Ironman Run Technique - Gliders vs Gazelles

We lay out the case for an alternative running style for Ironman events. While classic run technique is required at paces faster than about 6min/mile, athletes targeting slower paces may benefit from focusing on the dramatically different gliding run style as practiced by Chrissie Wellington, Sonja Tajsich and Cait Snow. Please see additional writeup on our blog ttbikefit.com/blog/?p=1176, and part two at ttbikefit.com/blog/?p=1187

[@isabellagrim9402]

We have a kid on our running high school team his strides are almost ballet like. He doesnt bounce when he runs its almost beautiful and enthralling to watch him. Hes fast really fast. His strides are long and soft but powerful. And beautiful. I hope he goes far in his life. I wish the world could see him run.

[@Justagirl95]

How is he now?

[@cgavin1]

Interesting. I use both. You can 'rest' a bunch of muscles by changing up your technique as you go.

[@ttbikefitdotcom]

yes this is one of my points in part two of this video - that older athletes are more likely to glide (or should focus more on that style)

[@becsta365]

I stumbled on this technique by accident and then tried to google it as the "shuffle" technique because it feels like one is doing a fast shuffle, sort of keep you hips stable at one height as you run...wow. Huge difference in efficiency (you can feel it!) and I'm much faster automatically with the gliding technique than my old sort of 'bounding' like a gazelle (big mistake as I'm not strong enough to do that after the bike and that's why I'm tiring so badly on the run) - now to work on the gliding work, work, work to make it second nature - it feels RIGHT..which is a good start:-)...might finally transform my run after the bike.

[@hzt3n0]

Hey Rebecca, HOW did you work to become a glider? what were the excercices you did?

[@devohnmitchell]

Jump rope helps a lot with running..Try it as a warmup before you run. Do three 2 min sessions of jump rope b4 u run. I promise you you'll notice the difference in your running.

[@anotherjohn]

What a superb analysis. Probably the most useful running vid I have seen so far (and I've seen a lot), thank you so much. Made me realise that after watching other form vids I was trying to be a slightly overweight gazelle, with disastrous results. Gonna shift focus this week onto being a better glider. That plus negative splits will hopefully bring some improvements at the next parkrun without any change in fitness level.

[@zaydee07]

I was a Gazelle runner and now shifted to Glider. I agree to ttbikefitdotcom that some of the Gliders become Gazelles when running 5k or when they spotted the finish line. Great explanation!

[@lessplease]

Apparently I'm a glider... and this video totally explained why I've bottomed out right at 6min mile pace.. I really appreciate this information.

[@MrSuperKempton]

great explanation of the science involved. I appreciate your objective view of both sides and the intent to use science to refute the idea. other websites state one style is right and the other is wrong. Your video shows that one style (glider) may take you pretty far, and then another style will take you the rest of the way.

[@runningmyownrace]

Thanks for the video. I always considered myself a shuffler and thought that was bad, but now I realize that I'm a glider and there is nothing wrong with that. Very educational- thanks!

[@thomasgraf1986]

Very helpful video. I am definitely a glider, but I wasn't always that way. I started out more in the gazelle camp, really trying to spring and cover as much ground as I could with each step. I found this was harder on my joints and required a lot more effort than the glider technique. I agree with the video, if you ever want to be elite, you have to be a gazelle, but for people like me, gliding is the best way to go. I can still achieve good speeds and it seems easier on my body. The higher turnover feels funny at first but you get used to it pretty quick!

[@vibrant20]

thank you for presenting a great comparative observation of these techniques. Presentations of this sort are extremely helpful in determining potential best practices for training.

[@ScottGroves]

Thanks for the reply. Appreciate you getting back so quickly. Nice to watch a run video from someone who really knows their stuff. Will check out part 2. Cheers

[@Humbardi]

very good analysis... but you forget the main point.... Why a runner choose to run as a Gazelle or as a Glider ? BECAUSE OF THE BODY WEIGHT .... look at the Body Mass Index of each of the runners and you will find that the Gazelles have skinnier bodies and the gliders have a more " dense" body....

