FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE! Ft.

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[@potrosanjuan]

You have to analysis camera man technique, he mantain your pace charged with the camera.

[@tri0xin]

So weird.. looks like he's running at half the effort. Really cool to see the contrast.

[@ricodelavega4511]

really, a bit amazing. @9:02 it looks like sage is transfixed on spencer's running form.

[@Je66384]

As you get faster, you also have to learn to control your breathing more

[@ianbusche1471]

He is

[@i_would_but_i_wont]

I just heard about the "85% rule". Hugh Jackman on the Tim Ferriss podcast spoke about Carl Lewis running at an 85% effort, and thereby running faster than his competitors. I think the crux is that by not trying too hard one remains relaxed and let's the body and training do the work.

[@coasternut3091]

Masters make difficult things look easy

[@scottwills4221]

Sage, you were brutally honest with great insight & analysis very impressive thank you!

[@donacounts5357]

Great video! Very few people are able to honestly critique themselves.

[@Crismans843]

Good analysis. My initial observation was that Spencer was more relaxed and fluid in the upper body. I remember my high school track coach telling me that I ran too tight and stiff. I wasn’t ever able to correct it. I look forward to to learning how you overcome it.

[@jacobanteau6020]

Agreed. I haven't even seen the analysis part, but sage just looks like he is flexing his whole body like he's bracing for something. I tend to do the same thing when I'm trying to sprint and it's such a huge wast of energy. Still working on getting over that, but I've found that regular strides at full sprint help me work on producing that power from my hips and let the rest of my body stay relaxed. It's all about letting your body get used to moving that fast and build that neuromuscular memory... At least that's my understanding

[@CarloSnow5]

Part of it is the arm swing

[@gaberoyalll]

Listen to piano music while u run and think of calmness for a drill maybe I'll try sometime.

[@Crismans843]

@@gaberoyalll I know I’m a little different sometimes, but I find Renaissance choral music facilitates my runs (particularly at my less than elite pace).

[@arnellp8771]

Me: The sky is blue Sage: You know, part of it is genetics

[@divisionbyzero7916]

No genetics. 100% technics. Sage you have enough power. Improve the forward leaning first that reduce the upper body rotation und bring your feet landing parallel to the street. Landing is key. You waste power to Ground when you don't land parallel

[@garrettmelling6787]

Stefan Erdmann it’s because he is an ultra runner and not used to running at a sprint pace. I’m pretty sure he knows how to run lol

[@jimkarthauser]

@@garrettmelling6787 he might know how to run, but he's not running anywhere near as efficiently as Spencer in the videos.

[@garrettmelling6787]

Jim Karthauser cuz he doesn’t train for that speed?? Lmao

[@jimkarthauser]

Garrett Melling speed and good running form aren’t mutually exclusive. I’ll bet Spencer running at a slower speed still looks very similar.

[@tianl98765]

Spencer does have a nice looking form

[@classicalytrumpet9190]

First but nice to see you and spencer collab again. Love both of your guys content

[@pullupparker6110]

Sage is the fastest heel striker I’ve ever seen

[@kingdingeling0001]

Hey there Sage, great comparison between your two styles. It comes down again to imho your misunderstanding where the root of your problem is. Solution for all the named problems: lean forward more. Your center of gravity comes more forward, you engage your abs more, your stride will be more midfoot than heel, you stop overstriding, and you have much better pushoff. dont overthink your "tight" hipflexors, its a myth. Think about it: how many hours have you spent "stretching" your hipflexors, but they still feel tight and you still cannot extend your hip more than you do? Again, hip extension capability is partly relative, which means because your psoas attaches to your spine AND pelvis, and your maximal arthrokinematic true hip extension is about 10°, you have to lean forward from your whole spine/upper body to get your leg go further behind you. Check again in the still frame where you compare your body position: you have the same pelvic tilt like him, but your shoulder girdle is much further behind your pelvis than from your friend.

[@aleks8283]

So if they got same pelvic tilt, how come Sage's leg doesn't go as far back? Personally I think tight hip flexors are a big part in this equation. Sage isn't stretching much at all according to one of his vids. Like 5 mins a day.

