All three of these claims are found in the Chi Running method.
@are328721 сағат бұрын
Anyone thats done any distance running ever would instantly know it takes a lot of effort to artificially keep your feet close to the ground like that.
@apayauqКүн бұрын
currently in bed failing at tip #1
@hektor6766Күн бұрын
I'm 3 weeks into my running return after decades: 65 yrs old, long-time ex-smoker on low-carb lifestyle, still lift & do calisthenics, very good to excellent shape. Couldn't finish a 2-mile shuffle without a walking break when I kept my feet low. Very tedious and tiring. Today, I concentrated on lifting my feet, shortening that pendulum, tracing an imaginary "cam", locomotive or bicycle crank with my foot. No concern about stride length, only paying attention to the vertical. I finished 3 miles with no break, a better pace, and felt good enough at the end to lift my foot a little higher and finish with a kick. Your advice is spot-on.
@ThaOrgКүн бұрын
I just started running and I’m so glad your in my KZbin algorithm. I love it that you explain the “why” behind your advices. Really uncommon, but super helpful! Keep up the good work!
@stephenbeck59932 күн бұрын
I run trails and I don't like the taste of dirt, so I lift my feet to avoid tripping. Good to know that it is also energy efficient.
@yeahhhhh92092 күн бұрын
3 % heel strikers?? come on.. once again BEKEL IS NOT A HEEL STRIKER IT'S AN OPTICAL ILLUSION FROM THE VIDEO, he lands flat , he doesn't rest his weight on the heel .... ask to Kenenisa if he's an heel striker ... ahhahaha
@LiliputianMisChief2 күн бұрын
Will the the 30s / 3min intervals work for a long distance runner… who has trouble accelerating? I used to tolerate faster paces when I was 22, but now I’m 29. I’m a 3:04 marathoner which is faster than ever, but my 10K and half times have increased. I have been going to the gym & skipping rope to increase the tendon performance like you suggested. Assuming weekly mileage is the same, I’m curious if I should replace my mile repeats type of workout for the 30s intervals you mentioned here?
@hazbaloo2 күн бұрын
Bloody hell! He's describing Gunder Hägg!❤ Check him out, he had the most beautiful and powerful technique I've ever seen. And that was back in 1943. Check him out, you can almost feel the power in each stride. Absolutely perfect!
@155Michel2 күн бұрын
All your findings tell me that it's really important to motivate children to run. As a child we intuitively, automatically apply the correct foot landing, cadence, elbow angle, etc. for our body type in each situation. If you still have to figure these things out when you are an adult, it's too late to learn by intuition and you'll have to ask experts, read books, watch YT videos, etc.
@jboz243 күн бұрын
After watching your video, I'd appreciate you commenting on the following points: 1) forefoot/midfoot/heel - Using "elites" as an example is somewhat causation vs correlation and doesn't mean that it's "right" or "optimal" or even "wrong". Rather than battle against these myths, what are the benefits of a particular strike? Are there pros/cons to using heel strike vs midfoot? Especially in the context of a beginner or amateur runner. 2) 90 degree elbow bend - In my history, I've seen this come into play in the opposite effect: e.g. someone who carries their arms at an obtuse angle. Carrying at at acute angle does seem more efficient; similar to the way knee bend helps runners become more energy efficient. Should you correct a runner who carries their arms at angles greater than 90 degrees? 3) Cadence - Should runners focus on building better cadence? If not cadence, are there other form metrics runners should be more concerned about?
@KenanTurkiye3 күн бұрын
I'm new runner and this video just turned my world around, so much b*s* out there lol thank you for this valuable informative video. :)
@UPStudioSRO3 күн бұрын
Everytime I try this, my HR raises :( So I can´t stay within zone 1 or zone 2 to learn this heel lift :(
@sungtaekim5074 күн бұрын
Kenenisa Bekele rear foot really? Looks more like midfoot. I suspect it is more of ankle flexibility with elites runners. They don't heel strike as amateur runners do. Rolling happens in the air and it kicks off so fast . .
