FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE! Ft.

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[@tri0xin]

So weird.. looks like he's running at half the effort. Really cool to see the contrast.

[@ricodelavega4511]

really, a bit amazing. @9:02 it looks like sage is transfixed on spencer's running form.

[@Je66384]

As you get faster, you also have to learn to control your breathing more

[@ianbusche1471]

He is

[@i_would_but_i_wont]

I just heard about the "85% rule". Hugh Jackman on the Tim Ferriss podcast spoke about Carl Lewis running at an 85% effort, and thereby running faster than his competitors. I think the crux is that by not trying too hard one remains relaxed and let's the body and training do the work.

[@coasternut3091]

Masters make difficult things look easy

[@AlistairLattimore]

Such an incredible contrast in style. Spencer’s stride is long, smooth and you can nearly see him accelerating on each stride where as Sage’s legs are turning over so fast, short strides.

[@backyardrack]

Alistair Lattimore and he runs on his heels. The other guy is on his toes.

[@yannickm1396]

​@@backyardrack Midfoot.

[@zanies6288]

Go for trail running with Spencer.

[@scottwills4221]

Sage, you were brutally honest with great insight & analysis very impressive thank you!

[@donacounts5357]

Great video! Very few people are able to honestly critique themselves.

[@potrosanjuan]

You have to analysis camera man technique, he mantain your pace charged with the camera.

[@STBRetired1]

You can always tell a real professional - they make what they're doing look so easy that as I sit in my chair I say to myself, " I can do that." Amazing to be so effortless and so fast. But around the 7:00 to 8:30 time, you talk about your "tight hip flexors" not allowing your leg to rise up higher. But as you talk further about the arch in your back (7:57 freeze it), THAT seems to be the difference between you and Spencer's ability to get the rear leg up higher. Spencer has that slight forward lean that allows his rear leg to elevate higher and you don't. So you were correct that you're running TOO upright. This was the "mostest" "bestest" video analysis of running form that I have ever come across. I'm 79 and have forgotten how to run and videos like this are an immense help. My first day out a couple weeks ago, I was reaching out forward too far and using my hamstrings to pull me forward. That sure crippled me up for several days.

[@arnellp8771]

Me: The sky is blue Sage: You know, part of it is genetics

[@divisionbyzero7916]

No genetics. 100% technics. Sage you have enough power. Improve the forward leaning first that reduce the upper body rotation und bring your feet landing parallel to the street. Landing is key. You waste power to Ground when you don't land parallel

[@garrettmelling6787]

Stefan Erdmann it’s because he is an ultra runner and not used to running at a sprint pace. I’m pretty sure he knows how to run lol

[@jimkarthauser]

@@garrettmelling6787 he might know how to run, but he's not running anywhere near as efficiently as Spencer in the videos.

[@garrettmelling6787]

Jim Karthauser cuz he doesn’t train for that speed?? Lmao

[@jimkarthauser]

Garrett Melling speed and good running form aren’t mutually exclusive. I’ll bet Spencer running at a slower speed still looks very similar.

[@Crismans843]

Good analysis. My initial observation was that Spencer was more relaxed and fluid in the upper body. I remember my high school track coach telling me that I ran too tight and stiff. I wasn’t ever able to correct it. I look forward to to learning how you overcome it.

[@jacobanteau6020]

Agreed. I haven't even seen the analysis part, but sage just looks like he is flexing his whole body like he's bracing for something. I tend to do the same thing when I'm trying to sprint and it's such a huge wast of energy. Still working on getting over that, but I've found that regular strides at full sprint help me work on producing that power from my hips and let the rest of my body stay relaxed. It's all about letting your body get used to moving that fast and build that neuromuscular memory... At least that's my understanding

[@CarloSnow5]

Part of it is the arm swing

[@gaberoyalll]

Listen to piano music while u run and think of calmness for a drill maybe I'll try sometime.

[@Crismans843]

@@gaberoyalll I know I’m a little different sometimes, but I find Renaissance choral music facilitates my runs (particularly at my less than elite pace).

