Push off with glute max can make you less efficient and cause lower back pain when running

Do you use the glute max when you run? Of course you do. Quite a lot actually. So if you thought when you read the title of this video that I was saying that you do NOT use the gluteus maximus, you are wrong. Because of course you do.
But over the years I've noticed that many runners don't understand when and how to use the body's largest muscle which means that they can start running in a way that provides LESS efficiency and can cause various types of pain, especially in the lower back.
In this video, you'll learn how to avoid falling into that trap.
And don't miss "WORDS OF WISDOM FOR RUNNERS" which comes last in this video!
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Fredrik Zillén is an running technique specialist that 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 also produced an updated and improved version in English. You can find it here: www.fredrikzil...
You find the Swedish version at: www.fredrikzil...
"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
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!
Andrew
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzilleno...
The course in English: fredrikzilleno...
The course in Swedish: www.fredrikzil...

[@msrp]

How you still not have 1M subscribers remains a great mistery… Great video!

[@karolina.321]

I really appreciate your videos. I dont know how everyone isnt jumping on the incredible information you put out. Thank you for doing so!

[@samyarabi9033]

we are slowly finding about him dont worry. this guy will be so popular in few years

[@TheCuratorIsHere]

Another great nugget of advice

[@Number-id8ld]

Thinking most advice comes down to - don't try to do anything specific when running. Just run more and run faster and things should naturally improve.

[@aliasgharkhoyee9501]

Run longer and slower 90% of the time. Speed comes naturally, and rare threshold / interval / hill sessions can help. Trying to go faster on a regular basis causes injuries and makes running miserable, and should be limited to about 10% of your running.

[@mikevaldez7684]

​@@aliasgharkhoyee9501A perfect philosophy for running slower. Roger Bannister would never have broken 4 minutes like that. He ran intervals 5 days a week in his peaking phase.💈🙏

[@christoph_wattever]

​@@aliasgharkhoyee9501if you run 200km per week, maybe. If you're an amateur running 40k per week avg you're better not in a hurry to improve your running with 90% easy..

[@piotrrostow]

​@@aliasgharkhoyee9501 you missed the point of the above comment... It's only when you run fast your efficiency is at its best 😊

[@umrengnr]

I just completed your online course, and wanted to say how great it was. As a young man I had great cardio and always felt I should have run faster than I did which was ~7:00 min/mi. Now as a middle aged man who hasn't seriously run in a decade I wanted to know what I was doing wrong. Well it turns out I received some bad advice to "run with your arms low to conserve energy" and "strike with your heel and roll through". I was also a very stiff runner, and your audio lessons really helped me loosen up. Excited to see if I can beat PRs that I set in my 20s as a 40 year old. Thanks.

[@peakperformancelongevity]

I am almost done with the course. Very good!

[@mikevaldez7684]

In high school with very little training, I thought my 5:30 mile sucked & left running for weight lifting. Now in my 60s I've returned & I think my 7:30 mile sucks😅

[@MrLimitlessME]

superb information and presentation

[@rjhammo5586]

Great vids and information, thanks for prompting me to review my technique

[@yeezhu4176]

I think that "to stop the leg from moving further forward" is a mistake. Because the glute's functhion is to accelerate the other leg moving forward. Isn't it ?

[@paulnorman8274]

For your rear leg to become your front leg for the next step, it has to move faster than your body, overtaking it. But: By the time you put the foot of what is then the new front leg down, this new front leg/foot has to have all it's forward motion completely stopped. Otherwise, you'll be sliding over the still ground. This deceleration takes muscle power. Glutes/hams, even spinal erectors and calves. The other leg is also being accelerated. Again, from a complete stop otherwise you'd be sliding, to faster than your body. This acceleration also takes muscle power. Hip flexors, quads, core muscles....

[@maccollo]

So the body acts more or less like a bouncing spring with the highest force coinciding with the point of highest compression. Neat

[@stuartrobinson1593]

Fredrik! Hero!

[@prc1064]

Great! Does this translate in any way in mountain running? I feel like I use my quads, do the glutes have something in particular to do, going up or downhill?

[@tillsen]

Interesting! Can you please cite the studies in the description so we can read where you quote from?

[@LouieCisfast]

I'm watching this right before a 1600m race. I've had some races in the past that were ruined by really bad back pain in the middle/end parts of the race. Hoping that I won't have any back issues today, thank you so much for explaining!

[@blackrhino44]

Did you win?

[@sunnygee3712]

Great insights. Thanks

[@Itz_Jack57]

The best 😊

[@adamfeerst2575]

How is this different when running up hills?

[@acasualviewer5861]

so just relax and run naturally .. don't try to force stances.. rather try to run relaxed.