[@samsonshark4590]

Excellent explanation between run styles with a comprehensive comparison. A+!

[@patrickmcm]

The most useful video I have found on running form. Thank you. P.S. for those interested, the Sage Canaday videos are very useful too.

[@geraldmeissner]

Wow... great analysis and observations! Appreciate the time and effort it took to put this together. Thanks!

[@generalgrievous830]

Jerry Meissner your welcome

[@petreadrianburcuta728]

Gazelle - very exhausting ; Glide- less exhausting for me.

[@BatkoBrat]

It is the opposite for me. Gazelle makes me light as a feather while I run

[@L-dw5sx]

Glide is best for me feels more efficient

[@thebrandonvu]

Thanks man helped me correct my stride

[@shuumai]

When I tried to run, more so in the past, it felt like I was "defective" in some way. Flat feet. Lower legs would fatigue. Seemed like I expended too much energy. Over time I've learned to adapt my technique and now very short runs feel more effortless. What I've been doing recently does seem more like "gliding." I also focus on allowing the lower legs to relax and not landing on my heels. Funny how I never really learned how to run unless you count short sprints! Maybe I should see if I can develop some distance now. It amazes me that people can happily run so far! And I'm talking about local joggers. haha

[@TAPnRACK_SEZ]

Focus on getting your power from your ass , calves/ankles/etc will follow

[@shuumai]

@@TAPnRACK_SEZ, how?

[@AtBlueberry]

Wonderful video! I am a natural glider and a midfoot striker. Somebody tried to convince me to run more like a gazelle and forefoot strike, tried it, hurt my achiles. Just listen to your body and feel how you naturaly run. Then go out and have some seriously fun run!

[@patg229]

Great information - thanks for posting. Appreciated the comparisons after years of hearing and reading we should be trying to run using the gazelle style...happy to be a glider! Better, longer runs & injury free!

[@matthewpklein]

Great to see such a detailed analysis. Thanks.

[@mikesmultimedia]

Great analysis - I'm a beginning runner trying to get it right. However, one thing I would like to see in your runner style review is the physiological differences in the runners as well. That is, the length of the legs and the length of the upper torso area. Weight distribution as well (upper body mass development vs. lower body ratio) that is, very skinny to no muscle from waist up to include arms, deltoid, chest, rear back muscle mass. If we added these variables to the charts, I think they will be revealing.

[@wilsondebolivia]

Very thorough analysis and extremely informative. Thank you! I am glad I found it.

[@lbh002]

This explains why in all my race photos I am never in the air! I don't run that way. Being 60 with a BMI of 29, but with lots of muscle, I have to strive to be a glider and not walker. :P

[@chorpita]

awesome video! I am also converting from gazelle to glide. A complex process. Gliding is more efficient at longer distances. But it takes time to get used to running differently. This video gives lots of insights and introduces some new concepts. Great work!

[@ttbikefitdotcom]

Thanks Melissa for the great feedback! I agree completely.

[@lessplease]

Dude this is an amazing video... really. Thank you

[@Loppy2345]

As a casual runner, I find that the gliding style imposes much less stress on the joints, I can definitely go faster with gazelle style but I worry about the long term damage to the joints.

[@Tomasmoravia]

Go barefoot and your joints will love you, also a free feet massage and soft skin. There are shoes with barefoot in mind.

[@ansonngpersonalgoogleaccou5104]

+Tomasmoravia not if you have flat foot. The knee pain kills

[@phil7394]

Running pain is dependent on many factors that are unique to each runner. I have flat feet and run barefoot 80% of the time with no pain.

[@garypulliam3740]

Yup.

