How I Fixed My Running Form

Рет қаралды 155,808

2 ай бұрын

I took my 5k run time from 20 minutes down to sub 15 minutes after discovering 3 keys about my running form. So in this video I'm gonna show you two ways to assess your own running form so you that you can optimize your running form and start to run fast and injury free like I did.
My Science Based System to Run Fast with No Effort: • My Science Based Syste...

Пікірлер: 59

@NicklasRossnerPT Ай бұрын

➡️ Become A Better Runner In 4 Minutes A Week: run-club.nicklasrossner.com

@tomaszdietrich3542 Ай бұрын

I was running few years before I got internal meniscus injury in my knee, that basically ended any running for me at the time. I was very close to a surgery, but decided to go with physiotherapy. I've analyzed my body and technique. It appeared that I had very weak glutes, almost no activation and very weak hamstrings, on top of this I was overstriding a lot so generally I was killing my knees every run... now I'm slowly starting to recover, being able to run 1-2km pain-free. Your material is super useful, I watched a LOT of videos on running technique and it's surprising how few of them mention glutes and hamstrings (generally back of your legs) as a huge factor of healthy run.

@NicklasRossnerPT Ай бұрын

I think that was a great decision. I’m all about conservative therapy whenever possible. We are too afraid to work with pain, so we tend to avoid it - glad to hear you are improving. With a solid strength and conditioning program, along with the biomechanical analysis, I think you’ll get back to running longer distance in no time 😄

@subhrajitkarmakar6499 8 күн бұрын

You also include dynamic stretches before run and static stretches after running to improve your performance and reduce injuries...

@makingyesterdayjealous Ай бұрын

This video was awesome and the information in it. Wow, very impressed brother!

@NicklasRossnerPT Ай бұрын

Thank you so much man!

@johncarr2333 Ай бұрын

This video covers a ton of important, and most often overlooked, details of good running. So clear, so efficient in presentation. I am really impressed. I am a runner, writer, health expert and now a subscriber. Reach out to collab.

@NicklasRossnerPT Ай бұрын

Thank you man! I really appreciate it. I might do that! 😄

@MrJhockley Ай бұрын

15mins 5k is a really good time. Good to hear you've found something that works for you. These are good things for all runners to try, obviously varying biomechanics which mean what works for you ins't true for others. There are a lot of variations in the running styles of elite runners across long and short distances. Thanks for sharing your experiences.

@NicklasRossnerPT Ай бұрын

100 percent. No style works for everyone - Nor for every distance. But hopefully we can all inspire each other to find new and more effecient ways to run ourselves, to be able to go further faster and enjoy the sport with less injuries. Thanks for the comment. I appreciate it!

@RAGreyling 16 сағат бұрын

I’m going to have to disagree with your statement, “what works for you isn’t true for others.” I don’t know why the running world is so subjective when it comes to running form. This is a science, not an opinion. Mid-foot or fore-foot striking, high cadence, low ground contact time, 90° arms and 5-10 cm of vertical oscillation, simply just is the most efficient form of running. All other forms waste energy and lead to injury. Respectfully, I can’t think of any biomechanics where heal striking and over-striding would be more efficient and less prone to injury. If you know of any elite runners with drastically different running styles, please do share, because all the runners I follow have very similar running forms, with the only difference sometimes being slightly faster or slower cadence or how they swing their arms.

@MrJhockley 6 сағат бұрын

@@RAGreyling how could runners ever adopt the same running style considering the huge variations in biomechanics. Interpretation can be subjective but evidence indicates that even simple things like bone lengths, proportions, foot strike, muscle fibre proportions, muscular variation and attachment, neuromuscular control all could result in what you say is changes in cadence, arm swing, vertical oscillation variances. All it takes is a simple visual comparison of elite runners to see the variances. Injury has a greater link to over training that running style. Many elites heel strike which could load the knee, many elites forefoot strike which could load the Achilles. If you know of any elite runners with the same running style please do share. I think we are probably looking at semantics with regard to same, similar, different. I wouldn't force a running to copy another, i wouldn't force a runner into an uncomfortable gait.