@yeahhhhh92092 күн бұрын
of course you're right he lands flat to mid foot.. read my last comment... he seems that he lands with the heel but's it's an optical illusion of the video... you have to consider that he 's running with a 8 mm drop shoes..
@StraszyFyFy4 күн бұрын
Does anyone know how to fix that form? Any corretive excercises? I have developed that after surgery, and it's even when im walking, i have shin pain and now when it's gone i want to fix this.
@KraljPetar19234 күн бұрын
Can you make a video about genetically differently rotated pelvis and how it affects the position of the legs (especially the feet) while running? Thank you!
@Raucherbeinknacker4 күн бұрын
I suppose leaning forward depends mainly on running speed. And one can only lean forward to much by bending over instead of leaning forward completely aligned. And the bent torso will work like a spring and eliminate energy so it does not reach the ground.
@AndriesOutdoor4 күн бұрын
i am new to running to me it just looks like they are running with the form they feel most comfortable with and staying within those restrictions
@TheCuratorIsHere4 күн бұрын
Heel striking is a shoe invention. It doesn’t work barefoot and therefore is plainly wrong biomechanically.
@TheCuratorIsHere4 күн бұрын
Lighting is too bright mate.
@DirkKlapwijk-jw6vw4 күн бұрын
More lights plz haha
@iberiksoderblom4 күн бұрын
The steep drop, 8+ mm's in running shoes scew the "forefoot-mifoot-heel" meassurements. And gets worse with the stiff carbon shoes.
@joemoya97435 күн бұрын
When it comes to cadence, The MEDIAN cadence of the best runners is within a 3-ish % range of 180 spm (including the data you referenced). You are using RANGES of cadences that simply says that runner's change spm and have different PREFERRED cadences. But, preferred cadence is not necessarily optimal (...but, it also could be). I think the question that needs to be asked is , "What makes 180 spm optimal?" And, the answer is because it is a demonstrable and statistical fact that the cadence for the best runners is in the 175-185 spm range. I don't know where the idea that runner should maintain a 180 spm originated. But, that is incorrect. Instead, 180 spm is a well established benchmark for training as a goal and not an end unto itself because it may or may not be effective depending on the runner's abilities and the running conditions. As best I can tell, 180 spm is not (so much) a myth but rather an observable fact that does not obligate anyone to run at a 180 spm. Instead, 180 spm is simply a valuable training benchmark, or starting point to determine a runners effective OPTIMAL PACE (based on conditions and fitness) at a particular cadence and where the majority of the best runners happen to have a cadence in the 180 spm area.
@omenvii2425 күн бұрын
The problem with the 180 of cadence is that it is mostly the top runners of the world. Also, if you look at the top distance runners of the world, they're extremely skinny and light. So it requires less effort for them to achieve the 180. Whereas runners like myself who are 6'4 with long legs and 200+lbs, the cadence of 180 would require these awkward shuffle steps and take more energy to achieve.