[@chrisgg3484]

I'm just a veteran runner, not an ironman or triathlete. Great video, very well explained. Interesting that you make no mention of heel strike though...it's obvious that the gliders(like 60+ age grouper me!) are heel strikers meeting the ground well in front of the centre of gravity with rather straight stiff leading legs...we hear over and over how this is poor form, and that mid-foot striking is the correct classic way and can avoid injuries. Gazelles do look so much more elegant than the gliders of course(shufflers is maybe a more apt word) . You're right though and thanks for standing up for us mere mortal runners...some people just don't have the spring or agility in their legs to achieve the classic gazelle motion..better to get more strides and stay nearer the ground, heel first. I have tried running like a gazelle but I strained a muscle in my buttock and developed a nasty piriformis muscle injury in the process which laid me off for 6 months...so much for less injuries with classic form!

[@inboundmoose2349]

ggaylmer A lot of European/American runners tend to start running with rather bulky/thick (the traditional nike/adidas) running shoes, and as a result many of us are running on our heels. Running like a gazelle is certainly the more natural running style, as you'll notice you will instinctively run mid/forefoot if you were to run without shoes. However, the amount of cushioning we are accustomed to with thick running shoes also leaves our feet/ankle muscles underused. Trying to switch to a midfoot/forefoot strike is certainly not a change you can achieve in the middle of a training regime, as it will require a lot more calf and lower leg strength. It is not an impossible change by any means - I managed to change successfully, albeit with quite sore calves for the first month! In my experience, gazelle (midfoot) form definitely requires those glutes. The very reason humans have comparatively large glutes is to enhance our running ability - chasing down the prey back in our hunter/gatherer days. Doing squats, lunges, frog jumps etc. is essential. The midfoot strike will ideally involve less pure muscle force than a heel striking form, by utilizing the achilles tendon like a spring. This is how Ethiopian and Kenyan runners are so amazingly efficient at running - they require less brute force muscle to push them through. Physics should carry you a good percentage of the way. My favorite analogy is "running like a ninja". it is certainly not necessary to pound your feet and legs into the ground to work up good speed. You'll notice that the best runners have high cadence (180-200 bpm, on a metronome), and very relaxed upperbodies. Relaxation, light and quick steps. Thus, you avoid injury, save energy and propel yourself forward. Running economy is just as important as strength and fitness, if not more so.

[@15thirty]

ggaylmer Some of the gazelles land mid-foot, but of few of the triathlon guys had a pretty heavy heal strike. Some of the gliders landed pretty well, too. I don't think one necessitates the other.

[@michaelandrewtate]

Exactly, I'm a glider, yet I still manage to be a toe/midfoot striker.

[@gga347]

The type of gliding shown in the video is mainly where the leading lower leg is thrown forward ahead of the body with very little knee bend and with the toe pointing above horizontal, helped by forward propulsion from the rear leg. It doesn't look particularly elegant to me. Usually the heel will touch ground first but this is no big deal. The forward momentum soon guides the foot parallel to the road as your weight comes down. After all, racewalkers can get down to 6 minute miles heel striking all the way! The gazelles normally lead with the knee into the stride with upward and forward spring from the rear leg. Gazelles will generally have more vertical oscillation per stride but more time off the ground and therefore a longer stride length. Gliders will generally need a higher cadence to compensate for less time in the air and a shorter stride length. Triathletes tend to be heavier than dedicated runners so it makes sense to be a glider and keep vertical oscillation to a minimum.

[@ttbikefitdotcom]

I agree. There is no doubt that if you are falling from a higher altitude, the landing will be harsher. So the Gazelles hit harder, but the question is, how much of that energy is absorbed by active eccentric muscle contraction (=requires energy) vs passive elasticity (=free spring motion) that can then help return the Gazelle to altitude. I suspect the best runners use elasticity predominantly.

[@paincakes8038]

Nice. Love'n the spreadsheets! Bringing some data into my running will help!

[@oldschoolwc]

food for thought. I noticed that i had a higher cadence in races than my 6 min pace(5k) competitors and i'm 6 feet tall. My theory is that I dont have very efficient feet(flat) and I cant generate the force to fly and be a gazelle so im stuck gliding. I found that with arch supports/ orthotics that a can be more gazelle but havent decided if its worth the extra weight in my shoes. Of course there are other considerations like race distance, etc. still experimenting. great video!!

