Running Analysis: 5K Under 14 min (Paul Chelimo)

[@nikhilrane73]

The author of this channel is expert talented great my perspective . Appreciate the efforts taken

[@JPGloria]

Wow, thanks for the compliment! It really means a lot! I'm also super grateful you enjoy the videos!

[@JPGloria]

Also, pinned because that was a really nice compliment!

[@PoetWithPace]

always appreciate a great review!

[@thepsychologist8159]

One thing that doesn't seem to be spoken about a lot however, is the extension of the arm swing to the chest and how this assists in increasing speed (and even efficiency). For example, if the arms swing is low (i.e. stomach height), this translates to an entirely different stride to when the arms swing higher. With the elite athletes (especially the men), the arms swing high up to the chest and this assists the overall dynamics of the stride. I went from a mid-torso arm swing to an arm swing up to the chest, and along with a few other necessary adjustments, this increased my stride length and, it increased my speed. Just curious why there's not a lot of commentary on this small but significant factor.

[@user-zd1zl2bg2g]

I love this analysis, you’re one of the only youtubers to actually give evidence and not just ramble for watch time, defo subscribing

[@JPGloria]

Thank you! I really appreciate that! I've been told that hitting 10 min mark is ideal...but I just make the video as long as it should be

[@user-zd1zl2bg2g]

Well you’ve done a great job so far... :)

[@m4r_art]

Motion and the choices you make is highly based on mental comfort. If you feel good in a certain form then it is likely that your motion is optimized by that way of running. Once you get the proper feel for things you like you will get mental stimulation it is a key parameter. It's not all physics the mental component is key in the result. If your mental is satisfied by certain capacities there is a strong chance it will get the physics excited and stimulated so that you can have greater efficiency at certain angles of motion that do not make sense often. That is where you get the odd motion that sometimes uncomprehensively the best of them have it. And I point them, meaning not anyone I know, but those greats like Mo Farah or the runner analyzed in this video.

[@Vivungisport]

You are making great running analysis. And your voice makes this subject interesting to watch.

[@JPGloria]

Thank you!

[@roserunner6961]

do one of bernard lagat. He's interesting because he's been able to stay injury free and running at a high level for so long. He made it to the 2016 olympics in the 5000m as a 41 year old which is unheard of and I'm curious if his form is what makes him able to run fast and stay injury free.

[@JPGloria]

Ooo, great idea! I'll definitely look into him! Thank you!

[@hannesmorgenroth7149]

I wish there was a site for analyses of regular normal guy runners, where you could send your footage and get some advice to improve your style...

[@JPGloria]

Actually, I tend to post regular runners on my Instagram! But I'm actually working on that at the moment!

[@thepsychologist8159]

One thing that doesn't seem to be spoken about a lot however, is the extension of the arm swing to the chest and how this assists in increasing speed (and even efficiency). For example, if the arms swing is low (i.e. stomach height), this translates to an entirely different stride to when the arms swing higher. With the elite athletes (especially the men), the arms swing high up to the chest and this assists the overall dynamics of the stride. I went from a mid-torso arm swing to an arm swing up to the chest, and along with a few other necessary adjustments, this increased my stride length and, it increased my speed. Just curious why there's not a lot of commentary on this small but significant factor.

[@WarSawPL]

Paul's Pace: 21 km/h Now me: trying to get a pace > 20 km/h on my MTB bike :(

[@wildantea]

Jacek Szadkowski lol

[@raymondfoo9045]

Man, this content is simply amazing.

[@AlexandraKopelovich]

I love your videos! Thank you so much for putting the effort into this quality work!

[@trekmeister]

Interesting analysis.I think it’s good to see examples of good form like this. However, I think it’s difficult to simply try to replicate what an athlete of this level does based on observation. What you are really seeing is the finished product of years of focused training sessions - long runs, hill sprints, long hill reps, track reps, pyramid drills, strength training in gym, threshold , tempo runs, progression runs, good diet, lots and lots of mileage - easy runs every day, a life based around running basically.

[@manolodj2995]

Cristal clear, great video. Congrats!

[@JPGloria]

Thank you!