[@tianl98765]

Spencer does have a nice looking form

[@pullupparker6110]

Sage is the fastest heel striker I’ve ever seen

[@pranavps851]

3:12 The cameraman is the MVP

[@aditkoel]

exactly, he ran with almost same speed and pace holding that camera!

[@andreysh9340]

One of the best running tips videos. In this comparison Spencer is clearly stands out with his *springy technique* . I think that comparing legs to springs can help while learning how to run. There is two phases. Compression - place your foot under yourself with some body lean to load spring with maximum energy and minimum speed loss. And push phase - bounce back from the ground by releasing spring energy to propel yourself forward with maximum speed. Every stride is like little *jump forward* using one leg. You should be springy to run fast. Thanks Sage!

[@Anza_34832]

Kudos to Spencer. Nice guy. Efficient runner. Sage, well done analysis. Detailed and intuitive to understand. Please follow up with the drills, exercises and stretches required to enhance pelvic tilt and running efficiency!

[@classicalytrumpet9190]

First but nice to see you and spencer collab again. Love both of your guys content

[@100maxPower]

Word on the street: Sage secretly getting in shape to run a 5k PR!

[@zanies6288]

He is 35 right? Quite difficult to achieve it now.

[@100maxPower]

@@zanies6288 Abdi Abdirahman is 43 and qualified for the olympic marathon. If your letting age limit your confidence your already a step behind. I am not saying it is easy but not impossible. (I realize the marathon isn't the 5k) Wherever the mind can go the body will follow :)

[@MichaelTaphouse]

Amazing video thank you so much!!

[@jan.jelinek]

Sage - simply and honestly - this is the best running form analysis video I have ever seen! Great job!!

[@jakevandecar2921]

Sage my man, youre a constant inspiration. I recently landed a position as a volunteer running coach for an impovershed elementary school. If you could do a video on coaching tips for amateur coaches teaching amateur runners that would be so stellar. Any tips for coaching would be awesome. Again, thanks for all the inspiration. I started running about 1 year ago and already completed an ultra-marathon (moab red hot 55k) and that was from inspiration from your videos.

[@gagekrall1683]

Dude that’s awesome!! I want to be a coach after college as well

[@fredrickoballa829]

As a kenyan my advice is find a 50 metre steep hill make them run uphill sprints for like 20times.they will find their comfort zones.

[@SamWynne]

This is killer detail. This real life side by side is way better that splicing two videos together. Thanks for taking the time to make this happen and of course for the analysis as well. I have a terribly low cadence when I run. I’ve gotten up from 150 to 158 ish. Still have a lot of progress to make, but I’m only a year into running. Thanks for all the advice! I couldn’t do it without you.

[@zanies6288]

You are just like me I too run around 155-160s sometimes in 170s if I try hard almost sprint

[@MrTsinobmort]

The comparison and contrast really helps to make what you are talking about much easier to understand. Best of your form videos I’ve watched.

[@alexbodnar3822]

When will we see young whipper snapper vs. mountain?

[@cypriank6705]

I personally see the best athletes with the best form running at a crazy pace but making it look effortless, then you know they mean business

[@peachfreude]

Camera guy is a beast too

[@cpruns4501]

This is one of the best running videos I have ever seen! If I had just seen the main guy run I would have thought he looked awesome but to see the contrast is amazing. Even the smallest efficiency save over a marathon is going to add up huge. I need to start working on the little things.

[@kingdingeling0001]

Hey there Sage, great comparison between your two styles. It comes down again to imho your misunderstanding where the root of your problem is. Solution for all the named problems: lean forward more. Your center of gravity comes more forward, you engage your abs more, your stride will be more midfoot than heel, you stop overstriding, and you have much better pushoff. dont overthink your "tight" hipflexors, its a myth. Think about it: how many hours have you spent "stretching" your hipflexors, but they still feel tight and you still cannot extend your hip more than you do? Again, hip extension capability is partly relative, which means because your psoas attaches to your spine AND pelvis, and your maximal arthrokinematic true hip extension is about 10°, you have to lean forward from your whole spine/upper body to get your leg go further behind you. Check again in the still frame where you compare your body position: you have the same pelvic tilt like him, but your shoulder girdle is much further behind your pelvis than from your friend.

