IMPROVE RUNNING FORM TECHNIQUE: HEEL LIFT TIP BY COACH SAGE CANADAY

[@alimbo9436]

I tried this on my run this morning and I felt a lot more activation in my quads and hamstrings. Will take some getting used to but at least it feels like I am running right now. Thanks man!

[@antoncigurh6342]

when i first started running competitively this was the single best tip. i watched kipchoge and other elites running form from behind them and noticed the heel coming back so high. so i implemented this into my stride, and it took a while but really improved my times and endurance. you don't want to be lifting the heel so much as you are pushing yourself forward and the heel comes back as a natural motion from inertia

[@danielgiese3987]

Only Sage would start dancing during a training tips video. LMAO

[@shawnjenkins5477]

Right?

[@2678dhetysjk]

That shit was funny random af

[@topoisomerace]

I love that he had the club music ready to go.

[@pinoynurseportal]

haha

[@HarveyRSM00]

Random AF 🤣

[@kow294]

dancing makes sage out of breath more than running. 😁

[@Drewb18c1]

What's interesting about that is it's evidence of how much being comfortable in what you're doing can affect your endurance. Not saying Sage was uncomfortable dancing, but rather that it's out of his comfort zone/wheelhouse. I've seen this a lot in combat sports, as a fan and as someone who has dabbled in muay thai. In muay thai, it blew my mind when sparring that I'd get so winded so quickly despite having quite good cardio from running. Also in MMA, you see it all the time how someone who doesn't have extensive grappling experience will gas super quickly when things hit the mat, but can go a night when doing what their specialty is. Suppose the interesting takeaway here is to not be overconfident in your cardio when doing things that are out of your comfort zone. I think a lot of it is from the fact that just because you might have excellent vo2max, it takes a degree of mental comfort to fully unlock that maximum potential.

[@tubesockets120v]

I noticed that too.

[@mav3ric100]

@@Drewb18c1 I know what you mean. A simple test is running flights of stairs. You can be pretty good endurance wise in running and running only activities. But try a jog up 5 or more flights of stairs nonstop and see how funny you start breathing despite being someone that crushes 30+mpw running.

[@TheArtofBlues]

Drewb18c1 its all about technique not comfort zone. I do muay thai/freestyle wrestling technique is key. And roadwork is a must no matter who you are.

[@yarakharam5343]

@@Drewb18c1 Its not necessarily comfort but rathe ryour central nervous system knowing exactly what contractions are needed in what order and timing to perform a certain movement "ideally" and then more you do that movement the more these neurals patterns get strengthened and less energy is needed. You can have good pulling force but if your body doesnt know how to properly engage the lats and scapula at the start of that movement you will struggle with a pullup.

[@IRunRoseville]

Sage I wanted to let you know I used this tip on my Sunday run and it worked great. Helped keep me running upright, and you were spot on about the efficiency/effort. Way easier to run tall

[@leeronwebb]

I’m a debutant runner at 52 years of age. I resistance train once a week and am in reasonable health but have never been a runner. I’ve been working on a run/walk 1km for the last 5 weeks and have seen gradual progress; going from 11:22 down to 7:34 over this period. Since I’m starting out, I’ve focused on form and I’m very satisfied with my form and stride at this point. I’ve gone from being a toe striker to being more of a mid-foot striker over this period. Yesterday, I incorporated this heel kick for the first time and was getting great speed and power (best time yet) but then suffered a left calf sprain within the first 1/2km. I’ll focus on rehab and strength building for now and then get back into it. But it seems that the heel kick can load the calf muscles a bit more than the less vigorous approach.

[@KrisPeter]

Thanks Sage. This video kicks butt.

[@fantasticpanties]

😂 💗 this comment!

