Shalane Flanagan Running Technique: How to Run Faster

[@JamesDunne]

🔴 WATCH NEXT ▶️ These simple running techniques will TRANSFORM your next long run: kzbin.info/www/bejne/iGi3oauZg9yenbM

[@mykulpierce]

She just won the NYC Marathon!! First American to win it in 40 years!

[@Yggdrasil434]

She didn't win the NYC marathon, buddy. A man named Geoffrey Kamworor from Kenya did it in 2:10:53. She's just the first woman to cross the finish line.

[@TheDarkEmporer]

no she won the female marathon, they dont run against each other...

[@eddyvideostar]

Mi channnal: You wrote: _"I could of done that too, if I could run a marathon and if I was really fast and if I was willing to work really hard and sacrifice."_ ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------- This would be very ambitious of you if you did this. Unfortunately, desire and hard work will guarantee great improvement, but not immunity from falling short if you are devoid of the needed, extraordinary tools to be in the top two in the world. It's a big planet you are dealing with the whole world with an abundance of people. You should calculate the odds.

[@kevindecoteau3186]

@@TheDarkEmporer Yes, she won, she WON!

[@seaturtle7777]

This is a very interesting analysis James. Here we have a top, elite athlete whose form is not perfect. She touches a little early on her heel, and her hips drop a tad (perhaps its late in this race?). But Shalane's lovely hip extension, knee drive, strong upper body and core overcome all other issues. Her knee drive is so powerful, look how high her heels get when she is bringing her back leg through! I can't imagine what kind of training she has invested to be able to sustain that kind of strength for 26.2 miles. Nevertheless, she is definitely someone with gorgeous aspects to her running form that we amateurs should strive to copy. Thanks for the cue suggestions near the end for maintaining the flexed knee as the lead leg prepares to land!

[@cocoablini]

She runs like a Middle Distance runner...so a lot more muscles are engaged. Superior power and strength overcomes some inefficiency. But generally, what gives her the edge is powerful knee drive lever.

[@andrearatkovic4048]

Alberto Salazar had atrocious form during his best days as a marathoner/10000m runner.

[@manzanitarunning26.27]

She’s a great runner !! Excellent performance👍🍏

[@ttbittar]

Thanks for the video, I would love a video comparing heel vs midfoot striking vs efficiency of some runners. Thanks again!

[@2spoons]

Landing at the back of my foot (heal strike) was wear my injuries started. Its taken me a lot of training to land mid foot - nice to notice you spotted the hip drop, might have to see if I'm going the same... thanks for the upload @James Dunne

[@kevindecoteau3186]

heel

[@LindyBreaksTheStigma]

Thanks for posting this. I've been trying so hard not to heel strike but I think some people are just meant to.

[@joaquin2989]

A fantastic analysis. Shalane is a great athlete. Thank you.

[@matthewdodd8842]

James - many thanks for this analysis (and the others so far!). I have just been out for a run with a running pal with the camera (he has a gimble for super smooth recording). We used Hudle Technique to slow it down ... we didn't need to worry about drawing lines to see where the improvement can come from! Frustratingly for both of us we know we have had better technique in the past. Your videos help us see where we can get improvements. Just need to work on the drills to get the improvements. We are both longer distance runners (Ironman, Ultra, etc) so small improvements can have a big impact - not just in speed but in efficiency and fatigue.

[@mobystwin]

Amazing instruction. I thought I knew mechanics but I learned a lot.

[@HockeyRup]

I really enjoy these technical videos. Any chance you could do one for a sprinter to show which bits are consistent at all speeds and which bits are changed at maximum pace?

[@northwestcoast]

Interesting analysis. It would be useful to know what footwear she wore in her early years of running that might have contributed to the heelstriking. I still am sold on the idea that running is simply hopping whilst moving forward on alternating legs, and no way would I advise hopping and landing on my heel

[@guineapig9567]

James, thank you very much for your work! You are being very helpful! Could you please make a running technique analysis of a heavier runner? Not all of us runners are blessed with a perfect physique, sometimes we are a little bit bigger than a distance runner is supposed to be. There must be a difference from those elite running machines you are observing. Thanks in advance.

[@JamesDunne]

Have you seen this video I made a while ago, Guinea Pig?: kzbin.info/www/bejne/o4TZk4ZmiJmlgNk The runner 'James' in the video is a heavier-set guy (or at least was at the time of filming) and is a keen cyclist... rather than being a great runner - check out the size of his quads! Also, you may be interested to know that I'm a 6'6" 250+lbs runner, so absolutely know the reality of not being blessed with a "runner's body" :) I talked about this in some depth on the Strength Running Podcast with Jason Fitzgerald earlier this month. You might enjoy that conversation!

[@guineapig9567]

James Dunne Thanks a lot, James! I will definitely have a look at those. Thank you very much for your channel and keep it up!

[@luke8453]

This is a great analysis. I really enjoyed the explanation of the position of the strike being more important than heel vs midfoot strike.

