Ironman Run Technique - Gliders vs Gazelles Part 2

[@johngardner1898]

This video is the best running style analysis I've ever seen, especially when you include your conclusions about what this means for the recreational runner. Many thanks.

[@mauxmere]

I’m a 5,9 and 150 pounds sandal runner. I try to not feel any shock at all when landing, I also measure (and limit) my vertical displacement by the bouncing of a long necklace I wear. I just swing my legs crazy fast whit short strides, used to believe that I was sort of cheating in a run/racewalk hybrid. thanks to this videos now I know im a glider. Thanks!

[@carridg]

Great couple of videos. Thanks for putting in the time. I've always assumed I am a naturally bouncy runner being tall and skinny albeit 'every day' in speed. However, with my aging and sore knees, I tried the glider method at 96 pace cycles per minute this week. My leg muscles weren't used to moving in that way so it was pretty tiring but what struck me was that the quicker tempo with less bounce felt gentler on my feet and knees. I very much hope that with a bit of practice that I too can knock 20 seconds off my mile pace! I wonder whether one could gain advantage switching running methods during a run. Gazelle-style running down hill and/or with a tail wind; glider style up hills and into the wind. Thanks again for the posting.

[@stevebutler1952]

Thanks for taking the time to share these videos. You have demonstrated effectively how competitive athletes can overstride and still have success. The key seems to be cadence. (supported by the work of Dr. Heiderscheidt at University of Wisconsin) That does not change the fact that the latest biomechanics research supports the Gazelle style as more efficient and there is evidence the overstriding can lead to higher incidence of injury. The debate continues...would the gliders be even more successful if they switched? Their speed potential would increase but could they maintain it? A lot of opportunity for research.

[@soaprincee]

Very informative video!!! And I felt exactly the same way as you did. I was a jumper when younger and naturally a gazelle style but didn't really have much endurance. When I started running in older age, I fell like adopting the glider style did help me to maintain the speed better for longer time! Actually, it took me quite a while to get use to the gliding style, but it worked for me.

[@OlafSorensenhighfat]

Awesome series. I have switched from being a heel striker to a fore/mid foot runner a few years ago Your aspect of of the difference in actual running technique has answered a lot of questions for me, thank you.

[@TheRhythmicRambler]

I owe a lot to your videos on running style, so thank you. I'm a short 5" 7, stocky build runner and can definitely attest to the gliding style being more conducive for distant running for me. Coupled with appropriate hip extension, it's a lot easier for me run as glider. I do find however for 400m or below distances the gazelle style is much more suited. Something you mentioned briefly in one of your video which I think deserves a lot more focus is the spinal lordosis. When I have my shoulders relaxed and spine arched maintaining a forward lean from ankles, I can almost feel myself almost being "pulled" forward by gravity effortlessly. If however I do not have this arch in my spine then my stride feels heavy and cumbersome. I know from my weight training experience that having a slight arch in the spine certainly allows for superior glute activation during lower body movements. Thanks

[@carridg]

Hi Todd - I've been looking at your videos again and have a question. Are the pro 'Glider' runners aware of their running technique or do they simply run as comes naturally to them? I wonder if they have they been coached to keep their feet low, carefully counting steps per minute, being told off if they start travelling too far in the air etc. Gliding seems widely used so coaches must be aware of it yet apart from your material, I've not seen any information about this running technique.

[@jtk1ify]

excellent analysis, what you have demonstrated has made me consider how i run, i fit all the decription of the gazelle type but i am mid 50s and tire a lot quicker than i used to due to reduced muscle elasticity and a heavier body weight, so the glider technique may be more suitable for even pace running. thanks for taking the time to analyse running techniques and for sharing this info.

[@samofit2056]

Great vids, thx for sharing your work. I found it interesting that at some points (1:34 for example) the gliders looked similar to race walkers, which I guess shouldn't be all that surprising since they are both trying to stay low to the ground. It would be interesting to track hr with each style as speed increases and see if/when the gazelle style becomes the more efficient of the two for an individual.

[@LasseBuck]

Another great video, thanks! Regarding injuries, heel striking is your big enemy. With proper Gazelle style (pose), pronation is not a big issue because the period with shifting weight on each foot is rather short. With any style, higher cadence will reduce impact and make you less prone to injuries.

[@ttbikefitdotcom]

Yes - the extra vertical displacement means more impact. That said poor landing form - braking- can probably lead to splints in either style, just more so for gazelles

[@BenvanOeveren]

Thanks for sharing and the insights. I think you make a great point at showing that gliding technique can be efficient at lower paces and maybe different muscle properties (elasticity) or neuromuscular abilities (fatigue, running experience). To me, it seems obvious that not every body can learn a good gazelle technique or doesn't need to learn a gazelle technique because running speed will never be very high. As addressed by D. Carrington, I think we should focus on how to gain advantage switching running methods and how can we make gliding style efficient and both styles less injury prone. From this video it looks like we already see differences between Torbiorn and Chrissie in the knee-drive and ankle plantair flexion previous to landing. In my opinion, foot placement relative to the body mass, is crucial in this discussion.

[@acdean410]

Are there any exercises or drills you recommend if someone wanted to switch from a glider to gazelle style running? Does increasing ones hip mobility and extension automatically lead to a more gazelle style running or are there other things that come into play?

[@ImoveTraining1]

Excellent video and great easy to listen analysis. Thanks.

[@juliogeorgiou]

Really great analysis and video...thanks for sharing!

[@kamtang]

Great series. Like your charts and graphs. Elite runners use both upward and forward motion engines especially in short sprints (Gazelles). Airborne increases stride, saving forward motion fictional energy but at the expense of potential (height) energy lost due to imperfect springy legs & shoes. For heavy & older runners with less springy joints, stride gain with upward motion is probably less effective and energy inefficient. Thanks.

