Coach Sandi (co-founder and co-creator of all our Sage Running business and training plans) has a video and channel here: kzbin.info/www/bejne/fqrcpIiFj7-epK8
@Vo2maxProductions5 жыл бұрын
Another Cue on this is more just to "lift your feet up"....like be quick off the ground. Don't shuffle your feet too much. Imagine the heel is going "up and back" on the backswing and then "up and over" (to form a circle) as your knee is swinging forward. Even at slower speeds/Easy days it is still better not to run totally "straight legged" and shuffle too low (although obviously you aren't going to be getting the heel that close to your butt as that would be inefficient).
@Spaminator30005 жыл бұрын
Do you guys call each other Coach Sage and Coach Sandi in real life? LIke, "Coach Sage, could you pick up some milk at the store?" "Hey Coach Sandi, how does dinner at 7 sound?" :)
@yeastpriest Жыл бұрын
I tried this today. Very cool. I was picturing a witch’s broomstick to amuse myself. Great memory device. Thanks. I’ll keep working on it. You guys are great.
@steveflor99422 жыл бұрын
Thanks for clearing up this important point: Get your lower leg parallell to the ground. THEN, lift the thigh maintaing the 90° knee bend.
@jasonjennings84655 жыл бұрын
Been working on this the past few days and my knees definetly feel the difference.
@ryang44925 жыл бұрын
Hi Sage and Sandi, you guys are great and have really helped me in my running since I found your videos a few months ago. For me (and hopefully others) it would be super helpful to see a video of what optimal cadence and stride look like at various paces - 9:00/mi; 8:30/mi; 8:00/mi down to 5:00/mi. I feel weird trying to hit 180 steps/min on my long runs, which I'm running around a minute slower than marathon pace. Thanks as always! Good luck with your OTQ training, Sage!
@girardip5 жыл бұрын
Hey! Sage already talked about this in other videos. I think his idea is that cadence should be 170+ if you are below 10min miles and 180+ if you are faster than 10min miles.
@xXAnthony619Xx5 жыл бұрын
Dude! I just had a major lightbulb moment when you spoke on leverages and kickback!
@aristodiga825 жыл бұрын
Almost all running form tips are for faster/moderate runs, while at the same time most training tips state that 80% of your training should be on slower/easy pace. Really hard to look for running form tips that is applicable for easy runs. Lifting my heels and knees too high usually also raise my heart rate to a certain level.
@HaseebKhan-nj8bf4 жыл бұрын
True to the bone, I experienced this ven I tried to implement these tips...another example is mid foot strike vs heel strike, 80% of people r heel strikers and ven u try to change it just causes shin splints and sore calfs
@Deadlyaztec273 жыл бұрын
It depends on what distance you want to race at. For 5k's I reccomend at least 6:50 pace for easy runs, if you are a beginner (only been running a couple of months). If you plan on longer distances, then I recommend around 7:10 or 7:15. What I will say is you should listen to your body. If you are always sore the day after your east run, then that's counterproductive. I reccomend slowing down the pace. If you feel like your easy runs are too easy, but upping the pace leaves you sore, then you must increase the distance you run, but keep the pace the same. Good luck
@ankushlal4073 жыл бұрын
@@Deadlyaztec27 your recommended pace is way too fast for a beginner. After more than 6 months of practice my fastest pace was 8.8 minutes per mile for a 5 mile run. And, I share the same experience with quite a few of my friends, who are relatively new to running.
@Deadlyaztec273 жыл бұрын
@@ankushlal407 I might be optimistic. I hot into running in sophomore year of high school, so we adapted very fast to the pace.
@coreyhaskins77682 жыл бұрын
Would be sick to sprint that fast
@RunningMan4ver5 жыл бұрын
So for the correct form, do we need to run fast to have that form? I feel that if the pace is slow it’s hard to maintain that form
@ScottMoyse5 жыл бұрын
I struggle with the same issue
@Voorneman4 жыл бұрын
I feel you
@MicroKosmus4 жыл бұрын
yes
@rahulbarca41122 жыл бұрын
Practice practice till it gets ingrained and become second nature to your running form.
@HuwJones5 жыл бұрын
I tried this today on my run and I definitely noticed it resulted in higher knee-raise on the front of the cycle. My times dropped too as my turnover increased. Going to try more of this but at a slower pace to see if I can get it ingrained.
@kevinbeach87432 жыл бұрын
@Huw how has it come along in getting it ingrained in 2 years?
