notice you can fit extra workouts during the week where you once had muscle pain from supposed "over use" thats really lack of strength at at muscle stretch.
Check out "Knees over toe guy" watch a few of his videos, he's become popular because it works and bucks the man taught doctrines of deception "Don't train with your knees over toes" . If you also study type 1,2 and IIA muscle fibre types, and where and why they are their and you'll notice, God didn't lie in our creation, (Or do we still believe we come out of nothing, now that's Faith! that nothing built everything!) some muscles were built for All day endurance, others for speed, train them accordingly!
Great video!