How a 43% increase in up/down movement can cost less energy when running

Yes, what costs the most energy when you run is moving your weight up from the surface of the earth. Therefore, it is almost always good to try to reduce that movement to save energy. At least for recreational runners. But it's not so black and white. Especially if you want to run a little faster and are reasonably fit, you can think differently. Here I give you an example of how one of my clients who just wanted to get faster, not necessarily run longer or reduce strain on the body, was able to become more energy efficient despite moving 43 per cent more up and down when running. I'm not saying everyone should think this way. But I am saying that it's not as simple as saying that a little more up/down movement is automatically a bad thing. Accurate measurements are better than guesses.
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Fredrik Zillén has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has now produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much.
Paul, UK
Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se

[@thekennys8000]

So glad I stayed to the end! 😂😂😂

[@scottymackay1801]

I didn't realise I'd need a phd to watch this video.

[@SpringSnabbare]

You need it. I only train intelligent people 😃

[@travelingfit2032]

Subscribed! I love the science-based approach you have. Based on your videos I'm already trying to reduce my contact time, strengthening my "rubber bands" with jump rope, and increasing my cadence.

[@thuyakokolwin]

I am from Myanmar. As you said, I'll try running it tomorrow on my speed day. Thank you for the detailed and thorough explanation of your unit.

[@dcdno_one2393]

😆

[@Mikebarry202]

Brilliant, many thanks Sir. I haven’t a clue what you’re on about (on this video) and I’m a mechanical engineer, but I really like your style and the overarching message in you videos (that I’ve just found and watched through). I’m an avid fan….

[@luimulder3768]

I love these videos!

[@IainThacker]

Educational and amusing!

[@bergfrey9574]

Another good video, thank you

[@ellisandrews440]

Enjoy all your presentations

[@genin69]

i feel more lost now than ever before.. I feel some practical samples, showing the actual different strides would have helped my brain out

[@SpringSnabbare]

That sounds great. Of course, if you feel lost, the question is how to stop being lost. The answer: my online course!

[@askhatsattybayev8903]

Thank you

[@kjlkathandjohn6061]

If I am now using hip flexors for knee drive plus grond leg joints extension to toe-off, both to lift my center of mass, then both legs are under dual opposite muscle control, my front foot being directed to intentional foot strike in front of center of mass before center of mass falls much from raised position. This allows my hip flexor to gently absorb my mass as loading occurs. Hip flexors not only generate plyometric height increase but also work with glutes for a controlled feather-light midfoot strike.

[@mohammadsweileh284]

So Glad i discovered THis Channel.. I enjoy your videos, they're very scientific-based and with objective measurements remove any doubts. i think the Rubber band effect of the achillis Tendon makes the vertical forces higher since its return effect is not exactly horizontal! Right? hip flexors and hamstring tendons seems some what horizontal in force returns. I'm a physiotherapist and i'm very intersted in kinesiology especially for runners, do you have any advices for me what to study after Bcs PT to get involove into this science?and where i can find opportunities for that?

[@SpringSnabbare]

I'm glad to hear that you like my videos. As a physiotherapist, you have a huge advantage over others as you have a very good understanding of how different parts are connected and interact with each other. I sometimes run courses for physiotherapists who want to get better at helping runners. It is often much easier as they immediately understand what I mean, compared to running coaches, whom I also train, who do not have the same level of knowledge about the body as you do. Unfortunately, I do not have a good suggestion on what kind of education you can choose to go further with this. But I can think of two things. Firstly, that you get involved in a running club. I have spent many years in clubs and had lots of runners and triathletes to experiment with based on my own thoughts and knowledge. Sometimes it went well and sometimes it didn't go well. But even failures make you develop. Secondly, it would be negligent of me not to also suggest that you buy my online course that will take you a long way and make you the new star coach in the club you are going to start training 😃

[@mohammadsweileh284]

@@SpringSnabbare Thanks! I will give it a look now, Appreciate the Help

[@mohammadsweileh284]

@@SpringSnabbare I’m a runner myself and I run with different groups. As you said I will help others and gain expertise. As for the course. I guess I’ll save up to it and digest it all once I purchase it. In the mean time I’ll get Exp, take courses and seek a masters in kinesiology in running subject. Hope we will meet someday!