@HuwJones2 жыл бұрын
@@kevinbeach8743 Ha...you've made me re-watch the video...I still think the tips in this one are absolutely fundamental. Improving the heal-kick brings huge dividends and speed. I can't say mine is good or any better than 2 years ago...but I'm trying. I'll have to do more of those exercises....slowing things down and focussing on form. Saying that, I set multiple new PR's on my 5k, 10k and half marathon last year so I'm doing something right!?!? Hope Sage and Sandi's tips are helping you too?
@kevinbeach87432 жыл бұрын
@@HuwJones awesome to hear you re-watched it and congrats on the PR's!
@ginathompson34085 жыл бұрын
Great video - thanks! I’ve had to learn this lesson the hard way. LOTS of roots on trails where I run. A “straight legged” stride leads to catching the toes on said roots and will land you on your face every time. Pain is an effective teacher, nuf said, lol.
@UbayLanas5 жыл бұрын
Thanks for your in-depth tip on the running form. I just started running on Summer 2019. This will help me to improve my running speed and I could perhaps eventually break my PB because of your tips. Cheers
@akaye64311 ай бұрын
I’m currently trying to improve this portion of my running form, but I gotta say it definitely challenged my heart rate for me because it requires strength and effort and concentration for me to lift my knee up (and I’m used to not doing it anyway), so hopefully my heart rate can catch up soon!!
@markivanov25934 жыл бұрын
Good. From my experience, I am flat footed guy, and before orthopedic insoles usage, my heel kick was almost zero like on video "Bad form", but as soon as I started to use insoles, they put my feet on toe side during running and my calves begun worked hard (of course too often overload due to weakness while being flat footed) and my heel kick automatically started be higher and higher!!! Also my cadence reduced and stride length increased!!! What I want to say: calves weakness is the reason of low heel kick, calves is the reason of short stride and high cadence with bad form running. For example: before insoles I ran pace 04:30min/km with avg cadence 185-188 and short stride, with insoles and stronger calves same pace I got cadence 175-177 with increased stride automatically!
@afifiromli59845 жыл бұрын
If my pace around 6:30/km, can i do that run technique? Or it only can apply to more faster pace?
@danielcommins12855 жыл бұрын
Advice I was always told was to pretend your ankle on the ground has a bar coming out the sides and your other leg has to step over the bar. I guess the broomstick is the same thing 😂
@raj653504 жыл бұрын
Always a pleasure to watch you both..........Thanx.
@SpartaSpartan1175 жыл бұрын
That's some Sage Advice!
@floydrturbo15 жыл бұрын
That was an excellent scientific explanation of why you should heel lift or heel kick. Especially since I've been dragging my leg most of my life. It will be somewhat difficult to change that habit. Will have to constatntly remind mysefl of proper form
@markivanov25934 жыл бұрын
Increase strength of calves, run toe side only, heel kick will be automatically high and high
@BlackOrdinance5 жыл бұрын
Who keeps disliking Sage's vids? Explain why you disagree so we can discuss...
@TheN0m1s5 жыл бұрын
Omg now i finally know WHY i should lift my legs higher ty so much great Video!! (Didnt like the fishlens for demonstation though :P)
@kargs5krun5 жыл бұрын
We (regular joes & jills...) needed this "back-in-the-day" when we were young(er)....for obvious reasons. Ergo: (to youngin's here) Don't let this Sage advice pass you by.....
@runningwithmarc5 жыл бұрын
I was expecting the nimbus to fly in also :D
@liamroche14733 жыл бұрын
To add a little observation about the physics, the energy needed to raise your lower leg through an angle is the same, regardless of speed (it's just dependent on how far the centre of mass moves vertically) but the energy saving you mention due to the moment of inertia being reduced (why moving the centre of mass of the lower leg nearer the axis of rotation is relevant) is proportional to the angular speed squared. This explains why the optimum style changes quite a lot with speed. With more detailed information about the biomechanics, it might be possible to try to calculate the optimal knee bend for different speeds, but I would bet that runners come pretty close from experience. Another interesting thing is how cadence affects efficiency (different cadence involves different speed and angular movement of the legs).
@alex4live14berlin5 жыл бұрын
How to do this at slow tempos. As my tendons are really stiff I'm having a hard time implementing this during my slower runs..
@RickMartinYouTube5 жыл бұрын
great question
@dawnt55875 жыл бұрын
The passive straight leg stride is only part of what I’m doing wrong. I am working on an issue at a time.
