London Marathon 2024 Bekele, Mutiso Munyao Slow Motion Analysis

[@balancedrunner]

Thanks for watching! Wondering who I am and how I'm qualified to do this analysis? Read this: www.balancedrunner.com/jae-gruenkes-elite-running-form-analyses-what-you-need-to-know/

[@ebourcier]

This is rad - thanks for all you do and who you are!

[@malcolmbalk8346]

Hmmmm maybe I’m stating the obvious but you don’t think 14 years age difference was a slightly bigger factor in Bekele’s coming second but still setting the master’s WR ? Very hard to believe that some minor technical tweaks could have made a difference

[@balancedrunner]

Not at all, Malcolm! First, low back pain while running isn't minor, and after I posted this video I read a piece on Letsrun.com (or somewhere...) in which he actually says he was struggling with lower back pain and that's why he couldn't hold his speed. That's actually enough by itself--he would have run faster without it. Anybody would. Then there's the arms. Just bringing them to midline and a bit higher than he has them makes a surprisingly large difference in speed. And then there's always simply the math involved. Minor technical tweaks x 26.2 miles = a meaningful difference in finishing time. He was 14 seconds behind Munyao, which is just over half a second per mile. Minor tweaks are all it would take to win.

[@jameschaves5723]

Thank you for being the voice of reason!!! A age difference of 14 years will trump and arm carry, gait difference or any other thing Jane wants to discuss!! This is simply pushing her agenda and ignoring the elephant. It’s like saying “my car had a flat tire”. But it was also out of gas!!

[@stayontrack]

This channel is basically bs take it with a grain of salt. Running technique is rather individual and honed and adapted to over thousands of kilometers. it's hard to say for sure if any of the stuff she points out makes any difference at all in performance for the runners in questions.

[@jameschaves5723]

@@stayontrack preach!!!

[@jameschaves5723]

@@balancedrunner why are you ignoring the pink elephant? He’s 14 years older. That trumps any difference in stride!!

[@mornafleming1643]

Fascinating analysis, as ever.

[@balancedrunner]

Thanks for watching! What did you see in Bekele and Munyao's form?

[@jameschaves5723]

I saw 14 years older.

[@conradica1]

Amazing footage here. Thanks!

[@balancedrunner]

My pleasure!

[@al3399higgs]

Great analysis i thoroughly enjoyed it as a runner with form issues as well as huge Bekele fan. I thought i was dreaming when i read he came in second😂. Rarely do we have anyone breaking down a runner's form so thoroughly 👏

[@balancedrunner]

Glad you enjoyed it!

[@freddaneker]

Picking on the swing leg is a bit odd, because Bekele has always been running with a high heel kick

[@nichokituku4799]

And he has won a lot with his style

[@jameschaves5723]

It’s absurd

[@balancedrunner]

To clarify, I'm not criticizing this about Bekele's form. It's not bad. And it's certainly better than what Munyao is doing. Here's more about the issue of the swing leg: www.balancedrunner.com/how-to-stop-overstriding-is-the-answer-in-your-ankles/

[@johnfranklin5698]

Excellent!

[@balancedrunner]

Many thanks!

[@Mebreforethiopia]

Incredible video, i enjoy it a lot🙌🏾🔥🤩

[@balancedrunner]

Happy to hear that!

[@anthonieversluis5895]

Very good analysis. If you see his running form of some 10-15 years ago, which was absolutely superb, the difference is quite clear. Perhaps a result of an old injury, or some wrong approach in strength training. I don't believe it is his age.

[@balancedrunner]

Thanks! Yes, I agree. I've been analyzing his form since 2014 and there is a shift for sure. Though it's still better than most other runners. Another possible factor is the supershoes, which I have heard some rumors he's had trouble with, though I don't know if it's true.

[@eagle63-94]

Superbe attaque talon de Munyao

[@timchambers8230]

Interesting - in terms of “flow” Bekele looks much better and as a 56 year old runner myself I have noticed a significant tightening and soreness of my lower back and hip flexors over the last 7-10 years. The Kenyan is almost half Bekeles age and yet runs in a stiffer and more crabbed fashion. I also notice that for a very short man Bekele has a very long stride and interestingly his leg length seems a lot shorter in comparison with his Torso compared to other East Africans. Regardless it was an amazing effort from a masters aged runner. He is most likely even older than his “official” age as most Of the Ethiopians from rural villages understate or have no formal records of their actual birthdate, which makes this even more amazing. I would love you to do a breakdown of Gudaf Tsegay who broke the 5000m last year. She bounds around the track like a little pixie!

[@balancedrunner]

He does look amazing, I agree. The low back tightness isn't a mandatory part of aging--with your low back and hip flexors bothering you, it sounds like you're not letting your pelvis move appropriately and are depending too much on your legs for running!