@joemoya97434 күн бұрын
@@omenvii242 There is no problem with the 180 cadence unless it is improperly applied compared to the fitness level of the athlete and the conditions of the run. Whether you're skinny, light, heavy, tall, short or anything in between, the 180 cadence remains a fact that is needed for training. The REAL MYTH is that long legs and heavy runners can not achieve nor should they use a 180 spm. The reason a taller runner who is heavy does not run at 180 spm is because their fitness level is insufficient (mostly reflected by the weight to power ratio). The issue with long or short legs has more to do with STRIDE LENGTH and NOT cadence. Cadence is mostly an aerobic function while stride length is muscular strength/endurance (power over time) function. The physics of objects in motion proves this relationship. It is never a problem for the median best runner's cadence to be in 180 spm. However, it is a problem if a coach does not know how to apply this cadence in training relative to the physical (aerobic) and mechanical (body type/mobility) limitations of the runner. For example, if you have an amateur runner who is 200 lbls and 6'4" (193 cm) then the key limiting factor is fitness since they are a beginner PLUS it is crucial for a heavier runner to have perfect foot placement over the bodies center of gravity to avoid injury. A 180 spm cadence has shown in studies to reduce the chance of injury. As a result, it would be MORE CRUCIAL for a tall and heavy runner to have a higher cadence (note: I did not say 180 spm but infer a gradual increase in cadence toward 180 spm as a training goal). The higher cadence helps reduce over striding and promotes foot contact UNDER the center of gravity. However, at the same time, the fitness level of a beginner runner reduces the ability to sustain 180 spm for long (...the biggest reason why runners complain about 180 spm). So, the key is to shorten the runners stride and increase the cadence as an important training regiment. This facilitates better running posture with the added bonus of reduction in the chance of injury. A short stride and high cadence also means the runner will be VERY slow. BUT, that is good since the purpose is to learn form first then speed second. Your example of a tall and heavy runner is actually an example where it is MORE crucial for the runner to find higher cadence that approaches 180 spm IN TRAINING and NOT something that can't (or should) be done in a race. Whether or not they maintain 180 spm in a race is irrelevant since the goal is to improve form first and speed/endurance second while training. This is especially true since higher cadence improves aerobic capacity as a by-produce of its demands on the body. 180 cadence is an important "OPTIMAL" benchmark but not necessarily a preferred cadence for runners. A coach that knows this difference and can use cadence as a training tool is more valuable than one who simply thinks 180 spm is a myth. When, in fact, 180 cadence is simply a reflection of a demonstrable fact that needs to be applied in the correct context while training.
@ChessRunner19743 күн бұрын
@@joemoya9743 But what about cadence vs pace as is pointed out in this video? The cadence varies widely with speed so there is no optimal nor preferred cadence?
@joemoya97433 күн бұрын
@ChessRunner1974 Pace is determined by both cadence and stride length. Pace is a time derivative of acceleration and deacceleration. So, pace is always shifting depending upon the conditions (including elevation changes, which changes angle of foot contact, temperature, humidity, elevation, etc. - but, you get my point) and fitness level of the runner (aerobic capacity, VO2 level, metabolism rate, flexibility, muscular strength/endurance, etc.) These are the elements that determine PREFERRED pace. Preferred Pace is what is needed to complete the run. In contrast ... or... In addition < take your pick, Optimal Pace is what is a best based on standards or benchmarks reflected by observations. Optimal pace is useless if the runner can not maintain "optimal" pace to complete the run. So, the default is to choose preferred paces (note plural wording). These two are intertwined so that "optimal" is what a runner HOPES to achieve. While, preferred is what a runner desires or needs to complete the run base on their fitness level and/or conditions. A similar comparison of optimal to preferred can be made for a 180 spm cadence. Where, optimal is based observations showing a range around 180 spm as the preferred cadence among the best runners. So, in that case, preferred and optimal are similar for the best runners. But, for the average runner that is not true. "Optimal" is a training goal while "preferred" is what a runner does because of their fitness limitations. So, the next question is how does a runner improve their fitness level using cadence? For starters, there IS an optimal cadence based on observable proof. But, there is NO optimal stride length since that is dependent on physical limitations such as leg length (to name the most important). In other words, a particular cadence can be achieved by any one but may not be maintained for extended periods because of fitness level and no other reason. In contrast, a short person's stride has only so much "stretch" vs. a tall person (for example). This means you can standardize cadence in exchange for a change in stride length but you can't extend stride length beyond the physical limitations of the body. That makes cadence a standard goal benchmark ... but, the stride is different based on individuals. None the less, the optimal 180 spm cadence is the goal regardless of runners height/leg length. Now, how do you relate holding a standard cadence to the stride to improve your pace efficiently? Well, that introduces the concept of Power. Power is generated by the PUSH - horizontally and backward of the planting foot. The harder you push horizontally, the further you move forward. This is why foot placement is important. Higher cadence makes for better foot placement by...: 1) ... having the foot fall more under the bodies center of gravity (no over striding). 2) ...converting vertical movement into horizontal movement. NOTE: This physics is another subject matter that can be explained by math. But, in general, higher cadence is like a circle vs. slower cadence is like a block rotating. The circle is more efficient. What all this means is this: Keeping a high cadence as a constant benchmark (...where observations show it to be in the 180 spm range) ...and... where stride is defined by pushing/power within the limits of your leg length will result in finding the optimal pace that may or may not be the runner's preferred pace. Further more, optimal vs. preferred are terms that are defined by the fitness level of the runner. Plus, high cadence is the constant that helps reduce injury and improves power IF the athlete can train at higher cadences (fitness level is key). That makes 180 spm cadence a training tool that when applied effectively can help reduce injury potential and increase efficiency.