[@aleks8283]

So if they got same pelvic tilt, how come Sage's leg doesn't go as far back? Personally I think tight hip flexors are a big part in this equation. Sage isn't stretching much at all according to one of his vids. Like 5 mins a day.

[@JasonLawrenceNoel]

@@aleks8283 Forward lean of the entire body

[@aleks8283]

@@JasonLawrenceNoel Spot in Jason. I just rechecked and that seems to be the case.

[@oliverfox7816]

worth checking out pso rite a point release therapy, cause hip flexors can be hard to stretch conventionally as they lie so deep. using some tennis balls on mine helped hugely

[@ldfades7493]

You’re both running at speeds I’ll never reach, Spencer in particular makes it look sooooo easy. Great video, I’ll see if I can implement some of the improvements into my running as well.

[@fastinradfordable]

Sage. So. Much. Respect. For calling Out your own issues. Wish someone could analyze my form. But luckily I have a track literally across the street from my house. It is very tempting to add in track workouts since I moved to Oregon.

[@fastinradfordable]

One other note. Don’t you guys think Spenser has a less than ideal arm swing? Excessive cross-over?

[@shannonsides6017]

Such a great gait analysis video to have two elite runners running alongside one another. Great videos, Sage! That’s the awesome thing about your channel is that the videos you put out stay relevant long after you publish them. Hope you’re recovery is going well!

[@JordanPike]

Dude's got power. These collabs are sweet! You should keep doing them. Next get Spencer up into the mountains for some trail running. :D

[@josephhwang1428]

Been looking for a good visual to understand what I might be doing during my runs. Really helpful. Thank you,

[@rnodeprot]

Interesting form contrast and always good to find areas where one can improve. Would be cool how form might change with trail-specific things like steep, but runnable climbs and technical descents.

[@willyp2928]

"Hopefully you guys think I'm funny" 🤣🤣🤣 love it

[@Tom_Chaka_Tom]

brilliant video. i always thought the guy was a bit vain. Discussing your weak points so openly is worthy of all honor.

[@lania3717]

Sage's stride is shorter/tighter because of all the vertical training. I was about to say lack of forward leaning while watching the video then Sage said it in the video ;) Spencer looks relaxed but I want to see what his form looks like when he is pushing himself.

[@danshowlund]

This was really helpful, especially to see the contrast. Thanks!

[@Dennis-de1ji]

Sage you overall seem tighter, Spencer is so graceful throughout a really wide range of motion

[@aleks8283]

I'll be stretching my hip flexors a lot more after this. Thanks, great vid!

[@ultralift3719]

Thanks for filming / analyzing / contrasting the running mechanics. Creates more value from the collab than just doing a long run together. Looks like your initial ground contact with heel strike in front of pelvis is applying a "braking effect?" You've mentioned you're relatively quad strong vs. glute strong. Spencer looks like fore/mid-foot initial ground contact under his pelvis, so able to apply max power from the glutes.

[@RAY-gt7cp]

Great video! I learned allot. Thanks for posting.

[@dimitriosfrydas1474]

take off the buffs!

[@JonsConsciousLife]

The haircut is metal AF. The video content is excellent, and yes Spencer we do find you funny.

[@zanies6288]

Spencer looks he is barely jogging in those 400s.

[@ianbusche1471]

He is

[@mar504]

Right? His stride looks so fluid and effortless

[@adamhergert5575]

Pretty critical analysis of your running form, but being realistic and addressing the deficiencies will only make you better. I enjoyed the video.

[@JerryEgge]

Excellent video on form and cadence. The video comparisons and graphic illustrations add so much more to the video. Thanks!

[@markus7894]

I love it! Very nice illustration of form. Adorable running form of Spencer!!

[@chrismacfitness2975]

Amazing analysis Sage this is brilliant. Effortless running from him just inspiring

[@Chris-dw3xl]

Really great to see and interesting cheers sage 👍

[@JBDazen]

Very informative! Also it proves how far you can get on bad form ;-)

[@kvhaes]

Many thanks Sage for another great video, it helps to improve my own running form. Hill sprints seem to be a great way to become faster, also "in the long run"!

