If you watch a front-view video of Kipchoge running you see his very distinct movement of his head from side to side. Also he has an interesting hand movement........the bottom hand moving outwards as he rotates his centreline towards the foot that is about land. I found Lawrence and Innerunner after watching Lawrence on a Floris Gierman interview. This video is excellent! The point wrt pushing off of the big toe was key for me in terms of getting the timing and the internal rotation of the femur during running. If I don't focus on big toe push off then the rotation stops happening. Thank you Lawrence
Just be careful about pushing off the big toe as it can load structures differently and it takes time for tissue to adapt. So if you watch the backward walking video you will see we prep the foot for the awesomeness by walking backwards and also the timing will make more sense when your running
Hi Lawrence, sorry fir the frequent commenting at the moment, but I'm trying out your tips and excercises and I'm kinda blown away already. Running feels so great and puzzle pieces seem to fit together more after every run. I have to share this as Im soo happy about the progress.😊 One question: Any thoughts in how to do the transition to this running Style from walking to actually running? You mention the risk of injury. Is there any kind of protocol to stay safe? Maybe you could do a video about that? Thank you sooooo much! Greetings from Germany, Chris✌️
funny , i also see the relation between running and skiing , @tom gellie from big picture skiing is advocating similar logics on the usage of feet, stance leg behind the hip to pressure the outside ski
Thank you so much, very valuable information. I already see improvement in my running. And also my knee pain went away. Will try to buy some merch from your shop to support you!
Lawrence. I had a L5 and S1 fuse in my back. I wanted to do triathlon. Everyone is telling me you can help me protect my spine. Can you do a start at day one. I never ran much before this. Please can you help.
Hmm. I guess I will give it a go, not sure I am up to that technically. I posted a whole bunch of examples on IG a while back. Its easy to find examples of head tracking over foot in African runners, rarer in a lot of North American runners where runners are often cued to keep their head still. The belly button toward lead leg it’s easier to see when it’s grossly wrong. It can be subtle when right. Just make sure you can walk like that, it will open up your options when you run, you don’t want to be constrained
@@Innerunner Thanks! I just had another question that might be addressed in later videos but.. I had imagined that to get hip extension.. the pelvis is allowed to rotate back and the belly button and shoulders point towards the lead leg. hence some counter movement. if the hips/pelvis do the "rotating and shoulders come along for the ride" how is there room for greater hip extension and stride length? I think sometimes I confuse the term hips because there is the pelvis/ illiac crest and the greater trochanter :) thanks heaps!!
@@mikeeight5819 I need to get way more clear with my terminology. Internal rotation of the femur at the hip ball and socket is coupled with the extension. This has to do with the bony biomechanics and the capsular pattern. You can try it. Linge forward with the femur externally rotated (duck foot), neutral and then slightly internally rotated (pigeon toed) and most likely you will have greater hip femur extending behind you, with internal rotation. It should also feel comfortable, muscular and springy in the front of your hip and also if you feel your glute max, it should be engaged their should be a dimple or hollow in your glute max with internal rotation. The ilium (pelvic bone) on that side will rotate posteriorly as the femur extends but most people are not aware of this or it is counter intuitive and certainly not under conscious control so it’s not something I talk about. If you stand with your legs staggered, one foot slightly ahead of the other and contract the back leg glutes you will most likely find that this either pushes the back leg hip forward (and the dimple appears) or you will experience that your torso on top of your pelvis rotates toward the lead leg, belly button to lead leg and the shoulders will swing round too. Shoulders go along with for the ride.
Thanks for this video Laurence !. The walking movement you show is like skate skiing or roller skating, isn´t it ? Can it be translated to running to improve efficiency and economy ?
Yes, exactly. So Ice skaters have a very easy time (mostly) of figuring this out. They can generate torque and power from the hips and learned to not use calf musculature to propel themselves and also the source of movement starts at the hips and flows out. The big difference is in the neutral or internal rotation bias of the hip extension in running. In ice skating you externally rotate in extension
Once that gait is habituated, technically yes. I would not force it tho. Interestingly if you walk backwards on a decline (treadmill) at around 10% gradient it is very good for foot biomechanics. You need to walk about 5 minutes a day
Such a valuable information. Condensed. And put out so clearly. Very much appreciated. Thank you, Laurence. I do have poor rotation to my right, which was affecting my left knee. Was following David Weck method. Which actually helped with rotation. But i couldn't quite figure out the principles. There are two valuable sources for me: Weck method and Goata, with certain differences. But your simple concept gave me a lightbulb moment. Everything fell into place. Such a shame that with modern shoe ware, stress and bad habits people loose the ability to move gracefully. I will continue to watch your videos for more information and exercise.🙏
I'm getting everything but the weight into my heal on the standing leg. Is this more likely to be head position or practising in arbitrary gym shoes that probably have something like a 10 to 13mm lift?
Great question. Both head and shoes can contribute, also probably it’s now habitual for you. Some people are very “up”. Up on toes, up in their head. Cues or practices such as engaging and drawing core up or a tight pelvic floor can contribute. Often shoulders will be up near the ears in this case
If you watch a front-view video of Kipchoge running you see his very distinct movement of his head from side to side. Also he has an interesting hand movement........the bottom hand moving outwards as he rotates his centreline towards the foot that is about land.
I found Lawrence and Innerunner after watching Lawrence on a Floris Gierman interview.
This video is excellent! The point wrt pushing off of the big toe was key for me in terms of getting the timing and the internal rotation of the femur during running. If I don't focus on big toe push off then the rotation stops happening.
Thank you Lawrence
Just be careful about pushing off the big toe as it can load structures differently and it takes time for tissue to adapt.