[@matthewnewnham-runner-writer]

I agree completely,@@balancedrunner. I have seen a significant connection over the years between how my lower back feels and how flexible hips are, to how well and fast I can run. This started when I was a 17-year-old track runner and has continued through 51 years and 51,000 miles of competitive middle-distance running, on the track, roads and cross country. Runners in the 70s and 80s used to poo-poo the importance of running form, until they saw how beautifully the East Africans ran. (Then they put it down purely to genes and altitude.) But Seb Coe was said to have worked on his form (via the Alexander Technique) and as we know, Seb and his father left nothing to chance. I have enough experience to see the effect that your principles and insights have on my running and how well I can move compared with my peers, thanks in no small part to your direct work and guidance over the past decade. One of my masters teammates (who was a 1:51 800m and 3:43 1500m runner in his twenties) remarked recently how smoothly I'm moving these days, and I can assure you that was definitely not the case in my teens and twenties.

[@DavidDeeble]

I've always been fascinated how the "heel kick" of even elite athletes can vary so greatly, from Bekele's very high heel kick to someone like Albert Korir, who in profile looks like an old man shuffling along (at 2:07 marathon pace!) What I'd never thought to consider is what Jae points out here: how Munyao's ankle doesn't seem to plantar flex at any point during his stride while the bottom of Bekele's shoes, in contrast, appear to face straight upwards when he begins his forward leg swing.

[@balancedrunner]

It is amazing, and I think there are a lot of factors. There's more about the issue in this blog post: www.balancedrunner.com/how-to-stop-overstriding-is-the-answer-in-your-ankles/.

[@DavidDeeble]

@@balancedrunner Thank you, Jae: I thoroughly enjoyed the blog and the attending slow-motion videos - in profile, no less!

[@Active4life_run]

Would you say the head position is causing or enhancing the back tightness or the back tightness is causing the head position? Wondering because I have a young 19 year old runner who gets tight lower back and I notice he has a similar head position. Work on back or on head position?

[@mopoffool]

Oops, I made a similar comment before noticing your question.

[@balancedrunner]

With movement patterns, any part could be the cause. However for this type of situation, the origin is most often the iliopsoas, and can also include other hip flexors and even the quads. When the hip flexors aren't allowed to lengthen enough, they tip the pelvis forward excessively (note that there should be some forward or anterior tilt, otherwise the runner can't lean forwards). And then pulling the head back and lifting the chest are reactions to this. So I would say check that first. I've got so many relevant resources for this issue I can't fit it all into KZbin comments, but look on my channel for videos on hip extension, and you'll find more resources in the descriptions for those.

[@balancedrunner]

Hope my answer here helps you too, @mopoffool

[@AlbertWeijers]

Interesting analysis. What I always notice is how effortless the running looks or not. In this case Bekele's running looks much less effortless than Munyao's. He's not kicking up his back leg so much, it looks much more like a jog than full speed marathon pace. Still he has that pace.

[@alanporter1130]

I think Bekele's more dynamic return leg comes from his track background. He's by far the quicker runner of the two with world-records as short as 2000m. As good as he still is he's now 41-years-old, and five years on from his fastest marathon, and over that period he has struggled with a number of injuries, including as you mention, back problems. I'd guess that having to use his back if he runs out of hip extension with the rocker on the new shoe might make that worse.

[@balancedrunner]

I agree about Bekele's track background as context for his high back kick. And I also agree about the rocker potentially having an impact on the back. I have heard since the race that Bekele has been juggling many commitments outside of running in recent years, and one of the reasons he ran better in this race (and less injured) was that he really focused on training to prepare for London. If his other commitments include a lot of sitting (as business generally does), then that is also playing a role in his back.

[@Mebreforethiopia]

Would I have your permission to use some parts of your video to make a motivational video of Bekele and upload it to my KZbin channel? I would be very excited since the footage and the slow motion video is insane and for a motivational video it could be great. Whatever the answer, thank you for this wonderful video🙏🏾

[@balancedrunner]

Yes you can. Thank you so much for asking.

[@thewingitrunner]

Have you ever compared a 2:05 elite to a good club runner between 2:45 and 3 hours to see how different their running styles are? And even runners of old that were elite that ran quick times with an odd running style. Example Paula Radcliffe?

[@balancedrunner]

I've been analyzing running from of everyone from beginner to Olympian for over 20 years. That includes lots of club runners. I know what differences running form variations make. But I never argue that it's the only factor. Great form that's a good fit for the race and conditions on the day is a huge asset, and one any runner would want. But it's only one factor, and a runner with that can still be beaten by someone who's fitter, has a better kick, fueled better, has a better mental game or race strategy, etc. Hence Paula Radcliffe, Sammy Wanjiru, and others.