@TheMassif Ай бұрын

Very interesting point about lifting the toes. There’s loads of information about dorsiflexion potentially causing injuries, but not much about the toes. I tend to strike with midfoot or forefoot (depending on the pace and the shoes), but I also tend to lift the toes. I feel I’m not entirely relaxed during the run because of this, my shins are constantly activated and my extensor tendon is often sore. I’ll try to focus more on keeping them flat

@NicklasRossnerPT Ай бұрын

You're right. I'll have my athletes practice toe motor control by lifting the big toe seperately from the other toes and vice versa while sitting down. It can also help to try to tighten the plantar fascia while relaxing the toes :)

@st4331 Ай бұрын

Great video. I've worked hard on improving my running form, and cadence, which has already helped, especially with fewer injuries. My shoes have very even wear now as well. BUT, I do have that big toe problem, and get holes in the top of my shoes! I've never heard anyone mention this, so great to know I need to sort it out! Is it really just a case of active awareness and relaxing my toes??

@NicklasRossnerPT Ай бұрын

yeah. I also use specific drille with athletes to help with the mind-muscle connection. Like doing lunges with relaxed feet and controlling the big toe seperately from the others 😄

@oglover7656 26 күн бұрын

Wow, tutorial of super quality, bravo!

@NicklasRossnerPT 26 күн бұрын

Thanks 😄

@MrWadeBarrett 10 күн бұрын

Im a habitual toe lifter myself and often have shin splints... Time to work on that! Thank you

@NicklasRossnerPT 10 күн бұрын

Been there myself! Thank you for watching! Got a video coming out tomorrow that might help getting rid of those shin splints for good.

@karlbratby4349 Ай бұрын

Great content, just had myself videoed at a run lab and biomechanics assessed seems I’m 95% good form, tiny bit forward on my foot placement under hip etc but on whole pretty good. From the back your knees look to make contact or are very close, presume you working on the hips and rotations,, my friend runs with knock knees and is working hard to fix his.

@NicklasRossnerPT Ай бұрын

Thats awesome man! Thanks for the input. You're right I have a tendency to inward rotate my hips. Working hard to improve it. That's what I love about running. You can always find new ways to improve.

@sioboy Ай бұрын

It's been a year since I started running. I followed every tip there is to proper running form. I can now run sub30 5k regularly. However, my biggest regret is not fixing my cadence. So I am going back to the basics to fix it.

@NicklasRossnerPT Ай бұрын

That’s awesome! Sounds like a great plan! It might take some initial work, but in my experience it is worth it!

@heyitsroro Ай бұрын

that was really good! thanks :)

@NicklasRossnerPT Ай бұрын

I’m glad you enjoyed it!

@kiralycsavo0 Ай бұрын

Great video, thanks! I'm doing the same for myself, easy win. How do you see the overflexion at the knee and weak hip abduction at 3:10? Could you show a before/after?

@NicklasRossnerPT Ай бұрын

Thanks man - The over flexion at the knee was seen when I was taking my foot forward. The flexion at the knee should not be "active" but come as a passive movement because of the hip extension/flexion. Ideally the hamstrings should relax in the recovery phase. The hip abduction was seen when I saw a lateral (side to side) movement of the hip from a frontal view. That is called "Trendelenburg Sign" which can be an indicator of a weak hip abduction. I hope it helps!

@99cya Ай бұрын

I changed my running form from overstride too. Increased my cadence. Before i was running around 5min/km. After the fix im closer to 4min/km. It makes you so much faster.

@NicklasRossnerPT Ай бұрын

That’s awesome!!

@99cya Ай бұрын

@@NicklasRossnerPT this video enlightened me kzbin.info/www/bejne/gpnVkphubKqjja8si=P5_8HbwRc2vpIk2G

@shikanda 6 күн бұрын

thanks for this video. i have the exact same issue with weak hips and not landing right under my center of gravity. i just tried fixing that on my most recent run and noticed activation in my weak hip.

@NicklasRossnerPT 6 күн бұрын

Thats fantastic. 😄

@shikanda Күн бұрын

@@NicklasRossnerPT i get pain when i try to run up a hill though and haven’t been able to do any hill training. do you have tips for that?

@drochankit Ай бұрын

Hi Nickas, I read in so many articles that dorsiflexion while planting one's foot is a good practice and promotes better running form. But you mentioned in the video completely opposite. So did i understand something wrong about what you said? Or am i lacking some information here?

