Hip-centric running technique emphasizing: • upward hip flexion drive • downward, fast, foot-to-ground hip extension This technique generates: • enhanced stride length • fast cadence • efficient, foot-under-body landing
Пікірлер: 56
@stephanemetairie7 ай бұрын
I've spent years mastering (almost) this running technique... A few remarks, starting from the leg that does the propulsion, key points: - The more you push the leg, the greater the upward flexion on the other leg will be, - The leg in the air must be relaxed, the point of impact on the ground is aligned with the hip, without any intervention of the calf or foot - On landing, the only thing to do is to "jump" forward, hard, quickly, and if you are aligned with the hip, the power of the jump is better - During the jump, it is a cooperation of the whole half of the body to move forward, foot, ankle, calf, knee, quadriceps, hip, torso, arm.
@michaelburge51489 ай бұрын
This guy so cool to watch without any sound on the video, it looks like he’s teaching some really cool dance moves
@uhanperformance8 ай бұрын
Glad you enjoyed it
@jota555813 ай бұрын
😂
@ShafeekTK3 ай бұрын
The best explanation I have seen so far in youtube. Thank you.
@TheCuratorIsHereАй бұрын
Best form video on KZbin, maybe the whole internet.
@zipkeen83398 ай бұрын
Finally a clear description of what to strive for. I am anxious to try this. Any more tips to get there would be great. Thank you
@haitaozhu95188 ай бұрын
The best runningform video ever! thanks a lot!
@mubassirrahman44014 ай бұрын
This is absolutely gold!
@resilientfarmsanddesignstu170217 күн бұрын
Good video. Running is the combination of a vertical jump and a fall forward. The sudden explosive raised knee and the calve of the opposite leg provide the vertical jump and the lean forward from the ankle joint provide the fall (by shifting the center of mass). The faster the exchange of the legs and the more you lean forward from the ankles, the more airtime you have and the faster you can run. To practice the lean fall forward from the ankles keeping your torso straight and stop your fall by extending a bent leg. To practice the jump. Do high knee running jump ropes or high knee running in place as fast as you can. Box jumps are good too. Now put the two together run in place with high knees then start leading forward from the ankles. Once you are running, try to pull your legs up so that your feet are touching the ground for the shortest possible time, making sure that your heel is pointed up. Voila, you are running in proper form! To engrain the hip lift into muscle memory, practice power skipping before sprinting. Make sure that you warm up first. Happy trails!👟
@vishwajitagam66546 ай бұрын
Correct answer 💯 This is made my running different level Thanks
@lindatalla294516 күн бұрын
So, well explained. Thank you.
@jennadick1159 ай бұрын
Really good info thanks
@FWFWFWF Жыл бұрын
Well explained sir.
@Acejustforalaugh8 ай бұрын
Just run , and have fun ! 😊
@brianhangfaing49468 ай бұрын
Love this vid ❤ Any chance to teach the arm swing?
Born to run has a drill standing in front of a wall doing this to a song which beats to 180 cadence
@michaelburge51489 ай бұрын
It’s even cooler on double speed
@KoonsBanoons7 ай бұрын
It comes with mileage. I would compare it to kipping pull ups and driving with your hips at every stride.
@kazlee8828 ай бұрын
throughout the whole cycle is there any phase where you relaxed?
@dannymuffintop8 ай бұрын
It makes sense, but also seems like it'll use significantly more energy. Marathon racers can maintain the speed, range of motion, and power throughout the race?
@uhanperformance6 ай бұрын
1. Anything new (neurologically) uses more energy. Any change *feels* harder for the first 3-5 weeks of (neuro_-) learning. 2. The *fastest* marathoners run "circularly" (via this vertical approach) and do not "elliptical"-run.
@magnusolaf747121 күн бұрын
Nice vid! Can I ask what shoes you're using? Look good.
@uhanperformance10 күн бұрын
Pearl Izumi N1 Roads. RIP!
@mil08068 ай бұрын
nice topic, i tried this movement but my heart more shoot up than horizontal stride. how can I lower my HR while striding vertical?
@uhanperformance8 ай бұрын
Good question. ANY *change* is a neurological challenge. Any novel neurological change - even if long-term more efficient - will cause a short-term (2-6 week) "spike" in HR as the body learns. Keep at it...
@Ckwon11717 күн бұрын
Does this apply when you are very slow? I'm talking 10+ (in my case 11:30 - 12:30) minutes per mile. I am a new. 15 MPW, 4 months in. 170 Cadence at these speeds. I try to think "vertically", but my feet just dont come that far off the ground. My knees bend, but they basically come up to let my leg swing back to center, and go down. There is no "drive" unless I force it and run inefficiently for that slow speed. Is this to be expected? Or should I try to change something about that. I'll post a video (if you're still a small enough channel to do these things), I feel like I can't be the only new-ish runner whos had trouble translating technique videos to a 10+ minute mile pace.