[@JasonLawrenceNoel]

@@aleks8283 Forward lean of the entire body

[@aleks8283]

@@JasonLawrenceNoel Spot in Jason. I just rechecked and that seems to be the case.

[@oliverfox7816]

worth checking out pso rite a point release therapy, cause hip flexors can be hard to stretch conventionally as they lie so deep. using some tennis balls on mine helped hugely

[@alexbodnar3822]

When will we see young whipper snapper vs. mountain?

[@zanies6288]

Spencer looks he is barely jogging in those 400s.

[@ianbusche1471]

He is

[@mar504]

Right? His stride looks so fluid and effortless

[@SamWynne]

This is killer detail. This real life side by side is way better that splicing two videos together. Thanks for taking the time to make this happen and of course for the analysis as well. I have a terribly low cadence when I run. I’ve gotten up from 150 to 158 ish. Still have a lot of progress to make, but I’m only a year into running. Thanks for all the advice! I couldn’t do it without you.

[@zanies6288]

You are just like me I too run around 155-160s sometimes in 170s if I try hard almost sprint

[@jan.jelinek]

Sage - simply and honestly - this is the best running form analysis video I have ever seen! Great job!!

[@mod6870]

I would have also liked to see a comparison on the form when spencer is being pushed to run harder also so that you are both working equally hard. This would be hard to do side by side but could record one where he goes like 85-90% on a 400 and then you do the same and compare the form there so that it is a fair comparison for both runners. But good video keep on running.

[@lania3717]

Sage's stride is shorter/tighter because of all the vertical training. I was about to say lack of forward leaning while watching the video then Sage said it in the video ;) Spencer looks relaxed but I want to see what his form looks like when he is pushing himself.

[@closmasmas9080]

1:17 The iconic phrase

[@fastinradfordable]

Sage. So. Much. Respect. For calling Out your own issues. Wish someone could analyze my form. But luckily I have a track literally across the street from my house. It is very tempting to add in track workouts since I moved to Oregon.

[@fastinradfordable]

One other note. Don’t you guys think Spenser has a less than ideal arm swing? Excessive cross-over?

[@ldfades7493]

You’re both running at speeds I’ll never reach, Spencer in particular makes it look sooooo easy. Great video, I’ll see if I can implement some of the improvements into my running as well.

[@peachfreude]

Camera guy is a beast too

[@josephhwang1428]

Been looking for a good visual to understand what I might be doing during my runs. Really helpful. Thank you,

[@shannonsides6017]

Such a great gait analysis video to have two elite runners running alongside one another. Great videos, Sage! That’s the awesome thing about your channel is that the videos you put out stay relevant long after you publish them. Hope you’re recovery is going well!

[@ultralift3719]

Thanks for filming / analyzing / contrasting the running mechanics. Creates more value from the collab than just doing a long run together. Looks like your initial ground contact with heel strike in front of pelvis is applying a "braking effect?" You've mentioned you're relatively quad strong vs. glute strong. Spencer looks like fore/mid-foot initial ground contact under his pelvis, so able to apply max power from the glutes.

[@TheFODRunner]

Fantastic collab, loved these videos you’ve done together! Also appreciate the honest comparison 👌

[@chrismacfitness2975]

Amazing analysis Sage this is brilliant. Effortless running from him just inspiring

[@danshowlund]

This was really helpful, especially to see the contrast. Thanks!

[@markjonz]

Kudos for critiquing your own form like that Sage. I'm just an average runner and not pretending to know what I'm talking about, but before you started talking I noticed how upright your form is compared with Spencer's. It seems a lot of the other stuff you mentioned comes from that. Your knees come up higher and then you have to heal strike (a bit) to make the stride length. Is this because you were having to push more and in more sprinting form? Do your flex issue prohibit a forward lean. You mentioned the lean a little bit at the end. What can you/we do to get the right lean? Fascinating video, thanks

[@markus7894]

I love it! Very nice illustration of form. Adorable running form of Spencer!!