@Ruben.Pueyo.Bernini5 күн бұрын
Thanks!!!
@IainThacker5 күн бұрын
Just looking back at my Parkrace PB today (20:43 / 20:38 5k) and my average cadence was 181 with a peak of 196 (last 100m or so). My easy run cadence is low 170s. There's nothing magic about any nunmber there - it's what suits me for the pace. Stride length is the thing that seems to change most and in line with getting stronger and faster.
@honza18595 күн бұрын
Hi, I agree with 90 degree angle myth (I think it comes from sprinting technique where the degree is larger). Despite the fact that there are some exceptions from the "opposite" side of spectrum - eg some Japanese women marathon racers have almost straight arms. But anyway when you Fredrik asks if I see some runner with 90 degree angle on your pictures - yes, at time 3:01 the second runner from the right. :-)
@Acenis5 күн бұрын
It's because for some reason people decided to lift heels on shoes for running, it almost forces you to heel strike. Forefoot strike engages mostly when you're barefoot or in really minimal shoes. It's how we evolved and is biomechanically correct.
@frankm29115 күн бұрын
True. Feels natural to me to land on forefoot at least. Feel less impact.
@francesc53134 күн бұрын
This is so untrue at many levels. If runner is forefoot striker the drop even helps to maintain landing on forefoot. In this case heel bounce from the ground faster and Achilles tendon and calves aren't stressed that much like while running barefoot. Anyway most of people running barefoot with heel strike.
@frankm29114 күн бұрын
@@francesc5313 Sorry but nope. Bigger heels exist on running shoes because running shoe companies know the majority heel strike so they cushion it. If the heel is thicker, your heel therefore is closer to the ground when you stride so you are more likely to heel strike. You want to use your Achilles and calves so they become stronger with time. Not using them is the opposite of progress. No. It’s easier to forefoot strike running barefoot, unless your feet aren’t used to barefoot running and then your foot has less energy and will resort to heel strike when it’s too tired. I ran last night and this exact thing happened so I know it’s true.
@Acenis4 күн бұрын
@@francesc5313 I Agree with frankm2911 you can't use elastic properties of your lower legs landing on heel. Try jumping in place on heels vs forefoot you will se the difference.
@radomirsretenovic84925 күн бұрын
He is reapeating himself. Already explained before.
@hazbaloo4 күн бұрын
Yes, that's what happens when you stick to facts.
@MmeteuNeter5 күн бұрын
What about stride length
@KnutHellan5 күн бұрын
Thank you, Fredrik. I’ve always wondered how 195cm long me was supposed to run with a cadence of 180 in zone 2. Now I will stop worrying about that.
@omenvii2425 күн бұрын
I feel you! I'm the same height as you, my friend, and my stupid ass legs are long as hell.
@gonzalezm2445 күн бұрын
I’m 180 cm and it’s already kinda awkward for me to do 180 bpm cadence in zone 2, can’t imagine how awkward it must be for you.
@francesc53134 күн бұрын
For me only positive thing from this myth is that I increased my cadence wondering how to go from 160 to 180. Now my average cadence is about 170-175 and I feel it's optimal for me. I think that the most useful advice to increase cadence was "swing arms faster and legs will follow".
@jonedmonds16814 күн бұрын
For me also 194 cm, cadence goes up when I don’t think about cadence but concentrate on lifting my heels and pulling knee through. When I just increase cadence without changing stride pattern I just run faster.