[@TheFODRunner]

Fantastic collab, loved these videos you’ve done together! Also appreciate the honest comparison 👌

[@coachshermanonyoutube]

Nice work. I really enjoyed the contrast and comparison of the two running styles.

[@closmasmas9080]

1:17 The iconic phrase

[@mod6870]

I would have also liked to see a comparison on the form when spencer is being pushed to run harder also so that you are both working equally hard. This would be hard to do side by side but could record one where he goes like 85-90% on a 400 and then you do the same and compare the form there so that it is a fair comparison for both runners. But good video keep on running.

[@philellul4476]

Been watching your vids since 2014 to 2013 when I started running your channel was the first running channel I ever watch would be good to see you improve and get faster in the faster events track stuff 💪🏼💪🏼💪🏼💪🏼

[@overpriced.cheese]

Wow it looks so effortlessly when he does it right

[@christerzian9293]

This is a great video. I’ve seen may talk about great running form and seeing the difference is very helpful for me to improve. Your a great runner regardless and appreciate the videos.

[@cameronmueller]

So awesome to see you and Spencer in the same videos

[@TylerStruyk]

I think this is your best form analysis ever (by far). When you try to "fake/mimic" a problem yourself in your own videos its not the same. This time you had the correct form vs none correct side by side. Would have been nice to add links to other videos of yours for each problem. Arms swings = {Link}. Push off = {Link} etc

[@pr4nk5tr]

Quite remarkable how Sage reached such a high level despite heelstriking. I used to do that, which was a nightmare: Shin splints, tough on the knees, and so much less efficient as I wasn't using that spring effect from the Achilles tendon and wasted too much force pushing downward instead of forward.

[@JasonLawrenceNoel]

Sage is the best! Just going to put that right here :) great video as always ✌️💚💪

[@tangchangrvhs]

The first things I noticed was your more upright posture and higher cadence as well. Good analysis, and personally I have some of the same issues as yours. Good luck to form improvement to both of us.

[@edwardli9094]

Thanks for this! Just bought some Xero shoes and seeing you volunteer your running form for points to watch for and improve is super helpful and enlightening!

[@VIQID44]

I'm newbie runner but I think hitting squats and deadlifts in the gym has helped me develop my glutes and made me utilize them more in my running and it feels like its making me more efficient and less quad dominant while running.

[@rkhudairi]

Very cool! Can't believe how fast these guys are running. I am pretty sure when Sage says "stride" throughout the video he means "step"...a "stride rate" of 205 would be insane...a step rate, or cadence, of 205 is much more likely what he's referring to. "Stride" and "step" are two different things. I only make this distinction because Sage is using a fair amount of running biomechanics language and I'm sure appreciates accuracy.

[@cospinan]

Super nice Video, What I see as the major difference and probable one of the main factor is that he body is leaning forward much more, and very importantly in a straight line (more or less) this makes that the apparent angle of the leg in front with a vertical line crossing the center on the hips is iqual or smaller, when the knee is at the farthest point in front. leaning forward also makes less overreaching, and the vertical oscillating has a greater component on the horizontal plane... i.e. more propulsion. the recovery of the leg on the back will start more naturally from a higher point. the landing of the foot will be more middle foot... (also naturally). then the most conscious work should be to avoid tilting the lower back (hyper lordosis) to prevent injuries and putting power on the ground. You explained great

[@markjonz]

Kudos for critiquing your own form like that Sage. I'm just an average runner and not pretending to know what I'm talking about, but before you started talking I noticed how upright your form is compared with Spencer's. It seems a lot of the other stuff you mentioned comes from that. Your knees come up higher and then you have to heal strike (a bit) to make the stride length. Is this because you were having to push more and in more sprinting form? Do your flex issue prohibit a forward lean. You mentioned the lean a little bit at the end. What can you/we do to get the right lean? Fascinating video, thanks

[@boblock8942]

Great stuff!!

[@Prof.Es.hesromsouza]

Very good analysis, Sage. That will also improve my running performance for sure. Keep making videos like that one. I like them a lot and we learn a bunch with you guys. Thanks a lot!!! Congratulations!!