[@dbtech429]

Thank you much! I find your comments VERY helpful on the cues.

[@benjaminurzua8100]

Thank you.

[@aquasurfer9]

Used to run 10ks. Wish I knew this info back then. Great analysis. Thanks

[@tonsweep8809]

Thank you, your videos are really helpful. I like the fact that you show all kinds of runners 400m up to marathon each with their own efficiency. What I'm also interested in is how to get from the average "mistake" to the better way, what kind of exercises will get you there.

[@byrong1561]

What a beautiful runner. Poetry in motion

[@kmantzoukas]

goodness me...what a speciment of a runner she is

[@seivertpt]

Great review of ideal biomechanics of running from an OK runner. Just kidding. Shalane's running gait is almost perfect. Fantastic video. Thank you.

[@jesss.7788]

what do people suggest when running on concrete? the pros the cons and how to become a better at not harming your body

[@이재철-e9u]

Thank You!

[@humanbeingenhanced6877]

Thanks bro! just what I needed

[@blackpoolseasider8360]

love your videos! keep up the Good work!

[@chrisbrewer8946]

@jamesdunne great video, these analysis of pros videos are really helpful

[@MartyMcGrime]

Perhaps hip drop is a way of propelling more power into the stride. The ITB is used to store and release power rather than stabilise. It can become overloaded with lack of pelvis balance/control but ultimately hip drop may be another tool of propulsion same as loading the ant oblique sling. See this article; news.harvard.edu/gazette/story/2015/08/understanding-the-it-band/

[@matttibido2161]

Great video James! Please consider doing an analysis of David Rudisha, I'm a big fan of his.

[@JamesDunne]

When I can find some decent slow-mo footage of him that won't get me stung by copyright, I'm on it!

[@thestuffedvegan9471]

Awesome, thanks!

[@lucaraimondo5967]

James, you really know your stuff... the only thing is that for regular people like me you throw too much information, so detailed, that gets confusing .... so much information at once makes it hard to understand on what to focus on our runs to start improving... thanks for the videos though

[@RunPJs]

I look down a bit as I have to navigate cracked, uneven, littered and damaged pavements - especially in the dark! Well that's my excuse

[@tmw713]

James thank you and agree on all principles shared here! Specifically, of course agree that a heel strike, in the position you observe (ankle under knee) would not be inefficient. Respectfully; however, it appears to me that, in the frames where you ID a heel strike, Shalane may still be airborne, so not actually heel striking. A potential challenge here could be that she is entering a tunnel / overpass area with a little less light. Is it possible then that this affects perception of exactly when she strikes?

[@heikkisanelma6625]

James there is no one optimal form nor technique for everyone. For instance there is natural preferance which will work better for a person for the placement of head or the direction (height) of the gaze/eyes and this preference helps one to engage her/his naturally stronger (more motoneuro efficient) muscles. But great videos, seen a few now and enjoying your insights on the top individuals technique and form :) I would encourage every coach and athlete to use their most natural form as it most likely will reduce the risk of overuse injuries or worse..

[@johng830]

Perhaps we can get an up close look at her hips. Maybe analyze any abnormal torque around the waste area.

[@kevindecoteau3186]

She also has some great cookbooks.

[@thibod07]

Amazing analysis James. Here hip swag may be inefficient but so sexy. I know your efficient running model is very precise and this is what I like and striving for but within my limits as I simply do not have the strength or mobility to do it. Thanks!

[@marcogoncalves5287]

Great analisys!! Pitty I dont leave near your place and can train with you!

[@_Forever555]

Very helpful

[@TinyCreatureHub]

thank for the info

[@amazingvideos9957]

a great runner, but I noticed she does goes up and down quit a lot on every stride, probably be even faster if not lifting the her body so much. great technique and explanation

[@erik9817]

What should I search for to get a normal non slow motion video?

[@Daveyboyroy]

Hi, love your videos! I have a question about speed training; how long roughly after a speed session will the body actually benefit from it? I have a marathon in 15 days and wondered if I could get a couple more speed sessions in (and actually reap the benefit for the marathon). Thanks.

[@jasonmcvenes6668]

James as a new runner that sucks at running,this is the best vid I have seen you have a new fan look forward to watching more of your vids thank you

[@myPPPLab]

with that long stride - lengthy air time what is her cadence?

[@georgiarhodes4652]

i was wondering the same! Upping the cadence is huge with my coach. Would be very interested to know this too.

[@hoschtonrunner540]

I'd say pretty dang fast.

[@joshm2089]

Gotta remember at 515/mile long stride is probably still 180

[@sherlockholmes7481]

What exercises can I do to correct hip tilt

[@eddyvideostar]

James: The lower leg and attire is nice and interesting. The mostly white running shoes and the new white long socks look good with this outfit. Question: Why do many female runners wear black socks (long or ankle length) and black shoes even in the dark while running in the streets -- in the 90 degree weather? Why don't they wear thick white ankle socks folded about 4 inches of show height in order to give them more visibility and a clean feminine look?