[@zkennedy5671]

this dude run 5k in 14 minutes DAMN! All I got was 2,760 in 12 minutes. He is beast

[@sneakerslab2771]

If you did 2760km in 12mins then that is pretty impressive

[@zkennedy5671]

@@sneakerslab2771 Damn, 2 years, a couple of months back (2 months I guess), I did 3,400 meters in 12 minutes, but Im not running anymore (got tired of it I guess), and I pretty sure I can run 2800 meters in 12 minutes. Nuts right?

[@ericmaldonado-avendano705]

This runner is really cool to watch. Nice video.

[@JPGloria]

Thank you! Im really happy you enjoy it!

[@tjk2943]

You need to analyse Mario Mola‘s running. He‘s a triathlete and also runs 5k under 14:00 in triathlon...

[@robertluong220]

Interesting suggestion to increase cadence by 5% to decrease vertical oscillation at 3:35.

[@JPGloria]

Yeah, thank you! It's just a suggestion, but if it does actually help him improve even more...that would be absolutely amazing

[@rfurlong100]

The best analysis I have ever read. Congratulations and thank you very much!!!

[@ochy_app]

Hi, what program do you use to create the "blue line" on the athlete body during your analysis ? Thank

[@elitejrunner6580]

Great elbow and shoulder motion. Nice V shape from the side view!

[@stevocanuck]

how do they run with a dorsiflexion of a 20 degree angle?

[@MrAnperm]

Nice, concise analysis.

[@anthonytuun8229]

I would like to have my running form analysis! How can I get it on your podcast?

[@atahualpaarias1840]

What app do you use to analyze the vids??

[@professionalfacepuncher8361]

I'm fan of this guy from when he analyzed Usain Bolt's knee twisting technique from starting blocks... even Michael Johnson missed that best running analysis channel on KZbin

[@MrDawgy12]

Came because of the analysis. Ended up just wanting to watch him run without the pauses in between. Great video tho. XD

[@biplabgogoi1929]

Same

[@brandonwatters6655]

Great video. I've been working a lot on my midfoot landing, but always had questions on what's happening posteriorly with the legs (i.e. hip extension). One thing I notice is the knee flexion as he brings the leg from behind after toe off. His heel nearly hits his butt. I tend to not have that aggressive of knee flexion. Is this a key component for speed or a personal preference?

[@khaldonevans4295]

Great analysis. I am wondering how you do to create the lines on the video that moves with the runner. Do you have a specialised software that does that?

[@YorosumaGyokku]

My coach boutta be impressed when he makes us run for 5 minutes again.

[@ankurrawat8658]

This side view is the best i found on youtube.

[@paolomanzo2007]

Very well done video!

[@JPGloria]

Thank you so much!! I really appreciate it!

[@rebeccaquiros6741]

Hola!! La técnica de carrera cuesta mucho modificarla?? Recomiendas algunos ejercicios específicos para mejorar la técnica?

[@BioDynamicIndustries]

great analysis!

[@JPGloria]

thank you so much!!!

[@MurrayHerts]

What I notice about good runners vs me is their heel almost kicks their bum, my running is much more shuffling and I dont think my feet leave the ground to nearly the same distance

[@africaart]

If someone is to run 2700 meters in 10 minutes, how many step rates per minute do you recommend (considering the time).

[@africaart]

In order not to land on my heels (as everyone advise not to), I think i have only 3.5 to 4 inches per step.

[@JoshNishitani]

That’s about 3:42 per kilometre which is a decent speed and there’s no way your steps will be a few inches like you say (this would mean you would be doing 2000 steps a minute) your stride is likely to be 1.5m+ which would be 180 steps/min

[@againstdrivingdrunk614]

One Insight is that a 5k is probably not the correct distance to analyze unless you are sure it is in the first half, because a 5k is brutal pushing yourself and stride is sure to deteriorate fast.

[@JPGloria]

Great point! I should have mentioned this was actually taking place in the first half of the race. And yeah, usually I talk about the pacing throughout the race to look for signs of deterioration, but i couldnt find specific splits for chelimo

[@jvogler_art4708]

I’m really tall but I’ve been slow my whole life. Also always been a terribly slow runner. I would like to learn to run faster. I’d be happy with a 6 min mile even. My fastest is an 8:30 :/ Watching pros run kinda makes me realize I’ve never run to my full potential. But also I have a deformity in my hips that really limits my speed as well.