[@florme6494]

I see where you’re going there

[@brandontan3938]

LOLOL

[@Ruck.Norris]

🤦🏽‍♂️

[@mmeccafork]

4:29 me trying to leave work early

[@navidnikraz2299]

JoMario Rivera haha gold

[@igordragoslav9672]

Ahahhsh When I go away from class

[@successinspiration4676]

😂

[@backbencherofdemocracy326]

Savage

[@314WIKINGERBANDE-qd9qz]

Fired 😂

[@paulsmith1490]

Great training tip. I’ve ran for years recreationally & recently added this back kick drill to my running, it has made a big difference 👍🏽

[@iffkitchen941]

*run ( I have run = I’ve run ) or simply I ran

[@DomantasProduction]

one of the best videos for running form, its simple and understandable

[@andrewapple1729]

The running man is my “ go-to” dance move on any occasion.

[@Ruck.Norris]

4:29 me crossing the street while a car is at the stop sign

[@thibod07]

Wow, you must be a fast runner! thank you for sharing I was trying to explain to a friend that a shorten leg will recover faster and easier back to the front and the only way to do that is by raising the heel. It came naturally for me so I could never understand why some people don't do it as it seems so hard to run with a dead wooden long leg that does not bend during the recovery. Thank you for explaining it so clearly.

[@mrnoadable]

A portion of my running form visualization is dedicated to the forward momentum of my torso and head. It quiets my thoughts and puts the action of my feet, legs, arms, and shoulders on auto-pilot. Running becomes a meditation, and it feels like I'm flying.

[@whitneywilsondesign]

I have the hardest time with this! My feet barely come off the ground when I run - especially during slower run days

[@dboardjr8873]

Ok I thought that was just me. The kicking makes me fatigue faster then I struggle through the last few miles.

[@Deadlyaztec27]

@@dboardjr8873 That means you need to do more kinetic stretches like high knees and butt kickers. You may also benefit from doing squats every other day.

[@dboardjr8873]

@@Deadlyaztec27 I do alot of squats and deadlifts. But I will give those kinetic stretches a try

[@pauljohnson4786]

I run like a Clydesdale; rocks fly from under my feet, lol.

[@MegaDreamOo]

Same here especially in slow easy recovery runs.

[@erwinandrew]

I had a feeling prior clicking this that Sage would dance. Sage doesn't disappoint. Nice video! Cheers!

[@Lescoureursfoudelasco]

Probably one of the most important tips in running, and should be told to all beginners on day one.

[@jeronimolopes1150]

It’s what I need to practice, I am a V50 marathoner with a heel strike and my PB last year at London Marathon 2019 (2:46:35), maybe if I improved my strike can be much better runner. Thank you Sage nice videos and tips. 🖐👍

[@error.418]

Good luck! Switching to mid-sole strike will give you a ton of efficiency benefits but also health benefits (our heels are not good for absorbing impact). Given you've been a heel strike runner for so long, do take it easy as you transition. Your calf muscles and the smaller muscles around your tendons will need to do some catching up to the new form, so slower/shorter distances while you concentrate on the form will be good to avoid pain or injury. Also consider shoe choice. If you have a higher heel or over-cushioned heel it can be detrimental to efficiency and injury-free mid-sole striking. So evaluate if you should get a lower heel drop (you don't have to go zero drop or zero cushion, I know some of the barefoot movement pushes that really hard, but it's not at all a requirement for mid-sole strike gaits. If you do choose to go that route, go gradually.)

[@Robert-pm1uq]

Hardly as qualified to give tips but here are my thoughts: I successfully transitioned from heel to mid foot strike after overcoming a xc injury. I focused on running very slow with good form (tall, lean from ankles, mid foot strike). The key was making this a habit which I would instinctively remember. It will feel strange at first, however if it can’t be maintained for the duration of an easy run then something is likely being done wrong.

[@HeathifyMyLife]

Hi What does XX mean please?

[@DaniAh]

@@HeathifyMyLife xc? Cross country

[@error.418]

@@HeathifyMyLife xc = cross country = competitive long distance running (5km and 10km depending on age)

[@error.418]

Strong agree, mid-sole strike is far healthier, and often it can be related to shoe choice as well as improving technique

[@Raucherbeinknacker]

As I found my quads were too tense to lift the heels, there was childhood remembrance in my head about kicking my butt when slowed down from running. This was when the body weight was pushing the lower mechanics, and I tried to run like being pushed from behind. This totally changed my hip momentum and the pelvis became from a following part to the leading part and my legs became pretty relaxed and my heels were flingering up freely!