@zon3ful5 жыл бұрын
3:25 it's like he's making fun of me
@niteshbisht6165 жыл бұрын
You are doing a great job, please keep doing it.
@kiwiandyt1235 жыл бұрын
Brilliant advice clearly presented. Thanks so much Sage and Sandi
@HWLee-vu4hv5 жыл бұрын
Great tip, thanks for sharing. How long would it take from straight leg to the running form with proper knee lift?
@tjflash605 жыл бұрын
Thank you both.
@stevocanuck5 жыл бұрын
running is such technical sport
@nikhildatar80005 жыл бұрын
Hi Sage and Sandy, great video and many thanks. pl do provide some drills to keep elevate leg, you mentioned butt kicks and any other exercises or drills?
@Z0mbiekiller825 жыл бұрын
If I run under 8 minute miles the heel comes up. If I run 8-9 minute miles I’m shuffling. Since all my miles seem to be closer to 9 minutes if I’m running any distance I’m always shuffling.
@suryauntungbali5 жыл бұрын
Is it relevant to all pace level? Please enlight me sage
@idbbb4 жыл бұрын
definitely gonna try this!!
@patonbike2 жыл бұрын
At 42, I am trying to break 5:00 mile. How much should I consciously be thinking about leg lift and "shortening my lever"? I am a triathlete, and I run just like the ones you show, barely lifting my leg at all for the most part, so this does not come naturally....
@ignacioinder5 жыл бұрын
YOU GUYS RULE
@lisagreenberg50205 жыл бұрын
What's your favorite Hoka to run on the road?
@Miss33S5 жыл бұрын
thanks for the tip! could you elaborate how to work on back leg lift when running at zone 2 speed vs faster speed? i find it difficult to implement it when running easy. is it normal?
@RyanSmith-hf7gc5 жыл бұрын
Yeah to be honest if you're running slowly it just feels weird, I think it's something to think about when doing faster sessions or races.. that's my take
@deanhoward32125 жыл бұрын
Yep its normal. Cadence is the key. Until you are comfortable at 180 steps per min it will seem impossible. Thats how it is for me anyway, and i think its worth the effort to improve my poor technique and save my knees
@Vo2maxProductions5 жыл бұрын
think about "stepping over that broom quickly". be light on your feet. For sure a lot of good form changes are harder to feel and implement at slower running speeds (i.e. even stride rate up to 180 steps per minute...it could be as slow as 165 on a very "Easy Day"). So Strides and speedwork can help with this. Ever so often you can try a "butt kick drill mid run" or an exaggerated heel kick just to feel the full range of motion (of course at slower speed it would be very inefficient to run like this!)...like doing a little set of drills. Generally the faster you run and the more power there is on push-off the more of a "recoil effect" there is and the closer to the butt the heel will get on the full back kick and forward swing. However, even beginners running at slower speeds can think to "lift their feet up" and not be so "straight legged".
@vergnetp5 жыл бұрын
my slow run is abou 9kph and I look like the bad form example. But as ugly as it is, I find it very efficient.When I force lifting my feet, the harte rate get lifted as well ;(
@vergnetp5 жыл бұрын
I just tried it for almost 30 mns. Could not keep it down to 9kph at all. My speed was 10/11 kph, below my threshold speed of about 12 kph, and my hear rate was above the usual threshold heart rate. My Garmin knocked down my Vo2max by one point... I really would love to see Sage demonstrate a 8 or 9 kph with this broom technique. I suppose I will only try it from time to time (end of my tempo run, strides, maybe one of my speed repeats) and hope for my body to somehow learn it and make it more efficient
@Ultimateufc123 жыл бұрын
Thank you so much a lot of love and recpect from india
@arashihaiqyu10062 жыл бұрын
does the hill being lifted or just relaxed after it hit the ground?
@joonykids2 жыл бұрын
Helps a lot
@AstoriaRunner5 жыл бұрын
Great video. Thank you... I will try it when my calf muscle is better lol
@muellersvideos65415 жыл бұрын
Sage have you considered training with Seth Demour. He has the same goal and race as you.
@carlogarcia17024 жыл бұрын
Seth is good too.
@thinglizzy04054 ай бұрын
What can I do to help with my recoill/ follow through? I basically can't run like this and it's very slow to do when I walk. My hamstrings, ankles, and knees lock up and I don't get the full mobility and dnd up running with terrible form. What can I do and does anyone else have this issue?