[@SamStow]

May I ask what software you use to mark the joints and levers on the athlete? It's very good!

[@JPGloria]

I place the blue overlay manually into each frame using Adobe Animation!

[@SamStow]

@@JPGloria wow that's insane!

[@91002386]

Have you ever wrote some studies about running gate and /or analysis,? What are you using of base for the analysis? I would be really thankful if you could share some literature. Thanks and great trainings.

[@alexlakeland4738]

Brilliant video 👏

[@JPGloria]

Thank you so much!

[@winstonsmith2261]

Odd question: when your foot hits the ground and you push from the ground to lift you up, are your legs when behind you supposed to be in a 90 degree angle? I’ve seen videos of runners in a complete 90 degree angle and some where they just barely lift up their legs when they’re behind your body.

[@JPGloria]

Ahh, the heel lift as the leg swings forward varies based on speed. Don't focus on that specific part as that will actually slow you down. As you run faster, the knee bend (causing that lift of the legs) usually happens naturally

[@sheldoncooper8199]

EVERY Long distance Runner lands on the Mid Foot.

[@attilahegyaljai4451]

HI! It is possible to share you, your video maker name, or app, what you use during the analysis? THX

[@theheronknowsprimewater1035]

Thank you for not pretending that he's landing under his centre of mass.

[@DrMojoho]

Does anybody know how the body joints where tracked? Program suggestions? Thanks.

[@Rajeshwar1701]

Great information

[@tonyquinn22]

Instead of increasing the cadence to 5 %, I recommend increasing the cadence to 7.8%. I have tried this and it works.

[@JPGloria]

its usually 5-10%, but im happy that works for you!

[@krane15]

The video was great. A very scientific analysis. Just use a higher frame rate next time so you can freeze the action.

[@cboozb]

I think you've got it backward. What is important does not "start" with foot landing. It's what's happening "higher" up that matters - and results in a certain foot landing.

[@JPGloria]

Oh I agree with that! What happens at the proximal muscles matter the most!

[@danissS2465]

Would be great if you take a closer look at the power generation analysis

[@JPGloria]

I wish! But there is not enough data during these kinds of races to pull that off. I'd need to measure actual force, which is not possible without a force plate underneath the track

[@jaiden_knudson7898]

I'm doing cross country and this helps alot

[@PoetWithPace]

I think you need to help me and review my running form :-)

[@JPGloria]

I do do that! send me a message on my instagram!

[@PoetWithPace]

@@JPGloria thank you for kind offer

[@pezdacandyboi]

Could stride frequency be too fast and be less efficient? I'm normally at 200 steps per minute

[@JPGloria]

Its possible, but it depends on the individual and their conditioning!

[@livegreatalways]

Increasing cadence is the only way to get faster if we are not as tall. So you really can't lower it if you want to run quicker but not as tall.

[@pezdacandyboi]

@@livegreatalways what about increasing the length of the step? And then reducing cadence?

[@livegreatalways]

@@pezdacandyboi We can, but limited as overstriding is very bad. Try some hip flexor stretching to increase motions and swing the hands backward passing the waistline, we want to increase the stride backwards, not in front. And higher kicks behind. You can see the Kenyans doing the same here. Goodluck.

[@micahkkipruto5336]

I make long steps and my legs 🦵 hit my wrist and bend a lot .Thanks I have a lot of things to change and see the outcome

[@Galdring]

What is the point in lifting your heel nearly all the way up to your glutes? I'm also surprised by how much he bounces.

[@Ciandevlin]

It's a by product of the speed he's running at, the faster you goe the higher the heel must raise. Elastic energy also causes it to raise

[@Galdring]

@@Ciandevlin But his go higher than most pro runners'?

[@sanjaimathan998]

Sir how much weight want in running

[@yatim10k85]

How to edit like that ?😢

[@eighty_eight]

Dope vid! Are you a real doctor?

