Eliud Kipchoge video observation by Gray Caws

Essential things any runner can take away from the sub two-hour marathon runner, Eliud Kipchoge -
* Smooth, effortlessly almost total nasal breathing
* Short stride infront of the body, landing centre of mass close to initial ground contact
* Powerful rearward stride
* Balanced upper body with contralateral movement through spine rotation
* 170-180 bpm leg turnover (cadence)
* Powerful rather than forced energy
* Alignment balanced with relaxation throughout the body

[@jlprescott7243]

The secret is running relaxed. Cheers!

[@kjlkathandjohn6061]

Hop or jump or spring high enough so your landing foot has time to start coming rearward to meet the ground. If too little vertical jump your landing foot will skid the ground in front of you like a brake. If too high a jump then your landing foot will strike the ground behind your center and you will feel like you are tripping. Feel the jump in each step, try higher and lower, and see where higher and lower enable your foot strike to happen. Running is just jumping at an angle...

[@stevekirkbride1723]

Thank you Gray for a brilliant observation l have learned from you

[@faizarulrahman1167]

😍👍 Great analyse coach, tqvm

[@kenmare16]

Useful analyis. Great example of biomechanical efficiency. Thanks.

[@betlingbirthgmomin3166]

I Will become like Eliud Kipchoge

[@maloxi1472]

It's been a year. Are you any closer ?

[@Bumiround]

Skinny?

[@alex-dk2rj]

Are you Eliud yet?

[@bashirbappah8122]

haha i will become batman

[@The-cyber-imbiber]

? Kipchoge does not breath primarily through his nose. Just because his mouth isn't gaping wide that doesn't mean he isn't breathing through it. I don't know where you are getting your info, but it sure does sound like you're making this up to try and sound smart

[@EpiphanyClip]

Its impossible to run that fast just breathing thru the nose , that's obvious 😅

[@lean2281]

Breathing through his nose lmfao

[@michails.maipas814]

Your video super! Congrats!, I ran until now for the year 2020 only, many ultra marathons races register in duv ultra marathons statistics many thousands! miles!! 😊😊and I have to do one more race 100km on December 2020..

[@GrayCaws]

Thanks for your feedback and keep me updated with all your adventures!

[@michails.maipas814]

@@GrayCaws yes! Going to complete in ultra marathons races only as many kilometers as possible as much old as possible 😊😊

[@canuckowl]

Excellent video!

[@MRxMunnoYT]

His Running form is perfect 🙂❤

[@6williamson]

Just amazing.

[@And-rc9yy]

In a few short hours I think you're going to want to make a video showing Kelvin Kiptum's running form (Chicago Marathon 2023)

[@bentravels390]

Bro I can barely see any up & down movement from the side view. Also, even if he is going fast, his face, neck, & shoulders look relaxed.

[@GreyEagle3]

Everyone looks and runs the same with the same effortless run at this level. It's something else and i dont have a clue

[@kubad2012]

Nice analysed!

[@GrayCaws]

Thanks!

[@ziltoidtheohm]

If I watch every running video I might learn how to run properly but there are secrets still I’m sure

[@mtmatt6111]

Thank you for this breakdown. In some video breakdown’s of Kipchoge’s technique the commentators said he is landing with his forefoot but in this video it looks like he is landing with the mid-foot - especially when you see his whole stride. Maybe it’s the camera angle or where you freeze the frame? I’m not an expert - just trying to pick up tips to improve my form and prevent injuries.

[@GrayCaws]

Definitely mid-foot I would say. The key is not to focus on where you are landing your foot but rather on best alignment with gravity. Always a short STEP in front of the body.

[@mtmatt6111]

Many thanks for your response!

[@Jojo4-l3d]

He is light 47Kgs!

[@levieescano7719]

Been a while. Anybody here even close to becoming Eliud kipchoge already?

[@marinodeoliveira1214]

I beg to disagree in regard to the cadence which is by no means 180 s/m, but 192 s/m. It would cost too much of energy expense to maintain 180s/m at all speeds. The faster you run the higher the cadence simple biomechanical eqaution.. Blessings mate!

[@GrayCaws]

There are many benefits to a quick cadence since it activates elastic energy through muscles, tendons, and fascia. Although it seems counterintuitive this is more effective and efficient for running than a slow cadence. A slower cadence means more ground contact and requires more muscle contraction to propel the body forwards (windlass mechanism). A quicker cadence encourages a shorter step in front of centre of gravity, therefore reducing over-stride; it reduces rate of perceived exertion when changing speed/gear; and studies also show that it can reduce the risk of lower limb injuries*.

[@GrayCaws]

* Bonacci, Jason, Michelle Hall, Aaron Fox, Natalie Saunders, Tristan Shipsides, and Bill Vicenzino. ‘The Influence of Cadence and Shoes on Patellofemoral Joint Kinetics in Runners with Patellofemoral Pain’. Journal of Science and Medicine in Sport 21, no. 6 (June 2018): 574-78. doi.org/10.1016/j.jsams.2017.09.593.

[@GrayCaws]

This action or “elastic recoil” is sometimes referred to as an “impulsive” and “springy” gait, rebounding along on compliant legs and unlocked knees. Instead of using all the body’s energy, the leg and foot have a built-in “return energy” system for a significant amount of energy. This relies on the Achilles and other tendons to recycle impact energy. In running, the body has an effective muscle work-minimizing strategy - many of the foot muscles don’t technically push you off the ground like during walking [The windlass mechanism] takes impact energy, sometimes referred to as ‘elastic energy’ associated with gravity and impact, and uses it for propelling the body forward naturalrunningcenter.com/2011/05/01/elastic-recoil/

[@GrayCaws]

Sprint training involving triple extension drills by pressing into the ground may be ineffective due to a lack of push-off phase in running... since eccentric contractions were observed in muscles previously thought to push off, ensuring eccentric strength, force absorption, and tendon elasticity is essential… [use exercises for] improving landing mechanics, [such as] skipping with a rope Andrew Bullimore

[@andrewturner5706]

Why then do most coaches tell you that your c of g should be directly over your leading foot as it lands? The fastest man in the world has his leading foot way in front of his c of g and the commentator hesitated and very quickly added that it was only a couple of seconds before it aligned.

[@simont6439]

Landing and loading does not happen at the same time. There is flex in the sole, and flex in the tendons and joint angles. Significant loading of the tendons would be delayed by proprioception until the COG would be directly above or slightly in front of the sole loading point. It's impossible to analyze this to any satisfaction without a high quality, high framerate video where you can identify the exact video frame when muscles tense up. In a 30fps video at 20kph running speed the body moves 19cm from one frame to the next. That is far too much to identify accurately the limb positions which youtube videos like this attempts to do. You really need 120fps (5cm/frame) and a higher object resolution.

[@mateus7019]

👏🏽👏🏽👏🏽

[@lifestyle4dividends776]

Great video!! Keep the content coming 👍🏽

[@GrayCaws]

Thank you! Will do!

[@AMANI_I_3I_6969]

you should not focus on eluid the guy infront of him running same form man. what you looking for is in wrong direction study eluid how he get his energy it called chi power study chinese marshal art

[@anoriginalnick]

It's Jon malkovich!

[@needtorename6425]

This is too much , even Kipchoge would not know these detail lol ..

[@gokuljaras1998]

🤎🤍💫🏁