@gonzalezm2444 күн бұрын
@@francesc5313 a useful tip for this is to pull in your hands in more by bending your elbows and same goes for knees, this will reduce the length of the pendulum and increase the your natural frequency.
@hornetluca5 күн бұрын
Nice content. I just want you to know that your face looks so bright...too bright in the video
@LGTVQHD4 күн бұрын
that's because he is running at light speed
@stuartrobinson15935 күн бұрын
Fredrik! Hero!
@Chungdol5 күн бұрын
Fiiiiirst <3 thank you for your work. I'm a midfoot striker by "nature", because of my past my flexibility was so bad, that I couldnt heelstrike without feeling exhausted/arkward... so I simply kept the midfoot striking. I tell my clients all the time that it doesnt really matter what their footstrike is, it matters more to prevent overstriking and to avoid weird bending in the hip. A really great video would be something about pronation... a really hot topic, ask 10 people get 10 answers x)
@WiseGuyFTW5 күн бұрын
I had the opputunity to get training from you in a group few times back when I was working at Tobii in Danderyd. So good to see you sharing your invaluable knowledge with the world :) Not sure if I ever thank you in person but I hope you realize that we are grateful. Have a great summer :)
@monicae87466 күн бұрын
What type of runner got the most knee pain and knee issues? The ones who looks like a bouncy ball when running or the one who stays closer to the ground when running?
@bagusfarisa6 күн бұрын
Great content, but the edit is rather annoying.
@Chrisfragger17 күн бұрын
I'd just like to be able to turn my walk into a full jog... I'm not trying to be a marathon runner.
@maxl.52978 күн бұрын
I will definitely try this - wonder how much it helps... Problem is - my relaxed cadence isn't 160 and I want to up it to 180... Its around 70 😂
@maxl.52976 күн бұрын
Now, tried it today. Used a metronome, brought the arms in... Cadence according to polar went up to 90 (I think the watch just counts every second step, because I was spot on aligning the steps with the meteonome) - I was slightly faster than my usual harder runs... But at a cost of averaged 10 bpm elevated heart rate. Fatigue is way higher, foot sole is aching again (haven't had that in a while), calves are disproportionately loaded. Could it be that that just isn't my cadence...? I'm 186cm, long limbs - short torso and running in barefoot shoes on the ball of the foot, hence further increasing my leg length...
@kathrynflannery28898 күн бұрын
Love the analogy. Hope it works for overweight, large-chested middle-aged mummas like me just starting out in running. 😆😆
@Raucherbeinknacker9 күн бұрын
It's easier to land on the knee than on the calve!☝
@shorerocks10 күн бұрын
Ha ha, I remember him saying this. Sure enough, now he helps with my running technique. Exactly what I would have predicted 1984, when I bought his first album. And speculating what I would be doing 40 years later. Gee. I just realize, I am old.
@Lennybird9111 күн бұрын
Does this advice apply the same for Barefoot/minimalist running?
@zdravkozoric784411 күн бұрын
Funny.All that video just to show who is winner in hyrox. 😂
@Lennybird9111 күн бұрын
I want this guy to play The Doctor.
@Raucherbeinknacker13 күн бұрын
Ignition timing is also set before top dead and max force will develop shortly after.☝ And there's also control by rpm to slightly change the timing
@betchieharrison552614 күн бұрын
New subscriber here ❤
@TheCuratorIsHere14 күн бұрын
Shoulders should rotate backwards like a backstroke swimmer while you run. Kitptum ran like that. Everything about hands, arms and elbows is only to serve the shoulder rotating backwards. It baffles me how people can’t think in 3 dimensions and understand the basics of the spinal engine.
@Ammerlaan8814 күн бұрын
Absolutely love Fredrik's energy
@TheCuratorIsHere15 күн бұрын
The shoulders should rotate backwards (counter clockwise) whilst running. **not** back and forth. Try it, it’s the best use of the spinal engine, as counter intuitive as it sounds. The shoulders then counter balance the pelvic motion on an horizontal plane. Too many people focus on the vertical plane part of shoulder to pelvis counter rotation and miss out. Back and forth uses only part of that efficiency but it’s not complete.