[@JPGloria]

Yeah, I have my doctorate in physical therapy

[@Tompsf1]

Nice video!

[@JPGloria]

Thank you so much!!!!

[@ericstrabel]

The foot landing is merely the beginning of the ground contact that ends 20º behind. The majority of the force and work is transferred through the forefoot.

[@ericstrabel]

Instead of the boundaries of the ground contact, it would be interesting to see the shape and center of the work curve in relation to the center of mass.

[@JPGloria]

@@ericstrabel I wish I could see the force...unfortunately, they do not put force plates in the track. It would definitely be cool to actually measure the force relative to how close the foot landing is to center of mass

[@srilatha4734]

Tirunesh Dibaba can u pls make analysis running form.how we can learn like her and drills and workout plans.pls jp

[@JPGloria]

I'll look for footage!

[@amirwells1165]

i ran cross country and got first 4 out of the five times i ran with the fastest time of 5:33

[@DrReddit]

for a 5k?

[@kellyrodgers9326]

I can watch the elites run all day

[@jumapesa]

Noticed both legs off the ground.

[@nabilaomar8937]

Thank you for the efforts you made. You were talking too fast for me. I wish if you were little pit slow. Excellent job after all.

[@AshBash440]

If you go to the in video settings you can change the playback speed and slow it down.

[@JPGloria]

Sorry, I end up talking really fast as I get pretty excited as I go through the video, but I'll try to slow down a bit more! Thanks for the feedback!

[@Mickimoss]

Damn my best 1.1k is already 8 minutes 10s and heartrate was around 164 max. And I only ever did that once. My average is inbetween 9-10.

[@josegperezm4749]

Just wonderful, I have been researching "correct track running form" for a while now, and I think this has helped. Ever heard of - Hiymelia Ziyddison Scheme - (do a google search ) ? Ive heard some decent things about it and my cousin got great results with it.

[@vvasuv7918]

Workout details tell

[@deepakkumarwatti4293]

give me subtitles in hindi please

[@Tizzledk]

I need you to done one of me!!! Not to post though that would be embarrassing :)

[@alohalani9743]

interesting

[@niveyoga3242]

I have a 5k run on Saturday and haven't run in a year 😂😂😂😂

[@puisun9020]

👍🏻👍🏻👍🏻👍🏻👍🏻

[@alimansari4508]

Sir please aapka no melega kya

[@safar8352]

Mubarak ho tumne hindi comment dhund Liya😂

[@kalpajyotiboruah8489]

Aur mmh Like thok diaa tumhara comment meh

[@felipe3966]

Sorry man, but i just stopped your video at 1.55, there's no way that he covers 2.14 meters per step, if you have a look in good bibliography you'll find that not even a miller goes much further than 1.80 and i'm talking about strong, fast and tall guys.

[@JPGloria]

Sorry man, but you might be thinking of relative step length or something. Even elite runners in a 10k race have can have around a 1.7-1.9 m for step length. You can check the biomechanics studies from the IAAF

[@PeterGeras]

How about we just do the math? 13m47s run at 180 steps/min = 2481 steps 5km / 2481 steps = 2.02m/step So well within the range that we're looking for. Now if we use a race where he's going particularly faster and is still keeping his cadence relatively low, that would quite easily put his step length at 2.14m.

[@Salvag3dHalos]

Don't quote research and then not link it.

[@stluciestrength]

Great channel! Just subscribed. Great videos & detailed analysis. Maybe you could review my running form , even though I'm a mere mortal?! Thanks again.

[@JPGloria]

sure! dm me on my instagram!

[@markivanov2593]

Conclusion: steps faraway from center of mass (wrong) - but run under 14 easily. What does at mean?- there is no absolute correct running technique...I saw 1000 of videos of elite runners, some of them run such terrible and wrong by stupid theory, but f@cking fast...

[@adambankoff8525]

since when is a 5k long distance?

[@JPGloria]

Thats the category a 5k race is in

[@sheldoncooper8199]

The Guy looks like he has below 7 % bodyfat that also helps him Run that fast

[@abhishekjaiswal734]

Please upload with hindi conversation