[@lilacosmanthus]

I prefer the "wheel" method

[@fakerlol1229]

But she really is hot.

[@alessandrog498]

Indigo Osmanthus What is that?

[@kcl6641]

Great analysis on technique vs speed. Thanks.

[@davesmith9276]

ttBike - Thanks for putting this study together, very interesting piece and comments.

[@jasonbollman]

great breakdown of styles! Thank you!

[@AtBlueberry]

it's easier to glide for me... i thought i was doing it wrong and tried to be more like a gazelle, but it was painful. i am not bothered by time, i just love running. great video!! thanks

[@paulladd5465]

Great video on cadence and stride as it relates to speed and a bit regarding efficiency. One of the things to consider when gauging your preference is the braking and impact aspects for each. As you watch the slow motion, you will see that the Gazelles land heavily on their heals where the gliders land on the mid foot. This is where the difference in stride is key. Impact to the joints increases injury potential.

[@bikeboatski5692]

Yes but the increased cadence may still equal out, in the overall impact result.

[@ioathlete]

I think this is an awesome video. After having it distill in my brain for several days, it seems to me the math stands up, i.e. Marathon Result is a function of Distance Traveled Per Step x Number of Steps per Minute. And, Todd, you then show us two different ways of making that math happen! Awesome and thank you!

[@howardroark8663]

By nature, heel strike is a gliders trait. Vertical travel, on the other hand, sustains horizontal travel without ground resistance. The video does a great job of this delineation

[@michaelkrebietke7985]

Great analysis! Very helpful!

[@Drdavidcglover]

Anybody else think they were getting email notifications while watching this? I thought I was losing my mind...

[@alanalanapurim1779]

. . . I ran 20,000km in four years when I as a high-schooler, a little ahead of the era as I did it in the mid-1960s in El Paso. I focused on running relaxed (not raising the arms high, letting the thumbs skim the hips), but never had a video of my running. On the way to a 58.7-km road run in 4:06 I passed the 42.2-km marathon distance in about 2:54, which is only a 4:14-per-km or 6:40-per-mile pace, more or less. . . . Not having modern running shoes, I wore sponge-rubber-soled leather hush-puppies, and as I wore out a pair a month running up and down the tramway road, McKelligon Canyon, and over the horizon and back, the evidence was there. The heels, outside edge, and toes were all about equally worn down, proving I did a lot of heel-striking. If I knew then what I know now (age 70), maybe I would have had better track times at age 18 than 34:50 for 10,000m or 16.3km (40-1/2 laps) for one hour. Since I still do sprints and long-jumping, I'll get someone to use my iPhone for self-videos to study, like they do now at the university.

[@linettelow]

This is a fantastic breakdown & lent great insight into both running styles ~ Loved it!! And I have to agree, we all find what works best for us. Thanks heaps for sharing :)

[@inlandsoftware]

I am extremely appreciative of this video and analysis, really informative. I think running style has a lot to do with inherent body mechanics. Personally, I'm aware I run differently based on the speed I'm trying to achieve. For longer distances I choose to deploy the Glider style because I feel as if it's more efficient and certainly less taxing on impact. Again, great video and thanks for putting the effort into it!

[@mlapergola]

Outstanding video, well done

[@melliefarrell]

I loved this video and think the arguments were very well presented. As a glider myself, running ultramarathons, I have agreed that this style seems to be much more efficient and much less risky, in the way of potential injury. When I started running, I was of course looking to adapt a gazelle style run, based on the pros and their forms. It didn't take long for me to realize that the glider style was much more suited for my long distance attempts.

[@ajhappe]

Great video. Just starting gait analysis in PT school and this gives me something to look forward to once I have mastered walking (hopefully at the end of the week haha). It would be interesting to see the ground reaction force that goes through these two types of runners in future videos.

[@ZoranAUS]

i'm not a runner but am a fan of body dynamics being a martial artist, this was a good video. thanks.

