No, you probably don't have better technique when running fast

[@keithedwards9498]

Signed up for your on line course. In one week my terrible running balance has become 52/48 and my threshold heart rate is decreasing on tempo runs. And this is after many years of running as I am a senior runner. Fantastic! Thanks

[@xuchenglin6256]

This is more like the "catch" phase in swimming. In this phase you put yourself in a better position only to exert the main force later. I find the over-step in running is similar to this. Though the "better running technique when running fast" thing, I'd like to mention there's a fundamental difference between jogging and running. A fast guy runs 4:30/km for easy days and 3:30/km or even faster when do intervals, his/her efficiency may not change much, because his/her fast running is just a bigger stronger version of his/her "slow" running. While at the same time a beginner "runner" who runs 6:00/km or even 6:30/km when doing base runs, while his intervals or fast runs are 5:00/km or 4:45/km, there could be a really big change of form in there. Just try yourself. Technically 6:00/km is just a slower version of 4:30/km but in reality you just can't use the same 4:30/km form while scaled down a little. I have progressed from there my point of form change is around 5:00/km. Just two different motion.

[@PoetWithPace]

Superb as always Fredrik! 🏆

[@GrooveyBobby]

Gday from Melbourne - subscribed ❤

[@Averagebum21]

Higher tempo reduces overstride, etc, but it increases oxygen demands and heart rate exponentially. A larger stride length may be supposedly less efficient, but it’s far more economical.

[@ajsnyders8785]

This is exactly what I was thinking about!

[@garyc6858]

Great presentation! Would you share contact time vs pace chart and a range of what is considered efficient range? Training run @6:25 per mile pace 5k 225ms contact time but is 225ms efficient?

[@OZSA87]

I'm 36, my optimal "easy"/zone2 pace is at 145HR, if I want to keep that HR, my pace is about 7min/km, that is very slow and I cannot make my cadence stay high, it's about 173-175, if I increase pace to 6:30/km, cadence goes to 180 but HR goes to 154 (so it's out of zone2). Also when doing 7min/km I feel like I'm forced to shuffle my feet. It feels much better when going 5:30min/km but HR goes above 170.

[@paulnorman8274]

173-175 cadence is hardly low at 7min/km.

[@luimulder3768]

I'm in the same boat trying to improve my base pace. Something we cannot control is our height and weight so it's gotta be our technique. I'm trying to dip my hips as I run. It's working for me

[@arvee2658]

I have a request as well. Would you be so kind to shine your light about torque of the hips in the 'horizontal' plane? Most gait analysis is expressed as a two dimensional movement. What is or should be the influence of hip movement on the spine, knees and feet? What is the relation to different speeds or body types.

[@DroggelB]

Frederik, do you offer also direct coaching? 😁 Did not found that on your website…

[@honza1859]

Let's generalize it - everyone has some pace in which he/she is most efficient (but most efficient doesn't mean fastest...). It can depend on many factors - biggest factor in my opinion is the pace he/she runs most often. But let's say that peole run all paces equally often then my opinion is that most effective pace will be something around his/her half-maraton race pace - not so fast and not so slow... This pace can be described as "fastest comfortable pace". This of course depends on the fatigue, so I mean that pace on the first phases of the race... Another thing to say - when running in slow pace some people (at at least me :-)) sometimes tend to be quite lazy and not so concentrated on the technique so maybe this is another factor that means that in slow paces people think they are not so efficient (and if they run quite lazy it can be true).

[@felixkjonsberg6493]

Can you make a video about breathing techniques while running?

[@mudgatebronn4438]

Great video as always, but why don't you know your own name? Your name is Fredrik Zillén, not Fredrick Zillen with an english pronunciation. Why must swedes always english-ify" their names? A spanish guy called Miguel wouldn't say "Hi my name is Michael"

[@dcdno_one2393]

I’m less efficient at higher paces these days as evidenced by a slightly lower VO2max estimate (which is just a proxy for running economy).