Run more efficiently - run like a soda can!

It can be difficult to tell if a runner is leaning too far forward or if the hip is too far back. Because even though it may look similar, there is a big difference. If the hip is a little too far back, you will run less energy efficiently from the first step and it will also be even worse when you start to get tired. However, many runners often fail to follow the instruction: "Move the hip forward". Here's how it works and what to think instead.
With a good body position from the start, it is easier to maintain a good posture even when you get really tired. It's a bit like standing on an empty soda can, it can hold your weight. But if there are one or two dents in the can, it will collapse much more easily.
More videos on body lean when running:
Leaning from the feet when running is BS: • Leaning from the feet ...
How leaning can affect contact time: • How leaning can affect...
The leaning does NOT control the pace: • The leaning does NOT c...
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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.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"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
"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: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se

[@Pep_Pamies]

You are a master educational communicator. Really. Well. Done.

[@brandanladikos6406]

This is incredible. I'm like a newborn baby to running. This explains so many of my flaws when running, including why I was feeling lower back pain.

[@kathrynflannery2889]

Love the analogy. Hope it works for overweight, large-chested middle-aged mummas like me just starting out in running. 😆😆

[@mikevaldez7684]

Fredrick Zillen is ripped! 🙋🙏

[@mikevaldez7684]

kzbin.info/www/bejne/e4WynIqddraisNksi=4sAT9W8_b217Qnna

[@GrassFedKao]

I like to think of it as having your spine being aligned by a ruler or taut string as well as having the lean come from your ankles not your hips

[@Ruben.Pueyo.Bernini]

simply... THANKS FREDRIK!!!

[@LefthandedBandit28]

Comedy once you’re done bring a master teacher

[@slowfranklin3094]

Hillarious! Thanks!

[@2MelMo]

Allways great videos. thank You

[@fxasesor]

You are the Best!

[@PoetWithPace]

As always Fredrik, you are on the money! Thank you for sharing your knowledge with us 🏆

[@jamesb.walker9177]

it is very entertaining.. you are an artist!

[@ggardner5784]

This channel makes me want to get back into coaching.

[@elad_sefarad]

I liked the sound effects 😂😂

[@markpoppe8681]

I stumbled across this vudeo and it's perfectly timed me me, as I'm about to start running again after a 20 year hiatus.

[@wendyberdan7830]

This is so good! My husband tells me I lean too forward when I run so I’m going to try to straighten myself out like a sofa can. 😂

[@satio1331]

Thanks , so funny 😂

[@Hobbyjoggarn]

Nu blev jag törstig…😊 Bra video btw, keep it up!👌

[@StraszyFyFy]

omg, best shoes

[@piotrrostow]

Nice analogy to Africa

Nice video, again! It can be difficult to distinguish between cause and effect. I think it is important to actually find the cause. IMO, a common source of a bad effect, as is clearly shown in the video, is the advice to lean forward. That commonly leads to pushing the hip too far back to compensate for balance. The cause I find best, is to lean forward in the hip, and up. But no further than you can still maintain your balance when standing still. This should move your weight towards the ball of the feets.

[@honza1859]

I really appretiate the comment "it can be difficult to distinguish between cause and effect", it is the key point of many misunderstandings or even bad advices...

[@eliduran4182]

well...well...well... It looks like I'm a dented soda can in the running department :( when I see my running pics I look like I'm sitting. Thanks so much for your videos.

[@Carlos72797]

Typical (12 oz or 33cl) empty soda cans will support about 180#/82kg.

[@PaulWilliams-dl4fn]

As a runner who has perfected this running style, how do I fix it? Is this covered in the training course?

[@matsolofsson7442]

Of course it is!

[@peposo7]

can running in place help you be aware of how vertical/straight you are?

[@kelvinshie3057]

how to buy your course?

[@ebayer1980]

Your video is great, but You don't mention if this only applies to people with good posture or is possible to less perfect humans. I have kyphosis and can't achieve forward lean without injury

[@Harrythehun]

You are the exception to the rule!

[@HS99876]

👍👍👍

[@honza1859]

Hi, for me it is importatnt to be relativelly firm but relaxed. It is common for many physical activites and even eg when playing musical instruments.... And very good practice here is to run very fast but not too long (this drill is called "strides") - during this run you definititely have to stay quite firm and not to have hips backs - with such a poor style it is impossible to run fast. In my opinion such a bad style is caused by being too passive - trying to save as much energy as possible (but on the bad place), trying not to waste energy by having body in the straigth line but trying to shuffle (almost creaping) near the ground. Or maybe it is the sideeffect of the fact that people run more than their abilities are (at given time) - and then their technique collapses.... and later after many repeats they use this collaped technique as thair natural style of running...

[@grgr6720]

Moral of the story: To become a better runner stop drinking soda.

[@stormense]

Bubbels givs you fart (fart = speed in Swedish).

[@rahulswami1]

😂

[@X-KR4-V0-7A]

Jim Walmsley disagrees with this. 😅

[@itzzitzz]

Got it, no dents 😂

[@g33zer]

i wouldnt tell him to move hips forward i would tell him to extend hips in each stride, if you look at the pictures at the end of the video all those runners have fully extended ankles knees and hips once they push off from the ground

[@LeeYang07133]

So.... How to fix dents in my soda can? .. 😊

[@krakhour2]

Sounds like a golf lesson. Seen some awful faster runners with poor form.

[@mateusz3162]

You write about yourself as you are mediocre runner but I bet you are definitely much better even than average running youtuber lol and just comparing yourself to world class level athletes

[@dcdno_one2393]

Haha. You can get pictures for your social media. So true. 😂

[@PoetWithPace]

Probably the only reason for some serious runners? 🤔