[@paulnorman8274]

If anything, keep an eye on ground contact time. Not everyone has a consistently accurate intuitive feel for how shorter vs longer ground contact feels.

[@peakperformancelongevity]

Get the course guys. 100% worth it.

[@lismore8506]

completely agree , did the course .. excellent.

[@Mrieder79215]

Fantastic information. I find your videos very useful and informative. Do you think that the majority of the power stroke for forward propulsion actually happens in midstance to late midstance and the heel-off phase is actually more of a follow through?

[@mikevaldez7684]

Pay for the course dude. No freebies here. Pay for the course. Do it now😢

[@Mrieder79215]

@@mikevaldez7684 There's a course??? Take my money now!

[@radomirsretenovic8492]

I do not control my glutes. I just feel them. And they make active frame with hamstring and calves at the same moment.

[@elberthiggins6667]

No complaints about the video but it would have been better with more video of people running this way. I've never seen anyone run like you demonstrated at 6:00

[@mikevaldez7684]

Get some glasses so you can see! 😁💈

[@mikevaldez7684]

Get some glasses so you can see! 😁💈

[@honza1859]

Hi, nice video. So natural question comes - what are the muscles that work the most at the time just before (or at) the time when foot is leaving the ground? Maybe no muscles work very hard (at their peaks) at that time.... (?)

[@Lennybird91]

This is what I expected the final segment of this video to conclude with but was disappointed lol. I am wondering the same. Great explanation of what NOT to do as I was just resting this glute strategy this past week (with poor results).

[@mikevaldez7684]

​@@Lennybird91Interesting, so you're obsessing on what's not important. Focus on the topic Mervyn. 💈😁

[@mikevaldez7684]

​@@Lennybird91Funny how you're interested in something irrelevant to the clip, so that's why you're "disappointed"? Weird💈

[@Lennybird91]

@@mikevaldez7684 Whoa, calm down there, Mike! Are you okay there? I didn't say YOU had to be disappointed! 🤣Perhaps you should learn a thing or two about discrete logic; for identifying a singular NOT does not necessarily point to what one SHOULD do - which is ostensibly the more important aspect to identify.

[@mikevaldez7684]

@@Lennybird91 Try again, Dodo. You total StressMeyer😁💈

[@nicksmith-chandler458]

It’s not a push off it’s a hold for a vault forward

[@luimulder3768]

I don't feel my glute max contract in the take off phase so i guess that's good. But what i do feel instead are pairs of muscles in the pelvic floor region, two in the front and two in the back of the femur acting somewhat like puppet strings. The feeling is very tangible and I can tell they are working to very slightly internally rotate the femur while also pushing/pulling back that femur. Is this at all right?

[@luimulder3768]

Clarification: The pair attached to the front of the femur are slightly pushing and the pair attached to the back are pulling with slight rotation. I feel like I could run all day just working these little muscles.

[@joakimlandhage5611]

Maybe you are referring to the psoas muscle? I remember after my first marathon I was really soar in a place i’d never felt soar before and turns out it was the psoas. Every time you lift your knee you are engaging that muscle :)

[@mikevaldez7684]

​@@luimulder3768Whatever dude. You're a StressMeyer😁💈

[@luimulder3768]

@@mikevaldez7684 what the heck is a StressMeyer? You're not in Europe, are you?

[@mikevaldez7684]

@@luimulder3768Bloke , What country, what city are you in?

[@CSRunner7]

Do you think the key would be to focus on an earlier push off so optimise use of the glute and possibly reduce ground contact time as well?

[@cpersable]

well, if you consider running to be a bouncing motion instead of an pushing motion (as fredrik often do), you cannot really choose the time and place for the "push off", it always happens where it needs to happen, or else you will fall

[@mikevaldez7684]

​@@cpersableFinally someone with a brain😅💈

[@JRJapaneserunnerinUK]

I am wondering that have you talked about Fatmax ???

[@mikevaldez7684]

Is that supposed to be English? 💈😁

[@Acenis]

Why do you wear shoes that don't allow your foot biomechanics to work correctly?

[@thenayancat8802]

Barefoot evangelist?

[@Acenis]

@@thenayancat8802 brainwashed by nike commercials?

[@aliasgharkhoyee9501]

What is 'correct' in this context?

[@thenayancat8802]

@@Acenis Don't own a TV bruv, don't recall the last time I saw a shoe ad

[@Acenis]

@@aliasgharkhoyee9501 Whole foot is stiff in a shoe like this. It doesn't pronate, spread toes, doesn't use arch for compression etc etc

[@wilsonortiz1221]

Unfollow bye