RUNNING FORM ANALYSIS:

[@jacobanderson1573]

Form analysis for us mortals.

[@topoisomerace]

This type of video is excellent. Please make more of these for a variety of skill levels and running styles.

[@IBXRunning]

This is super helpful. Would love to see a critique of someone with fairly bad running form.

[@runnerwatch2280]

Pick me! I’ll submit a video 😂

[@lancastergerard]

You should see my son. Not even sure how he could be so bad

[@19Kamau79]

@@runnerwatch2280 I would join to the game 😊

[@otaviorbs]

Bad running form = if it injuries you Otherwise it might be just ugly

[@gabrielmarias972]

Sage so usefull, great do it with 3:30 marathoner, 3:45 or 4h so will have all the views and mistakes Thx

[@cameronmueller]

Man his stride is so smooth, really enjoyable to watch.

[@samnicaise]

Very very helpful! I'm a little surprised to hear you say that his forward lean is good when it looks a little upright to me, but then again you don't need too much forward lean for 6:40 pace(that's also my marathon goal pace)

[@Ace_Angelo]

i started running over a year ago and my first marathon a few months later. Its definitely my dream to qualify for Boston, though i have a lot of work to do as i can barely maintain a 6 min pace for a few miles. thanks for this

[@paddywiggle]

Same bro. We’re in the exact same boat

[@jacobanteau6020]

Here's my analysis before I watch the vid, and we'll see how close I get (disclaimer, I'm no expert, I just do this for fun and I'm only 19): I used to have very similar running form, and I'm still working to change it. Visually, he looks pretty good, but it looks like he might not be activating all the right muscle groups, particularly glutes. You can see in the way he is bounding up and down quite a bit, using is arms and calves a lot to push off the ground. "Pushing" rather than "pulling" using the primary movers of the posterior chain. I would recommend to him trying to run barefoot on pavement to really feal all that unnecessary vertical motion, and focus on using his arms less and letting his legs, particularly glutes, do the work. I know I used to run very similarly and I have struggled with foot and ankle injuries, as well as a strained hamstring which resulted from weak glutes. Focus on pushing across the ground rather than off of it.

[@TheDeterminedRunner]

Well done Stephen on progressing so well, it proves putting the work in certainly pays off. Amazing to see how technical the analysis is Sage, great job 👍🏃

[@phoe_being]

This is great because his stride is just like mine 👍 I need to improve stride rate and I run on toes

[@jp05598]

🔥

[@seancullen99]

Running form is important but by no means an indicator of speed for this kind of marathon time. If you look at video of marathoners running at around 2:45 pace early on in any big city marathon then I guarantee you that you won't be able to predict the finishing order of that group based on their running form alone. It's actually a fun experiment to do with friends...

[@jimoconnor8597]

This is great to see. I'm a 3:43 marathoner (1st one) and want to drop to sub 3:30. To see Stephen go sub 3:00 is phenomenal. Definitely took some determination/consistency over the years!

[@PoetWithPace]

That was a fast 1st marathon Jim. How are you getting on now with your 3:30 goal?

[@jimoconnor8597]

@@PoetWithPace I'll give it a go this fall. Just back from a 100 mile race attempt down in the FL Keys. I DNF'd at 61 miles. IT band wouldn't even let me walk. Feel awesome today (except that IT band) so lessons learned. I'll be ready for that fast marathon as I PR'd a 15k in 1:05:44 not long ago. 58th birthday today so I'm feeling great about things. LOL Thanks for asking!

[@PoetWithPace]

@@jimoconnor8597 excellent Jim, keep going! I will be 60 on 31st May

[@jimoconnor8597]

@@PoetWithPace Yeah for us older runners!!!!! Stay well.

[@PoetWithPace]

@@jimoconnor8597 you too Jim!

[@roustabout4fun]

Impressive form. Posture and carriage...nice .