[@dominofuel8050]

I'd be interested to see how your form when you were 23 compares to Spencer's now. Were you smoother and more efficient at faster paces when you were focusing more on the 10k than ultras?

[@JonsConsciousLife]

The haircut is metal AF. The video content is excellent, and yes Spencer we do find you funny.

[@cospinan]

Super nice Video, What I see as the major difference and probable one of the main factor is that he body is leaning forward much more, and very importantly in a straight line (more or less) this makes that the apparent angle of the leg in front with a vertical line crossing the center on the hips is iqual or smaller, when the knee is at the farthest point in front. leaning forward also makes less overreaching, and the vertical oscillating has a greater component on the horizontal plane... i.e. more propulsion. the recovery of the leg on the back will start more naturally from a higher point. the landing of the foot will be more middle foot... (also naturally). then the most conscious work should be to avoid tilting the lower back (hyper lordosis) to prevent injuries and putting power on the ground. You explained great

[@tangchangrvhs]

The first things I noticed was your more upright posture and higher cadence as well. Good analysis, and personally I have some of the same issues as yours. Good luck to form improvement to both of us.

[@edwardli9094]

Thanks for this! Just bought some Xero shoes and seeing you volunteer your running form for points to watch for and improve is super helpful and enlightening!

[@christerzian9293]

This is a great video. I’ve seen may talk about great running form and seeing the difference is very helpful for me to improve. Your a great runner regardless and appreciate the videos.

[@pr4nk5tr]

Quite remarkable how Sage reached such a high level despite heelstriking. I used to do that, which was a nightmare: Shin splints, tough on the knees, and so much less efficient as I wasn't using that spring effect from the Achilles tendon and wasted too much force pushing downward instead of forward.

[@JasonLawrenceNoel]

Sage is the best! Just going to put that right here :) great video as always ✌️💚💪

[@sagespills3159]

You know you’ve reached peak runner when you watch these for fun 💀

[@overpriced.cheese]

Wow it looks so effortlessly when he does it right

[@boblock8942]

Great stuff!!

[@somesshbahuguna9620]

In long distance running, I think what matters is energy efficiency. So one has to find his/her own sweet spot in stance, cadence, foot landing etc to be energy efficient. Like resonance frequency of any body.

[@raymondfoo9045]

I always do some shoulder and neck mobility before run to relax my shoulder. Shoulder is important in unweighing so it needs to be relaxed at all times during running.

[@jon77y]

Great info, very helpful, thanks!

[@andrieslouw6588]

I ran with crossfit shoes during lockdown because it was all I had. The result is that I changed my running style because of it. The hard soles forced me not to strike with my heel. After a painful transition and lot of shin and calf pain, I now stike with my forefoot. (On a permanent basis). I feel a lot lighter and smoother. Running has become a lot easier. I'd recommend anyone to experiment with it.

[@andrewsquire9892]

Very nice analysis.

[@nasirawil2935]

Thanks brother this is so helpful for me

[@theslightlyrecklesstrailru1546]

Sage spend a lot of time on that foam roller on your hips, quad and glutes then stretch. Need to soften up that muscle and then stretch it out. I’m not that fast, but I think it has really helped me improve. Good luck. Also can foam roll upper body too.

[@dickensrivers9862]

Sage's upper body mass is greater, thus necessitating a more upright torso. More balanced strength relationship and balanced rom between dorsiflexion and plantar flexion may increase plantar flexion push-off power thereby increasing hip extension and reduce heel strike. Looking at someones standing profile a weak soleus muscle allows for structurally the knee to be anterior to midline, ie middle of knee is in front of middle of ankle rather than knee directly above ankle). Seated calf strengthening work isolates the prime muscle of plantar flexion (soleus) and can bring knee back to proper midline.

[@joseneto3468]

Great job, Sage! 👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏

[@marco_pantani_vegan7301]

Nice video

[@ryanevius]

Cool analysis, Sage. I wonder if/how some of these things could translate into more efficiency over the ultra distance. Always improving!

[@roberthill7458]

Awesome Video.