[@conner2811]

Excellent analysis, great running content as always

[@skyekingdom0]

nice collab Sage

[@joseneto3468]

Great job, Sage! 👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏

[@baltsu]

A great video Sage! I love it how you used multiple cameras. That camera guy had to run fast too to get that footage.

[@jon77y]

Great info, very helpful, thanks!

[@akiratam5623]

Nice form analysis! Love it!

[@chrisshore9000]

One thing to help train that anterior pelvic tilt out of you is to do exercises that promote posterior pelvic tilt, intern your core will be organized to protect you. Russian Kettlebell Swings are all around the best single exercise to get functional strength in areas that are usually compromised and hit cardio too. For you hip flexors, do some compression wrap flossing in the upper thigh and then tie an extra heavy band to something strong a lil below the height of your knee, addressing it with one of your sides pointing in the direction of the band, step one foot in on the other end of the band, pull it up your leg as high as you can and go into a lunge with that knee on the ground. Get as much tension on the band as you can without falling and while stretching your hip flexors, remembering pushing your groin. In that position you can lean to each side and internally and externally rotate you femur. You cane also do that with your back facing the direction of the band.

[@dominofuel8050]

I'd be interested to see how your form when you were 23 compares to Spencer's now. Were you smoother and more efficient at faster paces when you were focusing more on the 10k than ultras?

[@smirnovTri]

great analisys. Lot of details. Thank you

[@georgebucheimer9911]

Hey man, first thing I noticed and what has helped me a lot is adjusting arm carriage. As you can see, Spencer's elbow angle is much smaller than yours. Also, his forearms and wrists are kept in much tighter to his ribcage and chest. Try keeping your arms in tighter, they are a very underrated component of running form.

[@raymondfoo9045]

I always do some shoulder and neck mobility before run to relax my shoulder. Shoulder is important in unweighing so it needs to be relaxed at all times during running.

[@sagespills3159]

You know you’ve reached peak runner when you watch these for fun 💀

[@nasirawil2935]

Thanks brother this is so helpful for me

[@roberthill7458]

Awesome Video.

[@andrewsquire9892]

Very nice analysis.

[@MattGrahamEarthSkills]

Good stuff Sage 👍

[@mattleedham7097]

really interesting analysis - thank you!

[@marco_pantani_vegan7301]

Nice video

[@genemoberly2079]

Well done video!! Very helpful! Thank you! God bless!

[@shreyatalekar8630]

LOVELY PLACE TO TRAIN.

[@Eagle-zl4gz]

Wow! You look like your working twice as hard reminds me of how I looked with a few of my running friends lol.

[@saragonmcenany6229]

these videos are so informative - great insightful work Sage. May be with the types of S&C would improve your sprinting e.g. spinning low ears on a bike, faster twitch

[@bradleykeys987]

Great video and analysis. Sounds like you know all the things to do. If you haven't yet, get hooked up with a really good sports chiropractor to help balance out your biomechanics!

[@andrieslouw6588]

I ran with crossfit shoes during lockdown because it was all I had. The result is that I changed my running style because of it. The hard soles forced me not to strike with my heel. After a painful transition and lot of shin and calf pain, I now stike with my forefoot. (On a permanent basis). I feel a lot lighter and smoother. Running has become a lot easier. I'd recommend anyone to experiment with it.

[@somesshbahuguna9620]

In long distance running, I think what matters is energy efficiency. So one has to find his/her own sweet spot in stance, cadence, foot landing etc to be energy efficient. Like resonance frequency of any body.

[@peakperformancetraining5882]

Great video showing this analysis

[@mrcarlwheezer584]

looks a lot like me with my friend who outran me doing quarters, some great insight!

[@angshulsaha9850]

Sports running science is really interesting

[@settlers33]

Love this!

[@nicksaveka5078]

But who suits running longer distance more? Would you still run like Spence for a marathon or something?

[@ryanevius]

Cool analysis, Sage. I wonder if/how some of these things could translate into more efficiency over the ultra distance. Always improving!

[@duarte1082]

Thumbs up 👍