[@ebscoHOSTpub]

You need to see Edan Syah. A malaysian marathon runner who moves so smooth and glides. Its hypnotizing to see him run 5 minute miles with such leisure looking form

[@oa2621]

Great video...I learned a lot, since I am a newbie to running.

[@atava85]

Great video. Just the type of analysis that one gladly follows. And some observations that probably many of us had already made on their own, reflecting on running styles and watching videos of elite runners in action. Only you gave them some fit names and studied them thoroughly, which is nice. I hope the labels stick and come into general use, because it would make up for some easy reference when talking about these phenomena. Just a note: I came to your video after many specific searches in Google. Since a few workouts I've been experimenting with a different tecnique in the attempt at (humbly) emulating pro runners' style, and I think I sort of "discovered" gazelle (to use your terminology), which I'm finding very difficult to keep hold of for more than a few kilometers. But I think I will try and stick to it for a while, so to see if I can make it my new running style. I can now go under 6:30/mi with less effort compared to my previous running style (which wasn't really gliding, but a mix of the two I guess). Only as I said this new technique comes as very expensive, and I've found that the hardest (but most important) part is to "keep hold" of the entire body structure while running, especially after some time you're doing it. But when you find yourself able to perform these leg movements without compromising your overall stability and you reach a sort of "rhythm" you can really feel the potentiality behind it, even at the relatively "slow" paces I'm taking about (I'm not an ironer but only a middle distance runner, so 6:30 is nothing spectacular in my field). I can quite say that I discovered a new world since some days... hope it's not something I'll have to drop soon. I'm looking forward to improvements. Thanks again, and if you find anything else to share... please keep 'em coming because they're good. Cheers

[@HeyLookWhatICanDo]

Awesome breakdown in styles. I am coming into my own. After ACL reconstruction on my second knee I glided by necessity. This was a learned transition to be able to run. As I have become more healthy I am gazelle running again. I think that I fall back to gazelle as I push my duration. I am training for Boston next year and wish to complete in gazelle fashion.

[@tupacsoulja]

That’s amazing!! As a fellow acl recon guy..I’m coming into running as a complete beginner so hearing your story gives me hope

[@AFACF]

I am a 36 year old male "glider", but I find this interesting because I know that in my early twenties my running style was much different, more powerful "gazelle" like. I think I have subconsciously altered my style to compensate for a decrease in strength by becoming more efficient.

[@annaevanescent4089]

A wonderful analysis, thank you. i am a glider, i have never tried gazelle because gliding is the way i run naturally.

[@RobbyBagg10]

Beautiful video!

[@shainRylie]

i find it funny you use the term gazelle. Im no athlete, but over the years I keep hearing the adjective gazelle to describe my running. these are separate instances and often people from different towns ive moved to saying this. glad its a regular occurrence to see this type of style.

[@gizmoimagesdakota5105]

I am 50 years old and I have done both styles. When I was 19 years old I had a gazelle style, I was 185 pounds at 6'2''. I was running a 5:05 mile. Now I am 220lbs. The gazelle style is slower for me now because of the extra up and down. Not to mention it's harder on my 50 year old body. I no longer have the power-to-weight ratio and need to conserve energy by keeping closer to the ground to get a decent time.

[@MichaelKalyaano]

Thank you, I learned more about running.

[@ttbikefitdotcom]

My thought is young runners generally have excellent natural technique since they have great mobility and resilience. . So I would not change their technique at all. Best to focus on stability and functional strength. Once they become long-course triathletes, and/or "old" then maybe...

[@BF2shaun37]

Interesting. Thanks for the speedy reply.

[@rolfen]

Thank you. I was also looking at ground contact and pronation.

[@TheMarkadoyle]

Outstanding research and presentation. Gives some hope to this ageing age grouper.

[@ttbikefitdotcom]

No worries! It was just the 2nd time in these comments someone suggested I/we read that book. I think that book is a bit more revered than it should be - just my opinion. Thanks for watching.

[@brentblevins1]

It depends on the conditions of the terrain. If you run mountain trail Ultramarathons you will rarely find people with a "gazelle" running style. High cadence midfoot strike is the only way to negotiate this type of varied terrain.