[@RobertShaw-l9m]

Yes I would say his age made the difference.

[@mopoffool]

I love and always watch your videos, but I don't understand what you're saying about Bekele this time. His back was tightening up and it affected how he carried his chest and head. You seem to be saying that the way he carried his chest and head caused his back to tighten up, but isn't that putting the cart before the horse?

[@balancedrunner]

Hope you saw my answer above.

[@mopoffool]

Yes, thank you!

[@_bemore]

After 20 miles all you see is heart, there's nothing technical going on. It's got nothing to do with gait. Those that attended to balance got left behind "Manyao was able to correct for issues that would normally slow a runner down". That's all you need to know. Don't let anybody tell you what's normal. There's always another way

[@balancedrunner]

Well, the funny thing is that we can see these two runners run differently from each other at mile 21, so it's tough to make the argument that there's nothing technical going on. Your technique doesn't just exist when you're thinking about it, it also exists the rest of the time. Mile 21 is a great place to analyze form, because the runners no longer have the energy to correct for or cover up how they really run. It all shows clearly.

[@AllmightUL]

I believe Bekele could have been better if he improve his PSOAS and core muscle strength. So that he could achieve a less "curve" back to relieve his back issue. I believe he did not run like these in the beginning. It was a sign of fatigue.

[@balancedrunner]

I agree that it's probably his psoas that's the issue. More core muscle strength, however, would be the wrong choice. As long as the psoas functions well through the full range of motion, the core works well. Bekele does not have a weak core.

[@Amtcboy]

Bekele is shorter, giving his almost 100%, thus his form. Munyao knows he can outrun outsprint Bekele, that’s why he’s pulling back, thus his form.

[@balancedrunner]

Nope. These runners always have this basic form--very different from each other.

[@yeahhhhh9209]

He beat king Kenenisa because is 14 years younger.. not because of Bekele's running form which has always been amazing! A high leg recovery is his signature and he won everything , and broke so many records.. including the world marathon master(in London!)...come on with all due respect... I cannot agree with your analysis...

[@UprightCitizen-we5ce]

This has to be the worst analysis I have ever seen. Bekele runsy like that. The only problem was his lower back pain of which he said he decided not to increase the pace.

[@stayontrack]

Too many factors go into all of this to make any real conclusions.

[@balancedrunner]

Agree. In this video I'm just analyzing one factor. I can't address the questions of training, fitness, nutrition, psychology, strategy... But I can address form, and from 20+ years of working with runners I know what differences in form make differences in performance.

[@fabrice8940]

You’re discussing the great runner in human history..ant criticism of form is pointless

[@yatimzainal978]

You comparing Bekele and Alexander…🤔 Bekele age over 40 and Alexander only 27 years old …. Come on… ! Bekele is better than the one you mentioned.

[@balancedrunner]

Well, they are racing each other.

[@Amtcboy]

Age. Age. Age. Height height height.

[@balancedrunner]

Perhaps, then, we could just skip the race and award medals to the youngest and tallest runners.

[@balancedrunner]

But seriously, the height question is not at all straightforward so I'm surprised you're so confident it's a reason. Here's a pretty good overview: www.runnersworld.com/training/a20855200/is-height-really-a-disadvantage-in-marathons/

[@Amtcboy]

@@balancedrunner “We could just skip…..” Did I say that? Age and height will help, and definitely a factor. Tell me it isn’t. Don’t be a crybaby.

[@UprightCitizen-we5ce]

This has to be the worst analysis I have ever seen. Bekele runs like that. The only problem was his lower back pain of which he said he decided not to increase the pace.

[@balancedrunner]

Yes, Bekele runs like that. And Munyao runs differently. That's what the analysis is about. Also, if you look at past footage of Bekele, he doesn't twist so much to the left and so little to the right. This is probably involved in his back pain.

[@UprightCitizen-we5ce]

@@balancedrunner he does please check out his 2019 berlin marathon clip.

[@UprightCitizen-we5ce]

@@balancedrunner please go check out his Berlin 2019 marathon and the bupa great north half marathon when he was out kicking farah

[@balancedrunner]

I have. www.balancedrunner.com/berlin-marathon-2019-bekele-legese-bekere-dibaba/. www.balancedrunner.com/running-form-comparison-between-bekele-gebrselassie-and-farah-in-the-2013-great-north-run/. Also London 2018, Berlin 2017, Berlin 2016, and Paris 2014. You'll find those here: www.balancedrunner.com/?s=bekele

[@UprightCitizen-we5ce]

@balancedrunner then did you come to the conclusion that he twisted more to the left last Sunday than in all his previous runs?