[@Mg67890BFF]

would love to see a Video showing good form for mortals at 2:55 3:20 and maybe a 3:50 marathon

[@Vo2maxProductions]

good idea!

[@ptocknell]

@@Vo2maxProductions I would gladly volunteer! My PR is 3:51 and have been running a lot over the past year and am looking to run a 3:35-3:40 here in a month or so. Would love to see what improvements could get me to 3:15-3:20

[@mytwosense]

@@Vo2maxProductions I have some good HD footage running 3:54/k for 25km recently (failed marathon attempt), would be happy to share if that is helpful. I did complete the marathon the following week in 2h55, but no footage of that run/race.

[@davidpeters7447]

I know people are nitpicking on his form, but it looked pretty good to me.

[@today-nl]

Great video, thanks!

[@davidg3412]

Could you make a video talking about switching in between shoes that have different heal-toe drops? I recently switched from a shoe that has a 12mm drop to a shoe that has a 4mm drop. I ended up getting a calf injury, because I switched without adjusting to the new drop. I didn’t even realize that switching something like that could cause injury, and it could be a decent video to cover ways to switch shoes without getting injured

[@cecilsmith24]

I had this same thing happen to me. I believe it is because the calf is getting stretched more during each step. If you think 8mm is not a long distance, it isn't but over the course of 10,000 steps that is stretching the muscle an additional 80 meters which is quite significant compared to your previous runs (granted this is probably close to half marathon distance), but 2-3 runs a week will add up very quickly. I think the best way to transition is with low, easy miles at first and gradually working the shoe into rotation. Just making a switch and running 100% of the miles in the new shoe is going to be pretty painful for 2-3 weeks. The other thing you could do is cut a little off of another insole from another shoe and place it under the insole in the new shoe to give some additional lift near the heel. Good Luck.

[@user-rl3ef4ju9k]

For me, even 4 mm is a lot of change. I got pretty flat feet and need 8-10 mmod drop. Been running about three years now.

[@robbristle5642]

I agree. Toes pointing too much to ground during landing. It would feel more relaxing if he would hit the ground with slightly more of the arch. Elbows swinging a little too far from body. Looks a little tense. I AM BEING PICKY. But it’s fun.

[@dsharratt21]

For running a marathon, he shouldn’t be so much on his toes. It also looks like he thinking too much about good form. You need to video him doing a fast 5k and see what he looks like the last mile. That’s a true test of running form.

[@partyguinness]

Yes I would think having the camera in his face is probably making think about too much. The form looks a little stiff or self conscious.

[@hungmanxxxx2462]

Awesome progression

[@aaronbr2001]

Looking good 😎

[@davidfisher345]

Sage - do you think his vertical oscillation could be reduced ? He appears to have a slightly bouncing effect? I was surprised with the lower 168 cadence but he has really good tunover. Perhaps the stride reduction and increase in cadence will assist.

[@davidpeters7447]

@David Fisher you are correct. My easy run stride rate is about 170 and has a higher oscillation. As soon as I get to marathon pace or faster the stride rate goes to 180 and above plus the oscillation is reduced significantly.

[@owenf9793]

Great stuff guys......very helpful.

[@Hashslingingslasher-]

These videos are really helpful btw

[@narucy56]

He's incredible. Like a olympic runner aggressive forefoot. I can't do forefoot but It could be super fast hard calf raise training + recent nike carbon plate shoes combo.

[@loganseaburg8041]

Awesome video!! Thanks for consistently amazing content

[@KingdomArmor]

A breath of fresh air and practical sense from the republicans.

[@adamloran1901]

You might want to clean your camera sensor. I can see a small spec of dust on the bottoms left corner of the video

[@BrendanEvan]

Sage would you be interested in doing this with video sent from other states and slower runners? Foot moving backwards once it hits the ground: going to try thinking about this a little the next time I run!