[@vronkisen]

Loved this video!

[@iamvezm]

Two people you said were Gazelles were using completely different running techniques. Ones was running fore-foot while the other was heel striking.

[@stevedoyle8953]

iamvezm Exactly right. Rubbish analysis

[@janschenk85]

Its hard to see the way they impact forefoot ore heel. The distance gazelles fly is allso the more energie they need? I'm Trying to run Barefoot Style more or less Gazell style ;)

[@kittimcconnell2633]

I run gazelle style but I switch to gliding sometimes. Can only do gliding on level tracks.

[@shartmann2008]

Yep my mifi too slow. Perfect at home. This is great stuff thank you SO much!!!

[@cheery-hex]

very interesting. thanks for posting

[@klasorsvarn5455]

It is critical as Todd says that a glider needs high cadence for the speed, since the gliding otherwise requires overstriding, which is inefficient and injury prone. Closely related is that the knee must be relaxed during the forward swing and allowed to flex. Gliders simply use as little force as possible for their speed - the position of the leading foot at toe off is just a consequence. The glider’s leading foot gets closer to the body at higher speed, if the knee is allowed to flex.

[@petrolekh]

I revert to gliding when I grow exhausted and need to replenish on the go. It seems more energy efficient. The top runners are the world's best when they can maintain a gazelle as long as they can.

[@glennoc8585]

I've tried to run with the bare foot style or minimal style whatever people are calling it and the closest i got to it was these gliding style. I just run a slow pace these days and have no idea what my style is.

[@hrain6223]

Thank you! This is helpful!

[@SilvaMorasten]

I was actually gliding for long time until recently I started changing towards gazelle because with gliding style I feel pressure on my shins (of the front leg). Of course gliding is more comfortable but one must be careful to not put the front leg too much in front of the body. Gazelle is more demanding on upper body but less on the legs, so good for my one hour faster runs..

[@imavegan3563]

i noticed the gazelle type runners tend to lean forward and the gliders tend to be on upright position

[@atava85]

Except the late Sammy Wanjiru (check his videos). I still have to make sense of its super-fast (but so different) running style.

[@reinismartinsons]

I'm a gazelle type runner but I'm almost completely upright while running (you can see my latest video for proof, I'm the 3rd place finisher.

[@peterstone172]

Pete Jacobs is a very good runner, he has a definite heel strike. Just a point to note.

[@DanjaundTom]

Peter Stone its not about how good they are now but how fucked up their joints will be in the future

[@DanielStirnimann]

Nice video. I'm a glider with a PB of 2:37h at the Marathon. I didn't know this is a common running style for Ironman Women. I need to buy one of these foot-pods and record my leg turn-over-rate on my next shorter race!

[@maleka58]

Thanks for posting I only run to keep fit but I know I am a glider now! I have tried gavelling but do not find it comfortable. Very instructive vid

[@78603bs]

This is a great video. I was thinking that it would be nice to see the same runners in race condition on hills, both up and down, with commentary by the narrator of this video.

[@EnergyReturnWheel]

Foot and ankle strength and flexibility is key to maximizing overall running speed. Practice walking on forefoot and toes to begin a transition to forefoot running. Barefoot on the turf provides the fastest gains, check for foreign objects! Strengthen your feet and your style will naturally improve.

[@orangepuma01]

very informative and well observed.

[@lutes888]

Your velocity graphs at 18 mins for the glider has a greater delta Vy through multiple cycles than that of the gazelle. The glider would have to make up that negative Vy for the next take-off? very interesting points though for sure. Loved the video and appreciate that you did not impose a style upon the watcher. Us learners get preached to enough about how wrong we always are and it is nice to be presented the facts in a coherent and detailed manner to allow us to think for ourselves for once! Great work!

[@KenLonseth]

The gliding style has less impact forces as well, and therefor perhaps leads to less injury in the long term.