@uhanperformance10 күн бұрын
It is, to even those speeds. Here's an example of a "victory jog": kzbin.info/www/bejne/oZishnhud7WqY8U
@jenniferrau82938 ай бұрын
So how do you learn this? #chronicshuffler
@thomasanderson946013 күн бұрын
even at 10 min pace--i am guessing yes but not so way exagerated
@piotrrostowАй бұрын
Have you got any drills for that?
@uhanperformanceАй бұрын
See the exercises/drill videos at the end of this article: www.irunfar.com/where-the-rubber-meets-the-road-the-role-of-hip-torque-in-optimal-running
@bigbattenberg Жыл бұрын
I agree, but everything happens reactively. I know an old chap who did a pose running clinic years ago and even though he runs very slowly, he moves his knees up very high, like a dressage horse it always looks to me. This is just wasting energy IMO. Going barefoot/ minimal will train the right technique and reflexes. Much of it sorts itself out pretty much, given that you don't have any serious impediments. I have noticed that going faster makes everything fall into place. When starting barefoot/ minimal some years ago I think I was not running from the hips effectively and probably overstriding which time and time again resulted in very sore calves. Right now I'm on very limited mileage but a very broad palette and my running has never been better.
@uhanperformance Жыл бұрын
Sounds like too much flexion. The meat of this article is the emphasis on foot-to-ground *extension* torque (the other half/pairing to flexion, which most runners neglect). That's the missing piece for so many runners.
@bigbattenberg Жыл бұрын
@@uhanperformance Spot on. In fact with the kickbike I feel this is trained very very effectively. Have on;y been doing it for a few weeks and just had an episode of lower back pain (the type where the back muscles cramp up and lose the normal coordination - very painful) so it's a bit too early to say anything about the effect on running. Will keep you posted.
@isabeaoctel8 ай бұрын
My question is: if I am trying to use this strategy, how do I implement it in practical terms?
@uhanperformance6 ай бұрын
Lift straight up, push(/pull) straight down.
@cyborgge19 ай бұрын
Excellent explanation. Very helpful to get the force principle in your head as you run and focus on the up and down. Thank you sir.
@zmacuable24 күн бұрын
does this apply to all running paces? For example to a light, slow jog as well as speed training?
@uhanperformance23 күн бұрын
Yes, the movement is just smaller. Here's an excellent example of a vertical strategy for jogging (by the fastest human ever): kzbin.info/www/bejne/oZishnhud7WqY8U
@zmacuable23 күн бұрын
@@uhanperformance Thank you - and the video is really helpful!
@kennethyuman194023 күн бұрын
Great video decomposing the running move into horizontal and vertical strategies. I am often confused which strategy to use as I change speed. Is the vertical strategy more, or only, applicable to faster runs? On long and slow zone 2 runs, it feels more natural not to lift the feet much, especially if I keep the cadence >160. Should lower the cadence but keep the hip-lift and stride?
@uhanperformance10 күн бұрын
Vertical is easier - and more necessary - for faster running. But landing vertically -- foot-under-body -- is always important to minimize landing stress and use all that energy to propel.
@stluciestrength Жыл бұрын
Interesting. But how do you move forward and not just remain in place?
@mjtran Жыл бұрын
"Leaning"/leading the body (center of mass) forward beyond the "base of support" (feet) is what initiates forward movement...AND turns a tight vertical up/down hip strategy into the circle you see with fast running.
@joannathatcares9 ай бұрын
How do you prepare to run like that?
@uhanperformance8 ай бұрын
If all else fails, "Look Fast, Feel Fast": www.irunfar.com/look-fast-feel-fast-stride-optimization-for-the-long-run
@tjubix15254 ай бұрын
You don't need to lift the leg and foot that high when jogging in zone 2 like most of us should do 80% of the time
@kevinclark50868 ай бұрын
Show me a pro runner who runs like that. Ill wait.
@uhanperformance8 ай бұрын
Thanks for waiting patiently, Kevin! They *all* do. For frame-by-frame references that show the vertical (circular/wheel) leg strategy, see my colleague/friend JP Gloria's IG feed: instagram.com/jpgloria.dpt/
@kevinclark50868 ай бұрын
@uhanperformance in your opinion, they do. Either you're explaining your point badly, or you're giving out bad info. Watch any endurance run as an example you won't see any athletes dragging there feet back like that. Quite the opposite with many landing towards the heel. Their feet land underneath them due to there body moving forward, not by a conscious effort to do so.
@fergusdenoon125517 күн бұрын
@@kevinclark5086they do all run like that, basically because they're running at a minimum of 20kph. The real point would be, show me someone who shuffles at 20kph...
@artiepaveglio5606 Жыл бұрын
🎶 P r o m o s m
@weav80608 ай бұрын
Unphysical explanation. See Dr. Romanov aka Pose instead and the concept of falling. No such strong-anyrhing is required nor reflected in runner physiology. Just pull.