So if you watch the backward walking video you will see we prep the foot for the awesomeness by walking backwards and also the timing will make more sense when your running
Hi Lawrence,
sorry fir the frequent commenting at the moment, but I'm trying out your tips and excercises and I'm kinda blown away already. Running feels so great and puzzle pieces seem to fit together more after every run. I have to share this as Im soo happy about the progress.😊
One question: Any thoughts in how to do the transition to this running Style from walking to actually running? You mention the risk of injury. Is there any kind of protocol to stay safe? Maybe you could do a video about that?
Thank you sooooo much!
Greetings from Germany,
Chris✌️
Hi Chris.
E-mail me Lawrence at innerunner dot com 💪🏻
@@Innerunner
Thank you, I will do!
Eye opening content. Wish I'd known this 30 years ago. This video has also greatly improved my skying technique. Thanks a lot.
Thanks Koert. Good luck
funny , i also see the relation between running and skiing , @tom gellie from big picture skiing is advocating similar logics on the usage of feet, stance leg behind the hip to pressure the outside ski
Liberating!
"The Beauty in Simplicity".
Thank you! 🌈👣☀️
Why thank you
Thank you so much, very valuable information. I already see improvement in my running. And also my knee pain went away. Will try to buy some merch from your shop to support you!
Wow thank you.
Just buy a flow rope. It will change your life
tinyurl.com/flow-rope-US
Thanks for the updated content Lawrence, really enjoying it so far.
Thanks John
Very valuable information and coaching. Thank you!
Thanks Peter
Great video Lawrence!
Thanks Cuan
Thank you so much. This is hard! But liberating.
You are so welcome!. Relax, put some music on. It’s Kate if a remembering than a learning.
thank you for taking the time to redo this!!
Hope it turned out better 💪🏻
@@Innerunner yes much better and extremely helpful. Thank you for sharing
Brilliant...
Thank you Kevin
Lawrence. I had a L5 and S1 fuse in my back. I wanted to do triathlon. Everyone is telling me you can help me protect my spine. Can you do a start at day one. I never ran much before this. Please can you help.
Thankyou great video! Any chance you could do an analysis of a pro runner doing it well and a runner doing it not so well!?
Hmm. I guess I will give it a go, not sure I am up to that technically. I posted a whole bunch of examples on IG a while back. Its easy to find examples of head tracking over foot in African runners, rarer in a lot of North American runners where runners are often cued to keep their head still. The belly button toward lead leg it’s easier to see when it’s grossly wrong. It can be subtle when right.
Just make sure you can walk like that, it will open up your options when you run, you don’t want to be constrained
@@Innerunner Thanks! I just had another question that might be addressed in later videos but.. I had imagined that to get hip extension.. the pelvis is allowed to rotate back and the belly button and shoulders point towards the lead leg. hence some counter movement. if the hips/pelvis do the "rotating and shoulders come along for the ride" how is there room for greater hip extension and stride length? I think sometimes I confuse the term hips because there is the pelvis/ illiac crest and the greater trochanter :) thanks heaps!!
@@mikeeight5819 I need to get way more clear with my terminology. Internal rotation of the femur at the hip ball and socket is coupled with the extension. This has to do with the bony biomechanics and the capsular pattern. You can try it. Linge forward with the femur externally rotated (duck foot), neutral and then slightly internally rotated (pigeon toed) and most likely you will have greater hip femur extending behind you, with internal rotation. It should also feel comfortable, muscular and springy in the front of your hip and also if you feel your glute max, it should be engaged their should be a dimple or hollow in your glute max with internal rotation.
The ilium (pelvic bone) on that side will rotate posteriorly as the femur extends but most people are not aware of this or it is counter intuitive and certainly not under conscious control so it’s not something I talk about.
If you stand with your legs staggered, one foot slightly ahead of the other and contract the back leg glutes you will most likely find that this either pushes the back leg hip forward (and the dimple appears) or you will experience that your torso on top of your pelvis rotates toward the lead leg, belly button to lead leg and the shoulders will swing round too. Shoulders go along with for the ride.
Thanks for this video Laurence !. The walking movement you show is like skate skiing or roller skating, isn´t it ? Can it be translated to running to improve efficiency and economy ?
Yes, exactly. So Ice skaters have a very easy time (mostly) of figuring this out. They can generate torque and power from the hips and learned to not use calf musculature to propel themselves and also the source of movement starts at the hips and flows out. The big difference is in the neutral or internal rotation bias of the hip extension in running. In ice skating you externally rotate in extension
Does this also apply to walking down the stairs? Any tips for fluid gait while walking down a staircase or a steep hill?
Once that gait is habituated, technically yes. I would not force it tho.
Interestingly if you walk backwards on a decline (treadmill) at around 10% gradient it is very good for foot biomechanics. You need to walk about 5 minutes a day
Such a valuable information. Condensed. And put out so clearly. Very much appreciated. Thank you, Laurence.
I do have poor rotation to my right, which was affecting my left knee. Was following David Weck method. Which actually helped with rotation. But i couldn't quite figure out the principles. There are two valuable sources for me: Weck method and Goata, with certain differences. But your simple concept gave me a lightbulb moment. Everything fell into place. Such a shame that with modern shoe ware, stress and bad habits people loose the ability to move gracefully. I will continue to watch your videos for more information and exercise.🙏
I'm getting everything but the weight into my heal on the standing leg. Is this more likely to be head position or practising in arbitrary gym shoes that probably have something like a 10 to 13mm lift?
Great question. Both head and shoes can contribute, also probably it’s now habitual for you.
Some people are very “up”. Up on toes, up in their head. Cues or practices such as engaging and drawing core up or a tight pelvic floor can contribute. Often shoulders will be up near the ears in this case