[@tedbowles4472]

I might suggest stretching those hip flexors. If he doubts that suggestion, try daily for 2 weeks and see if he finds he is having an easier time at race pace and faster paces. Cheers!

[@DublinDapper]

Can you try do a form analysis on a tall runner over 6 foot 2 inches maybe..

[@drewharrell7657]

This is better than most but nobody does running for for EZ run pace. Which is a good portion of training and where you are really supposed to work on form, at those slower paces

[@Vo2maxProductions]

he's going race pace...this is 6:40/mile pace...(for him probably not super easy, but something he could keep up for 26.2 miles)

[@drewharrell7657]

Yes. Which I like to see more than someone at a sub 5 pace. I just feel like form is always talked about at high speed but not at a slower speed like for long runs and recovery runs.

[@bronsondubey7609]

I have form extremely similar to this. This summer, after a couple of 60 mile training weeks I developed a pain on the inside of my shins. After training six days a week for more than 4 months, I called it shin splints and took a cross-training week. The problem has now persisted for almost two months. I recently went to physical therapy and they diagnosed it as posterior tibialis tendonosis and gave me some exercises, which have helped a ton. They recommended changing my shoes to something with a sturdier base. I currently alternate between the Brooks Glyrcerin 18 for most training runs, and the Brooks Launch 7 for anything up tempo. Would anyone have any suggestions for shoes and possibly slight form changes to avoid reinjury?

[@mpgrewal00]

I think he can benefit from more forward lean. His front foot will land under his center of mass then.

[@markivanov2593]

Bullseye

[@Archaon12]

Long time follower here... Great video!! I've been sidelined for the past year from a meniscus tear after 15 years of distance running. Any tips for dealing with a meniscus tear?

[@Lion_McLionhead]

You should analyze a slow lion's running form. My last running video was 2 months ago.

[@andrewcheng4816]

Great video, Sage. I like your approach to analysing running form. Stephen looks so relaxed and efficient in his running style, yet manages to achieve such a good pace, one which I’d personally like to aspire to. My running cadence is typically around 168 too but I’m nowhere near that 4:09 min/km pace. Is it simply down to stride length? What about vertical oscillation? And how important is posture?

[@johnschmitt3083]

Sage you mentioned something about involving your glutes (ass) more in one of the last video and that you wanted to do a video about that, is that still coming? Running form is so complicated. Just look at Back Squat technique, people only now started to realize(most still don't) that every body is different and that difference is all there is. So there is no correct squat technique and everyone looks different. Even something simple like leg length to Torso ratio (Long femurs) is ignored by most. But there is so much more that plays into that. Hip structure is so much more complex than some ratio. The hip length, the ability to rotate out or not. Nobody really looks at that stuff, especially not on KZbin because it does not scale and you can't sell something that is just for one person in the world and make money from it. You need to generelize and say this is correct form, when clearly there is not such a thing and can't be.

[@Vo2maxProductions]

I specifically talk about (near the end of the video) "individual variation". However there are some common themes (basic physics and anatomy) that are key to proper running form for the vast majority of people. So yes, every one is different and their most efficient form will look different..so the key is to try to avoid injury (also individual and dependent on other training variables). There are general principles to good form though.

[@rikidonquixote]

Sir. I just try some running. And after run, I feel lil bit pain in my leg muscle. Is just a normal? Cz I try best to run form and relax on 20minutes training.

[@ropersix]

4:00, his rear foot goes just about vertical, with what looks like a strong "flick" to get it that way. That seems like a key part of the stride, but I don't fully understand what's going on with it. Is it a conscious action, or more just part of bringing the rear foot up and forward?

[@Kevin-cf8uu]

Yeah his foot-strike just looks off to me when watching. Guy is still a lot faster than me but I think there is room for improvement in his form.