[@lawrenceearle]

The first two runners shown in video 1 have nearly equivalent vertical travel - just watch their heads in relation to the background. The true difference can be seen in the inclination of their bodies. The first runner has a nice forward inclination, allowing her to extend her leg in line with her trunk, making it easy to accelerate through her stride. This allows her to travel further per stride. The second runner is too vertical to accelerate in the late part of her leg extension.

[@JanPatrickLucas]

To follow up on my last comments, I would also say that I think by nature a person is probably more inclined to use the gazelle approach if they have an abundance of energy, and feel fresh. As fatigue sets in I think it's more likely a person may start to run with the gliding technique. Obviously an experienced runner wouldn't change styles, based on energy level, but an amateur, or untrained person might. Naturally we all run a certain way, and have found it's hard to completely change form.

[@SebastianStetter]

Very interesting! Thanks!

[@GuyVonWiegand]

Elite Kenyan marathoners do NOT run like your gazelle runner example. If you want, I can link videos showing elite marathoners running in slow motion. 1) they generally do not heel strike, they land forefoot nearly underneath their center of mass. 2) they do not have a high amount of vertical movement. You are incorrect in your assessment.

[@ttbikefitdotcom]

You are incorrect in your assessment of my assessment. I have plenty of 300fps video of Kenyan marathoners which I have studied a great deal. But check out the ones here on YT of Moses Mosop for example (typically they come up in sidebar under my video). I did not shoot or post them, but they clearly show plenty of vertical oscillation. Yes he lands fore/midfoot. Some of the Kenyans in my own videos however do heel "touch" like some of the IM athletes in this video. Heel touching is not heel striking. The point of first contact on the foot matters little - what matters is where the foot is relative to CG when force is applied. Put the same athlete in two different pairs of shoes - one with zero drop and another with 4-6mm heel-toe drop and you will change which part of the foot touches ground first. Doesn't matter.

[@AM8080AIMCOM]

Guy Von is correct. Sorry but your analysis is incorrect. Just because you state you've studied it in great deal doesn't mean its correct. And the first point of contact does matter because the foot will continue in that same trajectory. It's ludicrous to propose that trajectory would change. If heel is first to make contact it continues in that path and breaking is inevitable. Traditional Kenyan run style is mid/forefoot strike. If you witness some Kenyans with heel strike that is irreverent as that is not the norm it is an exception. When a person states traditional Kenyan run style it is always associated with mid/forefoot strike. The point of changing a runners shoes really is pointless because a runner will still attempt to run what their natural run style is even if the shoe caters to a specific form. Of course it is easier to achieve mid strike with zero or negative drop, no one disputes that. But that doesn't mean a runner is going to just all the sudden run a complete opposite style. A heel striker will still strike on their heel even if they are in zero drops or negatives. It would be harder for the mid striker to achieve their running style in positive drop but that doesn't change their natural style of how they are prone to run.

[@AM8080AIMCOM]

Ps if you still believe that heel striking is okay as long as it is done while under your center of gravity then here's a little test you can do for yourself. Try jumping up and down barefoot on a wood floor or pavement and landing on your heels each time. Doesn't feel to good does it? Well that's what your achieving each time you heel strike. Being under CG or not just changes the degree of pain you're going to feel but as you can see for yourself even minimal up and down motion of small jumps and landing on your heel under CG barefoot doesn't feel too good. You never notice this because your shoes were made with excessive amounts of cushion to hide the pain of heel striking. Now jump the same distance of height landing mid foot. Big difference huh? Much more tolerable. Running shoes didn't use to be made so bulky until it became mainstream and your average joe became a weekend warrior. running shoes use to all be zero drops and runners were for the most part mid foot strikers. But once weekend warrior joe made it mainstream and complained to the shoe companies for more cushion then the trend became positive drops with overly cushioned shoes which then enabled bad and lazy running forms like heel striking since their new overly cushioned shoe prevent immediate feedback to the runners with bad form.

[@nagyga1]

AM8080AIMCOM The foot is not a rocket that it cannot change trajectory: in between the first contact and the weight applied the knee moves forward for those athletes, resulting in being on midfoot by the time the weight is applied.