[@Nonixification]

In slowmotion looks like all your body should be rotated 10 degrees clockwise. As you said the biggest problem is probably high cadence / short stride length. Good video as always. Btw when is he coming with you for a trail run? :)

[@JustinAntonio-x3c]

Fundamentally it looks to me the only difference between you and Spencer is, Spencer doesn't push off the ground. He springs through the forefoot to heel strike, which allows the elastic recoil all through the hip flexors and the trunk, powering the next step. If you're not having to "push" or "pull" then naturally the muscles stay more supple. Spring action

[@peakperformancetraining5882]

Great video showing this analysis

[@teamfloridatrackclub3383]

Great video

[@overpriced.cheese]

4:40 Form analysis

[@shreyatalekar8630]

LOVELY PLACE TO TRAIN.

[@francoisgenerau7250]

Hi Sage ! The question now is, how do you actually change your running form ? You mention some streches, drills and hill repeats. Do we actually know if these things work ? The first "flaw" you mention is heelstriking. I think it is quite well known now that shoes have a big impact on foot strike (and the whole running form, I guess). Why not try some barefoot running ? It will add some stress on your feet for sure, but it is most likely an efficient way to change your form. What do you think ?

[@Eagle-zl4gz]

Wow! You look like your working twice as hard reminds me of how I looked with a few of my running friends lol.

[@sudstahgaming]

When you see it like this the difference is huge and as running is...what's the word...accumulative, math wise form makes a huge difference even at short distances. I've been changing my run technique or should I say trying to at the moment I'm trying to concentrate forcing feet into the ground to get rebound off my turbo 2s when I get more bounce it seems to be easier and I seem to run faster, it's hard to be sure about run form though without a coach.

[@uivideo7637]

Nicely done, thank you.

[@philellul4476]

And even if your a marathon runner your never supposed to give up on speed can cause all sorts of problems

[@arodmind1637]

Different forms but both are still fast 👌🏽 keep grinding

[@settlers33]

Love this!

[@anthonyshelton2312]

Sage, you will run on the track much better by just accustoming yourself to forefoot running. Once you do, you will find that spring from the calves is a reflex which is nearly negated by heel striking and to a lesser extent by midfoot striking. I have actually tested this on my own by running 200s and counting the strides on both midfoot and forefoot landings. I ran nearly 10% fewer strides with forefoot striking at what seemed to me was slightly less perceived effort. But maybe you're more comfortable with the way you run for trail running?

[@mrcarlwheezer584]

looks a lot like me with my friend who outran me doing quarters, some great insight!

[@Mark-nu3us]

Spencer looks like he's moving fluidly and Kip is really 'jerky' comparatively Spencer, that's just crazy, just moving SO fluidly... craziness i say

[@andrea1995ri]

It would be nice if you compare Spencer’s form to Kipchoge’s!

[@caseydierck2743]

Is that Macklemore?

[@FabioTicconi]

Very educational - will you do more of these, with different athletes?

[@JW77]

How did Spencer make strides like that with that minimal upper body movement? It's amazing and it doesn't make sense!

[@jordancunningham9514]

Sage, you should have Beau Hightower work on you. Would be sick to see that!

[@mtmatt6111]

Thank you for posting. That was really informative and interesting to watch. Spencer looks like a rubber band. Is he leaning too far forward for distance running?

[@listrahtes]

I think to compare their running form it would have been interesting to see them both at an equal RPE effort to get them to the same level of exortion. Would like to see Sage not having to go full out. BEcause his lack of "push of power" he describes is imo just because he isnt trained for that kind of pace. His running efficiency dials in at lower speed but then it imo fits his goals. Just a guess but is form would change esp. regarding upper body rotation. I do think this video highlights very nice the importance of stride lenght/strenght and technical execution. Its a trend in running seminars for beginners / advanced recreational runners, were I live, to focus a lot on cadence. The most nonsensical I just heard recently was a coach advising on running at every speed with a 180 cadence. Its all about foot positioning (which is good) and cadence with them. It ruins the athletes stride as they run like hamsters and loose muscle flexibility and motoric excentric development.. Great video!

