4 Drills to Improve Your Running Form, with Lawrence van Lingen

In the Let’s Get Tactical Series by PATH projects, we bring in the best experts in the running field to help transform your running. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. In this video he walks us through 3 common mistakes runners make and 4 drills to optimize your running form.
Learn more about Lawrence’s movement programs at www.innerunner.com
#lawrencevanlingen #runningform #running
Chapters:
00:00 Optimize your running form
00:36 Movement from the center out
01:24 Mistake 1: leaning too far forward
02:14 Mistake 2: over-swinging upper body
02:50 Mistake 3: head forward posture
3:24 Drill 1: The awesomizer to smooth out your running
5:19 Drill 2: The flow rope teaches you to move from the center out
6:26 Drill 3: Backwards walking the right way
7:44 Drill 4: Tire walking to give running confidence
9:20 Summary and experience a deep sense of connection and joy when you run.
LINKS / TOOLS
► Website: www.innerunner.com/
► Instagram: / lawrencevanlingen
► KZbin: / @innerunner
► To purchase the Flow Rope in the US: tinyurl.com/flow-rope-US
► To purchase the Flow Rope outside of the US: tinyurl.com/flow-rope-NOT-USA
MORE ABOUT PATH PROJECTS:
PATH projects crafts a complete range of technical gear and apparel for modern endurance athletes.
► Website: pathprojects.com
► Instagram: / pathprojects
► Strava: / strava
Subscribe and hit the bell to see new videos: tinyurl.com/PATH-projects

[@markphilpottultra]

Hola from Cancun Lawerence. Thank you so much for your videos. At the age of 59 I am learning to run properly for the first time in my life thanks to you, despite having run throughout my life. It's bringing a lot of joy and dreams. Muchas gracias.

[@nicholaswalters1975]

I’m a novice runner and tried the tire pull and backward walking before my long run today. I immediately noticed far more hip drive and my running felt smooth. Amazing content!!!

[@BillyYang]

Already implementing these exercises into my pre-run routine...thanks Lawrence!

[@piotrrostow]

I tried this yesterday. Feels like a different game... Thanks

[@geoffb2900]

These drills look like a great addition to any running "prehab" regimen. What is the recommeded timing/duration/sets/reps for each exercise?

[@justinmarchack446]

Thanks so much for this content, super informative and different . Also so well presented and explained . Much love from Jamaica

[@owenearl9121]

Your teachings have been a huge help for my running. I can feel my glutes working when I’m in sync with connected hips and shoulders after following your drills. I’m 6’6” and struggle to keep an upright posture, especially when running uphill (my body wants to go into a forward hinge at the hips). At this stage I have to keep reminding myself with head positioning and turning my belly button towards the forward extending leg

[@m.r5072]

i loved this! thank youuu💪🏽💪🏽

[@isaacduroque2682]

Awesome. I had acl surgery 4 months ago and these are so similar to my current pt exercises. So exciting to reframe my rehad as running prep because I have trouble believing I'll ever run far again. Thank you.

[@JS-xn3dq]

I love your PT if they gave you similar exercises! These things work, I’ve been doing them for a couple of months. 👍

[@brandonfindlay2249]

Thank you for making this. Truly. As if you made it for me!

[@Anza_34832]

Saw another video of yours and started exercising the Flow Rope: what a wonderful experience of body movement! 🏅

[@realnealewelch6630]

Just got back from a run and implemented proper glute engagement/push off - really transformed my run - thank you so much for the advice!

[@lsf9532]

This is gold

[@JS-xn3dq]

Innerunner gold! Thank you Lawrence and Path Projects. 🙏👍

[@pathprojects]

He surely is!

[@siyabulelatshali1012]

Gold. ❤❤ Thank you

[@sergiobazzo8810]

Thank you Lawrence. Greetings from sunny South Africa.

[@ianclipici579]

Thank you. I will keep you posted. Great advices.

[@Tims_Gym]

Great video brother! Love to see people acknowledging rope flow to aid running too =][

[@thombradthom]

I notice when Lawrence swings the flow rope backwards he steps back on the same side as the backward swinging rope, doesn't that reinforces homolateral gait? Would it be better to swing the rope backwards on the opposite side of the body as the backward moving leg, which would stack the head shoulders and hips over the weight bearing leg and reinforcing contralateral gait? Or is the idea that you do both, finding flow and exercising the posterior chain a the broadest sense. Thanks

[@AndreaAcostas755]

This is very useful, I tried the thing with the rope but without the rope. I just mimic the movement as if I had a rope. I also started doing the awesomizer, and pretended I had a wheel attached to my waist, but follow the same movement. I went for a long run today and I could totally feel the difference in my running. If you practice the rope movement while you're running, it also works.

[@pedallknife]

Davidson mesa❤

[@yeahhhhh9209]

Lawrence is the best! You don't know how lucky you are to watch this...he will indeed transform your running experience forever 🎉

[@pathprojects]

THIS!

[@ThomasTGH]

Can you use a jump rope to do the flow rope exercises?

[@HS99876]

👍👍👍

[@deliobrito4229]

Excellent! How long/time the duration of a set of walking backwards?

[@michaelandersenjones]

Hey, all these movement ideas are awesome BUT now have the challenge of wondering just what I am doing dragging a tyre behind me…tips? 😂. Thinking of saying it’s “physio”

[@AndreaAcostas755]

What else can you do if you don't have a tire? And what about runners that land on their ball of the feet rather than on the heel?

[@emptyfile9]

Hill sprints instead of tire!

[@AndreaAcostas755]

@@emptyfile9 thank you

[@DavidHegardt]

Great stuff! Unfortunately I had a hard time to watch it due to the music in the background. I m in the spectrum and have hard time concentrating with background noise and such. Thanks anyway for all the good things u share with us!

[@matriaxpunk]

But you shouldn’t be pushing backwards when running, you should push up, the forward movement comes from the body lean, not from pushing backwards, that’s why you can run on ice or a slippery surface

[@supremeleader9872]

When you don't have any other credentials so you call yourself a movement specialist.

[@MrWadeBarrett]

Dude, you dont need 10 minute videos anymore for the algorithm and revenue. That is old youtube knowledge from 2016. Just make it natural and get to the point without stretching your videos into infinity