@robertojuarezsanchez65425 жыл бұрын
GRACIAS COACHES SALUDOS CORDIALES DESDE CHOLULA MÉXICO
@its_Matt_B_5 жыл бұрын
The bad form example actually wasn't that bad. Go to any local 5k and you'll see a lot of peeps with lower leg lift. It made me think of running a techy trail, where you don't (or can't) lift your legs too high because you need to maintain stability.
@mmarsbarr5 жыл бұрын
Some great demos, thank you!
@roustabout4fun5 жыл бұрын
I will have to watch this again and repeat...first-food for thought....for trails,I do not think it applies nearly as much. Momentum M0tion w correction form//quack n quick for me too much...again...for for thought so that's good. thnx both.
@antmour5 жыл бұрын
Thank you !!
@AC-ny1di3 жыл бұрын
Where art thou? Thank you Subscribed
@gopimk3122 Жыл бұрын
thank u so much
@RickMartinYouTube5 жыл бұрын
1,000th Thumbs Up Like. PS just ordered my second pair of Hoka shoes.....
@jerrymason788728 күн бұрын
I never knew running was so complicated. I'm pretty sure I have been doing it wrong my entire life.
@sadangani2333 жыл бұрын
Awesome
@chrisblanchard49383 жыл бұрын
Wouldn’t heel lift be determined by your speed. A 10min per mile pace you heel lift would be way less then a 6min per mile pace.
@kummydoll3 жыл бұрын
Great
@dexxxxxxxx3 жыл бұрын
Facing difficulty to pick up heels
@chrisarksey8 ай бұрын
Next time a side by side would be nice vs bad then good. I got the point though...be like a gazelle :P
@praveshlama69742 жыл бұрын
I think it all depends upon your running pace..
@vivaoinacreditavel2 ай бұрын
👏🏼👏🏼🇧🇷
@Dragon-Slay3r Жыл бұрын
What happened to the farting mouth turtle? 😂
@tdurden95325 жыл бұрын
More of these videos please. You have 24 hours. Like if you agree
@tdurden95325 жыл бұрын
@james Nas you have 24 hours to erase that comment.
@MaryOKC5 жыл бұрын
😂
@lugenam4 жыл бұрын
Great videos, but try not to have the sun hitting the camera lens directly, very bad image. 😉
@axelarroyo32865 жыл бұрын
Dude I've followed you for years and you in motion is completely different from what you're showing in this video. The entire stick method is completely wrong to the way that you actually run. There's way more excessive motion when you're coming over the stick. No one runs that way. You don't lift up your knees and then go up sideways with your hips like that. I understand that when you perform drills this way you open up your hips but that does not have anything to do with your practical running form. Maybe you're trying to say something different from the way I interpret it but you're coming at it the wrong way.
@fadrus5 жыл бұрын
I think you're right. It's confusing to say that the intention is to get your foot up and over the stick and then promptly kick the stick because you can't get your foot over without weird hip rotation. I understand the bit about shortening the lever though and I suspect the idea is more to have the stick cue as a way of ensuring the kick back gets the foot high and the shin at least parallel to the ground ie. as if you were about to step over a stick at knee height - without actually completing the motion that would enable you to step over the stick.
@Ujjwal7724 жыл бұрын
They always look so awkward trying to show examples or bad running form :D That should be the goal, i.e. when bad running form is just awkward :P
@hpplayer35 жыл бұрын
1st comment?
@musclelessfitness20455 жыл бұрын
Sage always has the goofiest running form when he demonstrates bad form lol From my experience, you don't need to think about the butt kick that much since the body is a whole chain. When you lean forward, you will kick higher without forcing it. When you open your hips for longer strides, you will also kick higher.
@Vo2maxProductions5 жыл бұрын
its more about the recoil effect and the leg following through on the forward swing. So the cue is to think about "stepping over the broom". We don't want to engage the hamstring more than it has already been at the pawback phase. Once the foot is pushing back/pulling back and leaving the ground it is about momentum.
@musclelessfitness20455 жыл бұрын
Sage always has the goofiest running form when he demonstrates bad form lol From my experience, you don't need to think about the butt kick that much since the body is a whole chain. When you lean forward, you will kick higher without forcing it. When you open your hips for longer strides, you will also kick higher.
@IanLoughead5 жыл бұрын
I guess he could just make a KZbin channel where he steals other people's videos, adds a bit of muzak and throws in a few quips. Oh wait, you got that!
@musclelessfitness20455 жыл бұрын
@@IanLoughead Steal? ... I only take quick clips and add my analysis. It's not as easy as you think. BTW, I'm making zero $ off my videos.