[@ednul]

I'm a runner. And we are not made for heel strike. We are made for barefoot running. If you run with heel first there is a big impact on heel and you get pain. Shoes stop a bit the impact but not in the long end. Strike the foot underneath you and you will be able to run all your life and also faster.

[@rameshs828]

Very useful observation ..I am guessing this is due to knee flexing .if they flex the knee ,more to acute angle .. .foot time to reach the ground is more ..similar to gazelle style

[@h4xi0rek]

I find gliding much easier on my joints as well as much more efficient than the "gazelle" bounding style. Also - no shin splints, no illotibial band syndrome, foot pain, sprained ankles etc with gliding, whereas with "gazelle" i faced many more injuries as well as got much more tired.

[@snakesolid66]

never knew i was a glider until this video, i find that while you obviously can't sprint with that form, it helps minimize vertical movement making it easier on your joints and also your organs (cramps have always been a problem for me)

[@user-dq9ub1lj9j]

great video! thanks a lot!

[@natesilvers2166]

Is it better to be a glider or a gazelle when you first start running? I understand to run at faster paces you need to have a long stride and a high cadence and I understand your body automatically selects a matching cadence and stride ratio based on your running speed. So is it better to run at easy paces with a high cadence (glider) or a longer stride (gazelle)? If your goal is to run fast it makes sense to run like a gazelle so you can practice? Or will that cause injury because the cadence will be too slow causing the foot to be on the floor too long and not using the body as a spring?

[@rosaspinosa85]

+Nate Silvers I want to know this too! +ttbikefitdotcom can you help on this? Thanks!

[@toddn.kenyon6900]

+Paula Clarke +Nate SIlvers Slower runs (slower than say 7min-8min pace) can be more efficient using the Glider style. Faster running for almost anyone will require a more gazelle-like stride. There are some exceptions (typically runners with short legs) who can use very high cadence to attain speeds down to or faster than 6 min pace, but most people need to adopt gazelle style for these paces (and for most people you will naturally run this way at faster paces).You need to find out what works for you. I am very tall, long legs, and naturally run gazelle, but have found that glider can be very efficient for me at 7min or slower. BUT - I need to focus on it, it isn't natural for me.

[@reinismartinsons]

I feel way less tired when using a shorter stride but all of my PRs were set at a cadence on the slow side for my events.

[@BF2shaun37]

I don't think I've heard anyone saying that you shouldn't go up and down a lot, as even when running in natural motion in minimal shoes you will do exactly that. This is due to the higher cadence required to cover the same distance you would in a shod-running stride. I think those saying "don't go up and down much" are thinking of a shod runner, and I'd kind of agree..since your knees can take quite a pounding and your calves and tendons don't act together as a shock absorbed.

[@ttbikefitdotcom]

Agree for the most part. I think what you say applies to most runners at "typical" speeds. I think very good to great runners get that vertical displacement almost for free, due to well developed tissue elasticity, etc - sort of like the blade runner, they have springs. I know for one I do not. It costs me more energy to gazelle. So that goes to which style "should" you use. If you have springs that provide "free" energy, by all means use them. If you have to run 5 min pace, you must gazelle.

[@borisesin]

Very interesting, thanks.

[@kingstonram]

I agree. It might be fast and also comfy to land on the heels with some heavy absorbing cushioned soles. But indeed it will mashup your knees hips and lower back over time. since the impact with each step weights the whole body weight into the straightened/aligned bones, instead of absorb it with muscles and tendons...

[@StephanWiesner]

If you pay attention you can see that most of the filmed athletes run with heel strike (mostly bended knees, though).

[@paddywiggle]

They are tired

[@rumking56]

One thing I have noticed is that the fast "gazelles" (particularly the Kenyan ones) do not actually have any additional vertical lift compared to the "gliders". Their flight time is attributed to the higher leg lift. My humble unskilled opinion is that I don't think these guys can be classed as gazelles or gliders... there are so many additional factors to take into account. Super interesting to watch though... thanks for posting.