[@johnwolftide1971]

I've seen many videos about the same subject and by far this was the beat explanation. I finally have it down. Thank you!!

[@Retcon__]

Yes! Great technique! I like to visualize gum on my shoe and im using the friction to get it off. Gives me a good visual of sliding the foot back and up. :-)

[@joshuaadao4087]

Oh wow, this actually works 😀

[@vicoyw]

I keep watching your Moon walking dance.. Gosh It really makes me LAUGH!!! Thank you!! It's sooo cute!! I've never laughed this much watching a HOW to on running!! BUT HEY... IT WORKS.. I did it today!!!

[@rubenrodas4573]

Finally ! something simple and easy how to run

[@PLANETWATERMELON]

Had to give a thumbs up for the dancing!!! Hysterical.

[@ssfnp]

Loved the "running man" demo & "haven't been to the club in a while"!! 🤣😂 Thank you for making me smile 😊

[@hikenadventure]

Very helpful, loved the Dad dancing.

[@spikerboy81]

Something tells me you made this video just to have a reason to dance

[@steveflor9942]

Agree completely. Get yours heels pointing to the sky. Faster, less injury and easier cadence control.

[@baschena16]

Lol the best way to drive home a coaching tip is definitely through breaking out in a dance party 💃💃 always informative, thank you!!

[@devc285]

I wish I could say this taught me anything at all

[@kkwong6528]

It doesn't. The lifting is not a form, it is physiology. No way can a beginner try that, and he didn't mentioned how trained his thigh, hip, back, neck, arms/the whole body to accommodate the lifting. It is natural to propel us that way when our muscles can take that jumps.

[@sadangani233]

I am watching it again after 2 years ❤❤❤❤ awesome video

[@bleon2244]

-Greatest advice "Its better to think about one thing at a time"

[@survivallaar1986]

Thanks!! Very clear! I have just a very few lift of my heels. My running paces are always kind of the same. Hope this will give a little boost :) I would like to improve. You are good in imitating bad forms of running 😄

[@leodigiacomo]

Excellent video. Bonus points for the dancing!

[@mustaphab.1190]

For those amateurs like me who wants to incorporate this drill in the long runs esp slow ones, I found an efficient way: there is this cycling drill for smooth pedaling where the rider concentrates on 6 pedal strokes on the right foot, then 6 on the left, then 5R followed by 5L, 4R 4L...until each stroke is as smooth as the other R/L..then repeat the whole procedure once more from 6/6. I applied the same logic into my long runs, where I exaggerate the heel lift for 6 steps on the right side, well focused, then 6 steps on the left. 5R/5L....2/2 and R\L..then repeat the whole series as much as I can, be careful with the hammies since it's a little bit of exertion, hope it's clear

[@randolfkila2125]

Hey, How do I incorporate this into my walking form.

[@xuganyu96]

Coach Canaday has got some killer dance move!

[@Vo2maxProductions]

ha ha, I try! Full Dance Video with Pacer The Dog on my Instagram: @SageCanaday

[@xuganyu96]

@@Vo2maxProductions Followed! Your dog has terrific talent for dance, as well!

[@mybrkly]

I was laughing during your running man.🏃🏻‍♂️

[@WowzaGuy]

This video is so good - explanations are very helpful, including the point about the action happening behind you. Thank you!

[@KatrinaDancer]

The best part is @ the end where u dance with your dog 💜🐕💜 Love it!!! 💖

[@skyekingdom0]

4:29 me going to the kitchen at 3 am

[@MrBumhunter]

listening listening shuffling shuffling why am i dancing now?what was i here for again =p great video i've been looking for a clear explanation on how to improve the running technique!

[@CrazyEggs123456789]

You explained all of this so simply in an easy to understand way. Thank you!