[@smith13514]

eddyvideostar they're trying to break records, not have a clean feminine look

[@eddyvideostar]

Devan Smith: I understand, but not every female runner is in the elite category. I see many ordinary, fair, good to very good runners in the parks during their regular fitness running. They run in the dark and in 90 degree heat with black socks which takes away from their visibility and produces olfactory perception. After this, especially a female, who wouldn't want to be perceived as having a clean femine look -- on all occasions, where they are running on dry pavement or concrete? Ironically, many are running in order to improve their physical asthetics, for some, to hopefully grab some attention. The above makes sense, don't you think?

[@1violalass]

Plenty of women run to be healthier and/or for enjoyment, not in order to produce aesthetics that are pleasing to you. Maybe they run with black socks because that is what they have or that is what makes them comfortable. Why assume that they want to look pleasing? That is not their primary purpose.

[@eddyvideostar]

1violalass: According to your moniker, I guess that you are a female studying the viola. If so, very good. I like the cello. As per my previous comments, a nice pair of thick bright, white ankle sock in the dim light will give more visibility to the drivers also assisting in producing a clean cut image, with light colored running shoes. This is not so difficult and would probably be lighter and comfortable in hot weather, as in basic science indicates that black colors tend to keep the heat in. A woman would not want this to her feet in 90-degree weather, as the perceived -- and real olfactory perceptions pervade. When a woman wears black socks, and ugly black sneakers/running shoes, I mentally relate this to a dude (bloke/man) and this is somewhat uninspiring for me and other males. On social media: there are many women who want to appeal to the opposite gender, not to get picked up, but for the pride and the narcissistic aspect, to utilize this as a gauge to how they are shaping up. They vigorously incorporate a nutitional regimen and exercise program in order to accomplish this, along with notating their progress. Why bother to look bumish for the sake of it when a couple of quid could buy a different image. A nice bright pair of leg warmer socks or thick ribbed ones would make all of the difference.

[@colleenposadas8415]

@@eddyvideostar I can only think that you are joking 😂. Goofball.

[@francescocornelio7498]

The funny thing is that people assume there is an ideal running form

[@TheSiameseDreamer]

There is. Eluid Kipchoge. His is perfect.

[@cockiecat4440]

Generally speaking yes there is an ideal running form. However some runners (both amateurs and professionals) are not able to adjust to it no matter how hard they try because each body is different. For example I'm a hill strike runner with problems on my legs which do not allow me to adjust to foot strike no matter how hard I try.

[@pascualguajardo204]

To each is there own.. Micheal Johnson wasn't a high knee stride runner. And he was a badass in his days! So everyone is going to use their body different. But use it to your Best!!!!

[@30all]

Heel striking! 😱

[@fnsnszhehrhhe3679]

I feel like he keeps repeating himself

[@redhorizon7225]

people naturally keep their heads down when they run cause they probably don't wanna breathe bugs, i know i wouldnt

[@Esperluet]

7:15 Nice extension

[@krisrhebergen]

Glad her technique works for her, I’d be a blob of broken bones and mush piled up on the street if I ran like this.

[@solfeinberg437]

My first thought looking at the two people he showed and looking at him and wondering what "advice" he's going to give, is that if I was built so fucking spindly as these runners - like a really light weight racing road bike - is that it would be very easy to run. Second, no matter what technique I had, it could not possibly overcome this weight issue. Maybe he mentions this, but I think this advice has to be put in context. I can't see the narrator's body, but his face makes me think he's not near as lean.

[@alanwilkinson5179]

Good stuff, thanks James. Saw another analysis of Shalane’s incredible running at kzbin.info/www/bejne/g3fbgZ-LgNeNhrM (starts 5:30). At mile 24 of Boston marathon when she is running at 3:30 min/km her stride is 95% of her height (5’2” stride vs 5’5”). Compare with my stride at 65% of my height when I am flat-out at 4 min/km (boohoo). Hence importance of hip extension and optimising the spring in your gait, as you explain.

[@JamesDunne]

I remember seeing Todd's Boston video a while ago, it's a great watch!

[@simonloo1588]

@Alan, how u measure your stride esp at that kind of fast pace you are running? is there a watch or something that does that for you?

[@adamyasin3942]

Heel strike & over stride who cares

[@jeighlynn5905]

She weighs like under 100 lbs on an already petite frame. She basically is a running skeleton. Skin and bones with very little muscle. That is what it takes to be a marathon champion. Emulating her running form on anything weighing more than 180lbs is less than ideal and might very well land you on the injured list. Learn the shuffle.

[@johnewald3148]

Take it easy, drink less coffee

[@Bob-zx7io]

I think you can over-analyze anything.

[@kevinlui8601]

Hasn’t she gone through a knee surgery recently?

[@veselinvasilev9362]

Thank You!