[@chowi3229]

very interesting

[@robinkh6017]

Very interesting. Thank you for insightful uploads. Thoughts on improving those 3 points?

[@lyleforsyth]

Respect for the camera man

[@applesforakbar]

Interesting analysis! Could you link to those drills you mention in point 2?

[@cannibalmanimal2336]

Sage is pushing, the other dude is falling more with better alignment. Less effort, more speed. Simple Pose principles. Efficiency wins

[@kssrider6766]

I can tell that Sage is a seasoned runner just by looking at his tan compared to Spenser. 😃

[@Anichels]

It's insane how even a top athlete like Sage has these types of issues that are so obvious.. I'd be afraid to see myself in one of these videos - as an amateur runner who never got coached, it would be a 1 hour critique. (minimum)

[@srushtipawar5472]

Do yoga for moe flexibility and free movements of joints.

[@i_would_but_i_wont]

Cameraman is working his ass off.

[@koknirahul307]

good work keep it

[@RowOfMushyTiT]

I notice a lot of Ultra runners run with their elbows out, maybe it helps with posture/balance over long distances, but it's not working here for 400m.

[@davidfernandez8913]

Very cool video (:

[@z0uLess]

it almost looks like you are sitting down a bit in your run compared to the other guy. maybe the best way of working at a desk is to stand or to stand on your knees

[@neilmartin2689]

what are your thoughts of skipping the hill sprints and drills in place of more work on the track in the range of 50m-400m?

[@scotty1418]

Are they both wearing a cooling gaiter? Anyone have a link?

[@dimitriosfrydas1474]

I think your foot strike is more dorsiflexed

[@Jochumvideos]

What should you be doing when your back is arched?

[@michaelscrivener7377]

When I'm running my easy mileage do I "need" to have a cadence around 180 per min. Running around 10-12 minute mile pace.

[@jacksonbigelow5572]

I'm not an expert, so don't take my word as law. However, a cadence of around 180 is still a good idea to maintain even at slower paces. This reduces the time you are in the air and therefore minimizes impact. Also be sure to land under your center if gravity and not to overstride.

[@leocossham]

If the pace is really easy then it probably doesn't have to be that high

[@lania3717]

In my opinion maintaining cadence at 180 while using shorter strides for running easy pace is good for muscle memory. Stride length is what makes us work harder, not cadence.

[@leocossham]

@@lania3717 if you're on a recovery run though the goal is to recover and just get blood flow to the legs. If you're moving at 12 minute/mile pace trying to run with a 180 cadence would just be ridiculous and pointless

[@lania3717]

@@leocossham well I'm a slow runner and 12 minutes/mile is my marathon pace. So I guess I'm ridiculous and pointless. Blood will still flow and you can still run easy at 180 cadence. 180 isn't for everyone, like really tall people or people with longer legs, but it's the optimal cadence for good form. I'm working on my stride length but I'm not going to overstride and risk injury to get faster.

[@iiTzXDXDXD]

Maybe relax and be thankful for what your body can do instead of what you think it’s not doing correctly all the time? Your thoughts are very powerful. Its not an easy thing to achieve though😀

[@halfindy]

Yeah, I thought you‘re funny, Spence! 🤪🤣😂

[@steveengelen2136]

the lower back is often pivotal for a proper running form...this is often forgotten!!

[@brandtscholar1519]

I’d be sprinting while both of you would literally be jogging, I’d be dead after 1 rep at 75 😭

[@sanchella_3612]

В целом круто конечно, вот только Элиут Кипчоге так марафон в 42 км бежал...

[@tylerfenton8669]

nice

[@filibertolopez3805]

To say honestly, Spencer is more efficient using his body alignment and his foot landing.

[@imonbora9271]

So the main point is that for a 5k or above 200 steps per minute is not possible for most runners.

[@woorawoora]

I like running, but I dont wanna be pro-running body, too skinny.... my target is sub4 or sub 3half..I dont wanna be good runner sacrifying my physique