[@cannibalmanimal2336]

He’s reaching his foot out, perhaps trying to increase stride length, and it adds to the overstride

[@courirlegerlightfeetrunnin2753]

Some runners are natural forefoot strikers. I wonder if it is the case of this runner ? His type of running gait (low leg kick, low arm carriage, low cadence, very upright torso) normally leads the runner towards a foot pose more on the back of the foot since with that king of running gait, the foot hits the ground more ahead of the center of mass (COM) ; to avoid this, this runner is having excess plantar flexion : no wonder he got a foot fracture. Not only this creates a lot of stress on the foot and calves but also a braking effect. It seems to me that this runner is not a natural forefoot striker but is forcing himself to become so but simply doing this excess of plantar flexion. Natural forefoot strikers have usually a high kick, high arm carriage, easy hip extension, more forward lean and a foot contact close to their COM. This is definitely not the case of this runner. Considering that he is training for ultras now, I doubt very much that his running gait will become more of a forefoot type. He could stick with his running gait but he could definitely increase his cadence (towards 175-180), reduce this excess plantar flexion (to touch the ground first with the heel is not a problem if there is no overstriding and if the ankle is in an neutral position).

[@Moseley_Engineering]

I think his plantar flexion could be OK if he had more dorsi

[@Jerpavoo]

landing on the balls of feet for a marathon, my calves are screaming just watching him.

[@markivanov2593]

The best answer! True 👐🙏

[@courirlegerlightfeetrunnin2753]

@@markivanov2593 Thank you

[@effingsix3825]

Allowing the heel to contact the ground after the mid-foot contact is the only improvement I can see, but that would require a zero drop shoe.

[@martinandrew2683]

I dont think one eouwld need zero drop - just dont search to put toes forward., more rearwards to centre of gravity with landing will enable heel kiss as knee bends i think.

[@effingsix3825]

Exactly. It might not necessarily be the shoe. Instead of a zero-drop, maybe a racing flat. The one thing that is accomplished during running is the heel contact with the ground. Whether it comes first or second is a matter entirely up to you. The only way to really correct any defaults is intervals training. (Butt-kick/Knee-lift/Goose-step/Carioca). One might also consider filtering all water intake, so that water consumption is restricted to pure water.(water with nothing in it)

[@dtrjones]

I find looking at taller athletes - I'm 5'6" that running 5:30 minutes per mile pace and they look so relaxed and it looks so easy. I can run 10K at 6:30 m/m pace but I look like a bat out of hell. I wish I had longer legs. To make matters worst I think Kipchoge is also 5'6" but he's all legs LOL! Oh well probably just need to do more speed work to make myself more comfortable at higher speeds.

[@AnonW]

This guy's pace is exactly the same as mine

[@rodm49]

This is clutch advice! Thank you Coach Sage 🙏🏼 What Hoka One One shoes is he rockin?

[@ellipse2076]

He is alomst running on his front foot

[@jazzyjay4595]

He looks super stiff. Just unnatural looking. I don’t think I would be going out in a limb to stay he was specifically trying to have good form. It would be nice to see a video of him running 30-40 minutes into a run rather than just a couple hundred yards down the road

[@WildOutdoorLiving]

Jazzy J very possible but hard to say. Ive always been accused of looking stiff while running. For me it’s likely because I broke my back in my youth, but everyone is different.

[@pogcrazy5398]

I agree he is far too stiff however I think it is possible that he has developed this stiff style after training / working consciously on the text book form and ignoring the feel of the run. I know some people who run like this and there are no cameras around.

[@sebastianzx6r]

Unnatural but ran a 2:55 marathon. It may look unnatural to you but it's comfortable for him

[@feezee82]

Idk. Looks pretty good to me. He probably does try a bit harder for the camera, but I have seen plenty of runners run like that, at least during the first half of a marathon.