@NicklasRossnerPT Ай бұрын

It depends. For sprinting you want the dorsiflexion - for long distance I would argue against doing it actively. We all need some dorsiflexion before we hit the Ground but ideally that should happen just before your feet hits the Ground and not actively in the recovery phase - in my opinion that is just wasted energy. And I’ve seen dozens (if not 100s) of runners get rid of shin splints, just by Learning to relax their feet doing the recovery phase. As with anything when it comes to running form there is an infinite amount of ways to run and people are all different - But I like to look at it from the most biomechanically efficient way and then work back from there. I hope it makes sense 😊

@mayankchaturvedi570 Ай бұрын

Great advice on foot landing and checking foot landing. Need more clarify on toe things as i have learnt from other channel that toe should be directed towards shin.

@NicklasRossnerPT Ай бұрын

It depends on your goals. For sprint technique it should be directed towards shin (for kinetic energy Build up). for Long distance it should not (for energy preservation)

@mayankchaturvedi570 Ай бұрын

@@NicklasRossnerPT :Thanks .

@mortendilby Ай бұрын

Hvordan øgede du helt præcist selve kadencen? - med en Metronome app? ☺️ jeg løber med cirka 160 ved 6:30 pace og 170 ved 5:15.

@NicklasRossnerPT Ай бұрын

Med musik med 180BPM - Jeg kunne ikke holde ud at høre på Metronome 😅 Det kræver lidt tid og det er hårdere til at starte med indtil at hjernen lige følger med.

@LiliputianMisChief Ай бұрын

I did your shoe wear test. I've done 150 miles on the current pair, averaging 5min/km. I see almost no wear on the front. But a LOT of wear on the left outer heel, and a tiny bit on outer right heel. Looks like I've got to fix an overstride and imbalance!

@NicklasRossnerPT Ай бұрын

Thats a great starting point. I would advice you to do a film as well to see what’s causing it 😊

@LiliputianMisChief Ай бұрын

@@NicklasRossnerPT Just completed a training cycle and ran a benchmark hilly marathon. Finished with a time of just under 3:05. I reviewed the shots from the event photographers from that. For weaknesses I've got arch collapse and a weak glute medius. So hip drop on both sides, but more extreme when stepping on the right leg. Also have overstride even with 180 cadence! Got lots to work on, going to recover and then try to incorporate some more strength training for the upcoming marathon cycle.

@NicklasRossnerPT Ай бұрын

@@LiliputianMisChief That sounds like a plan. Remember to only switch up running form during off-season. Never change too much close to race, as it takes time for the brain to become efficient with a new motor program

@LiliputianMisChief Ай бұрын

@@NicklasRossnerPT Yes that makes sense Nicklas! My next race is in July so I think I've got time to switch it up.

@NicklasRossnerPT Ай бұрын

@@LiliputianMisChief For sure! What distance? :) I got my first race this year coming up in May. Half-Marathon to get things going. Can't wait.

@nikolaykumchev9530 Ай бұрын

I thought the High drop (8mm) Vaporfly will encourage you more to land on your mid or forefoot, not heelstrike like you suggested.

@NicklasRossnerPT Ай бұрын

The new one is designed that way. Not the old one - But the higher the drop, the easier it will be to do heel strikes. 8mm is not too bad though. A lot of people run 12mm drops and I think for most people you should not go below 4mm. I learned to midfoot strike with 4mm drop shoes (the old Brooks Hyperion back when it was a minimalist shoe)

@rasmusmaarup5320 6 күн бұрын

Is launching from the big toe not a sign of pronation(which it looks like you do)? I thought you were supposed to land and take of as centered on the foot as possible

@NicklasRossnerPT 6 күн бұрын

There are as many opinions about running form as there are people. 😊 From a biomechanical perspective, I would argue for a launch from the big toe. That’s because, it’s further back making it possible to launch with a more extended hip and a bigger plantar flexion making it easier to take a longer stride. I might have a small pronation - However I also have a bit of an internal rotation at my hip which counteracts it (in a bad way though). My running form are far from perfect, and I’m working on it every week - Which is one of my favorite things about running. In my studies most people have a slight pronation and shoe companies take advantage of this by selling “pronation” shoes to compensate. The funny thing is though that I’ve never heard about someone needing a “supination” shoe. I’m not saying my theories are the “correct” theories. I think there are many ways to go about it. However I base my arguments on biomechanics and field studies. Thanks for your input - I think discussing these things helps me reflect. I hope it makes sense 😊