[@kcl6641]

Great analysis. Thanks.

[@MrQuadraaa]

Thank you, still very useful in 2021.

[@Dissez503]

I am recovering from an injury (IT band has been hurting when running and when stretched) and want/need to slowly easy my way back into running... would you suggest the glider technique over gazelle just to help reduce the impact and maybe make it be a bit easier on the body so I can keep my conditioning up but don't do anything to crazy to re-injure myself?

[@kjlkathandjohn6061]

Gazelle sensation is the enjoyment of air-time, of flight; ground time is for lift-off of a leaning rocket, not for forward push. Glider's anticipated sensation is a light touchdown of the reaching foot at maximal distance from toe-off point - an urgency for the next drive.

[@maxlife7580]

How about flat feet vs arch which may contribute to different styles. I notice that I am more of a gazelle style but the disadvantage is that it takes more toll on joints. So maybe the glider style is a way to conserve the toll on the joints?

[@CReedProductions]

part one and part two were awesome, you did a great job on this. i was trying to focus on what type of shoes these elite/top runners wear in long distance races like this, do you see any pattern with footwear in some of the best at this level of competition?

[@caipirinh0]

You probally did some methodical training to change the style. Could you share with us? This transitions its not as easy as I thought. Im not being anxious. 3 weeks and not any visible change in plausible glider run, so that is why.

[@caipirinh0]

Please help me stop looking like an idiot in the street and moving the feet as an uncontrolled man

[@arquitron]

Great videos, thanks for sharing your work!

[@zaydee07]

I was a Gazelle type runner and had this so called shin splints due to over strides, occasionally I can still feel it. Question: how much vertical displacement or lift do you suggest to minimize the impact? By the way, I've also watched part one of your video, very interesting:) and of course your own running style comparison:) Thanks for sharing your knowledge.

[@lbh002]

I'm a bit late to the party, but still a useful video with lots of insight. Thx!

[@antonioacruz]

Great analysis. Thanks. This is very good material e very helpful.

[@guicoronel]

Good afternoon. I have an awnser. The take of the foot, fron the groun is do it by friction to the sole or by propulsion to the ball of the foot in the center of mass to the front. Frinction or propulsion.

[@ttbikefitdotcom]

It is in 720p high def- so quality is good -you must have a slow connection in which case YT picks a low resolution

[@gsavs]

"Gazelles" as you call them should be less prone to anterior shins splints as they do not dorsi-flex as your "gliders" do on impact. Gliders also have tibial angles pointing back towards the runner rather than gazelles which leads to a braking mechanism rather than the gazelle. Take the footwear off a glider and see how many will change to gazelle-so far our year long video study has shown 85% of our runners change to gazelle just by taking off their trainers.

[@silveg87]

great videos btw!!!!

[@L-dw5sx]

Gazelle for me I feel takes to much energy gliding feels more effective and natural to my body style

[@devohnmitchell]

I'm a glider. I'm too heavy to be a gazelle. Glide on to the finish line

[@L-dw5sx]

Same 🏃🏻

[@arispsaltis3290]

There is only one way to run and it sums up with: "Do it like Mirinda"

[@silveg87]

If you ran barefoot or in minimal shoes your gazzelle style would look alot better and be alot more effecient. extending a bit too far out as I see it. But I am no coach or elite runner either. Just notes I took on myself as well. It will keep you from heel striking

[@kazungu80]

Kenyan runners are masters in gazelle technique.

[@ChristoNorman]

Why is the quality of the video so poor!

[@PaDutchRunner]

The "gliders" are just overstriders who have managed to squeeze some efficiency out of their poor form while minimizing the violence of the technique to their joints (by perhaps increasing their cadence)

[@PaDutchRunner]

Everyone has the necessary elasticity to run properly. It's inherent to the human body.

[@goneby30]

AKA shufflers

[@MrYevelnad]

Glider running is also best for burning fats. You step more and run longer. Gliders have lean bodies, big thighs but lean calfs.

[@agogiatis14]

Heel-strikers overstriding amateurs, nothing more, nothing less. You can come across such folks by thousands in the middle of the pack in any Marathon shuffle. Triathletes are very good amateurs but they will never make it to the Top 100 of a Marathon. That's what Triathlon and ultra runs are all about, it's about mediocre people who can't make it to sub 2,5. The Elite Marathoners have nothing to do with these hacks. By the way it's more decent to be an amateur Marathoner and be proud of what you are, than being an amateur who fools himself by thinking that he is an elite athlete (=Triathlon guys)

[@crazeenoel]

This is a stupid comment. Being able to run a 2:40 marathon after a swim and bike is impressive. Furthermore, it's totally two different discipline. Your comment is like saying football players are mediocre basketball players because they use their foot better than their hands.

[@agogiatis14]

Football players don't play basketball competitively and vice-versa; these clowns, however, think that they can run competitively. Anyway, 2:40 is not an "elite" time even after swim, bike or whatever. Nobody would even hire a 2:40 marathoner even as a pacemaker. Rabbits run faster than triathletes. Triathletes are good amateurs, that's ok! Impressive amateurs, no doubt about it. But "elite" or "pro"? No way!

[@juliogeorgiou]

crazeenoel Dude....I think a triathlete stole agogiatis's girlfriend....after that all triathletes were demoted to amateurs and clowns.... he probably can't swim to save his life....

[@cassiodebiasi]

agogiatis14 wow. You are so dumb!

[@cassiodebiasi]

agogiatis14 they are diferente sports. Diferente form and technics apply.