[@jname9368]

Some dude won our local marathon last year in just under 2:40 with form like this. Some runners prefer that stiff form that almost looks robotic, whereas some can be the opposite and super loose while still running great times. Honestly comes down to preference

[@azimuth3d]

Good video but some dust on left of screen

[@z0uLess]

yea, a bit agressive on that forefoot. almost looks as if he is braking when he plants his foot down by hitting his toes into the front of the shoes. I imagine landing 20-30 cm infront of your body makes use of some elasticity of the muscles if you land on mid foot, but every runner has their own style.

[@PrentisHancock1]

He has an average stride length of 1.43 metres. Not in this video, but in race conditions, that's entirely plausible.

[@Zeuskazoo]

Achilles: screaming in agony

[@jordanwillis243]

I thought the same thing. I would say his risk of injury is much less than the average though because of his forefoot strike. Kenyans tend to run on their forefoot and have a much lower risk of injury.

[@ndk4]

Ikr i had achilles injury before. Just watching him running makes mine hurt

[@rocalibrel]

Are you implying that achilles tendon pain would be reduced with a heel strike? Asking for a friend.

[@Zeuskazoo]

@@rocalibrel it worked for me. I tried forcing myself to forefoot strike and had pain there. Now I run naturally (heel/mid) and it went away

[@jordanwillis243]

Leon Islas maybe.... but heel striking is going to tear up the rest of your body and makes you more susceptible to stress fractures, knee injuries, etc.

[@jareddietrich2345]

Watching people run on their toes is painful...

[@erikklumpp3464]

I think you should check out the article in outside about running efficiency. I don't think this is really beneficial. A runner does what they feel is most natural based on their genetics and fitness. What is good for you or a lot of runners may not be good for somebody else. Heel striking. Unnatural gait. It all is arbitrary as demonstrated by the German study in the article. I think strength training and flexibility all serve far better than this form analysis vidoes to help people be more efficient runnersl

[@nathanluther39]

Looks like a overstrider to me And Mo farah heel strikes

[@Hashslingingslasher-]

Iv been seeing a lot of people talk about how bad running on hard surfaces are for you, it's kinda killing my motivation

[@donshields2379]

Think of the percentages of the 100s of thousands of people running road race. The percentages are not as high as people arguing against road running. Now softer surfaces do make in difference in strengthening. Probably would have a longer running life also. Some people only have a concrete jungle with limited grass parks. Don't be discouraged.

[@Hashslingingslasher-]

@@donshields2379 Thanks for the comment mate, hope all is well

[@Hashslingingslasher-]

​@Long Duk Dong im really focusing on a forward lean keeping my feet under me, ill make sure i land on my midfoot from now on, thx for the advice mr. duck dong

[@cannibalmanimal2336]

The ground is as soft as you make it, it’s all about form and timing

[@ndk4]

Achilles is working overtime. Including public holiday, easter, christmas and new year. Poor muscle

[@lionheart4552]

Im guessing this is not his natural running form in an actual marathon. More likely it's his form just running down the road for 10 minutes

[@bighammer3464]

To me this looks fake. it looks like he’s running for the camera. he has very short arm carriage over exaggerated toe pointing makes it look fake. He’s trying too hard

[@Nonixification]

Too much forefoot, doesnt look comfortable at all. Also it causing lots of bouncing.

[@Moseley_Engineering]

Sorry sage but I don't rate your analyses anymore. I'm seeing no dorsiflexion, no forward lean, low arm carriage and hip rotation despite his trunk stiffness which is why he's landing on his toes

[@Vo2maxProductions]

low arm carriage can be fine. I agree he could have more forward lean (it is slight though). I don't see much hip rotation (although he is a little "stiff"). I think he might think about more of a "toe or forefoot strike" too much and it is also hard when you know you are being filmed for a running form video!

[@cannibalmanimal2336]

A “serious” analysis

[@FYI9102]

his form is terrible, dont know why you give it so much praise, little to no forward lean hips forward, should be naturally left backward forward and backward arm carraidge, should be naturally toward the midline toe running not allowing natural swing of the torso