[@lukabiondic9676]

Hey Fredrik, thanks for the great contest. From mechanical engineering angle, your videos are first that actually explain mechanics of running movement and energy consumption/preservation. However I do have a question, how do you measure elasticity factor? The only way I can imagine it is by measuring impact forces on the ground on running trademill or something like that. (I don't run on trademill, so maybe this is an standard info, but I don't know). How can I measure this factor myself? What is best way to try and error method to achieve biggest energy return? For me this seems as single most important number for running economy. BTW Great stuff on Chanel, keep up the great work and greetings from Croatia

[@liamroche1473]

It is striking that the change in vertical motion was ENORMOUSLY greater than the reduction in cadence. It increased by an almost absurd 43% when he decreased cadence by merely 4%. It seems clear there is a dramatic change of form occurring which is out of proportion to the modest change in cadence.

[@abigrunner209]

Thank you for doing that conversion to inches! Americans 🇺🇸 are unique.

[@johnl.7582]

How are these energy costs measured? With vo2 masks? Or is this all modelling?

[@logang2794]

Have u had any experience helping runners with chondromalacia? Ended my running career… would love to run again.. let me know if u have any insights Cheers

[@honestguide4552]

how about same cadence with more up and down movement

[@honza1859]

Hi, are there asy recomendations given runner's height and speed (and maybe cadence) what should vertical oscilation approximately be?

[@SpringSnabbare]

In the software I use with my 3D cameras, there are zones of about 10 mm that you can use as a reference at each pace. The higher the tempo, the more vertical oscillation is okay. However, I can't say "Move this much up and down" if you are xxx tall and running at yyy pace. It depends so much on which runner I have in front of me. If you are strong and fast and part of a national team, different numbers apply to you than to someone who is prone to injury, even if they run at exactly the same pace. The type of muscle fibres you have and how you are constructed in general (such as the length of your heel bone) as well as the type of surface and how far you run also affect which vertical oscillation is suitable. If I give a figure for how much movement up and down the centre of gravity you should aim for, it might be wrong for many others. And to make it even more complicated: If two people move the centre of gravity exactly 90 mm up and down, one might do it well and the other badly. Not all movement is equal. Will make a video about it before too long.

[@honza1859]

@@SpringSnabbare My watches says (I don't know it's correct) my vertical oscillation is about 10cm (or maybe 10.5cm) at pace about 4:00/km, I am 183cm tall. I don't take care about this value alone too much but that can be indication that my running form is not ok, maybe too much bouncing, maybe because of less hip flexibility...?

[@jimkwan1807]

Confusing!

[@simonrankin9177]

These videos must be designed for serious runners , i feel theres probably millions of overweight people simply put of with all the science ,my advice to them is buy soft shoes from K mart ,some clothes that feel good and start running around your block ....

[@kjlkathandjohn6061]

Up and Down is what loads the tendons of calves, quads, and glutes; combined with a cadence above 160 or 170, these tendons will spring before the muscles lengthen. But less bounce spring means more effort by muscles to push up and forward. Run in place at 180, then slight forward lean continuing to run in place but moving without pushing. It feels strange.

[@radomirsretenovic8492]

I checked 200 running video on youtube. All BS advices about posture, arms, house exercises... Go i gym if you want to run. Exception is this Fredric. He has useful advices. I might visit him. I tried yesterday to lift more legs on treadmill. It was fine. I was trying 7.5mil/hour but I couldn't keep for a long time. I am 61 and started to run 18 months ago, still stiff. I will have my second official half marathon april 28th Belgrade. In front of me was a woman running 8mile/h for 3 miles. Her technique was bad. Small steps, almost straight legs and she made a lot of noise each step like she has a hiking boots. But she was fast. How is that possible Fredrick??

[@X-KR4-V0-7A]

4:20 Just carry this into your running life and stop crying.

[@Leonidas-eu9bb]

mayb you should stop believing a computer and numbers.

[@mateusz3162]

the opposite approach is why you are able to write comments in internet

[@CuvelC]

Numbers don't lie, baby.

[@Leonidas-eu9bb]

@@mateusz3162 sry i respect your content. But it seems you really trust your software a bit too much.

[@bui340]

Long steps equals lots of vertical movement and long ground contact time (often also breaking forces). I agree with you Leonidas. Since the force grows exponentially with the hight the body drops it must be kept as low as possible. I don't buy that talk about higher elastic gains. If you drive a hybrid, you don't get from point A to point B most efficient by standing on the brake in order to let the regenerativ breaking do some magic.

[@bui340]

Excuse for being a little hard before. Of course they're limits where higher cadens is no longer advantages.