[@tedeshiasmith2149]

I tried it this morning and I noticed a huge difference. I noticed a few things: my butt muscles were used more, not a lot of energy being used, and I was able to control my pacing much more effectively. The last was what I had a problem with so will try on race day. Hope to go consistently sub 25 before year end.

[@melissamckinney1005]

I love dancing so this really helped😂🎉🎉 awesome!!!

[@klaasdeboer8106]

I tried it and it feels marvellous, like running with a tailwind or downbridge (which is my holland substitute for hills. My stridelength seems to increase more than my cadence goes down. Cadence down? Yes, but my cadence was at 200-210, so no problem. I think my cadence is so high because my legs were weak and I was a bit overweight when I started and it got stuck in that rhythm. Anyway this trick will be one of the things to keep myself playing around while running on straight roads.

[@MedicineRunner]

Dude I just watched this before my run tonight and blew my 2 mile pace out of the water. I’m talking 1:40 faster. Thanks a ton man! I’m a relatively new runner (only good thing that came from the pandemic for me). I average 6-10 miles a week but I’m getting more serious now and this vid really helped my efficiency and comfort. Thanks again!

[@ydiabO]

Do you run continuously or stop and go? I've been running for a couple of weeks now but i get tired after 1 km = 0.6 miles. It's getting better but is it normal?

[@MedicineRunner]

@@ydiabO Absolutely normal if you have only been doing it a couple weeks. Starting out, I always had to stop to walk a bit no matter how far I was running! Currently, I do not stop or walk for any of my runs. I have 3 runs a week. 1) long run (3-5 miles moderate pace) 2) tempo run (2 miles, 2 min intervals) 3) recovery run (2-3 miles slow pace) For me- the weekly tempo run really helped me break fatigue barriers.

[@ydiabO]

@@MedicineRunner Thank u for your reply.. I see, so I need to stick with it ( I do see improvements), and add intervals to accelerate my progress 👍🏼

[@MedicineRunner]

@@ydiabO You got it! To get good at running, it takes running. Sounds simple but it’s true.

[@MrKingamaziah]

I noticed today on my 20 miler that when I increased my heel lift behind me, I increased speed consistently for the same or lower cadence.

[@robert.mechura]

If you want to get faster, you should watch my newest video. Don't mean to be one of those guys who promotes there channel in the comments but I think it could really help you out.

[@Richard_Garza]

Robert Mechura you could be frank, but you gotta do what you gotta do.

[@samrothstein31]

Tular Ikarra big help thanks a lot ! (Newbie doing first 10 miler)

[@RamdozaCh]

Dude, I can’t IMAGINE running 12 miles, good on you bro

[@trinichinee6426]

the overall motives of running form is higher efficiency.. gather as much momentum to carry you forward. kicking behind your buttocks propels u forward a bit .. hence the reason why u had a better run there are other methods too for increasing your momentum. the smoother your stride is .. the less stress place on u feet

[@Blessings-e4i]

ooh my God i love your training mr. Sage

[@DaniAh]

Dude his legs are prettier than mine haha goals

[@jgt1120]

How do you always know what i need to work on! THanks

[@agoogleuser4179]

Thank you. This definitely gives me something to experiment with. I'm not a heel striker and I don't "sit low in the saddle". What I do check myself for is a feeling that I'm riding a bicycle. That brings my forefoot or midfoot down and raises my trailing foot but I'm missing that push off you described and also doesn't do much for facilitating a momentarily airborne period which I associate with frictionless movement. Again, thank you.

[@erictay8403]

Wonderful advice. Helped shave more than 20s off my usual pace today just by following the tips given in your video. Thank you!

[@rammurtilath2529]

I shall try this tip into my running 10k practice sessions.Thanks for these tips.

[@robmyers8948]

Confused, sliding back to push forward is what others say not to do. But instead push down with a slight forward lean. Any idea what right?

[@caskstrength7629]

I think everybody should run the way that fits them. I run for more than 30 years now. And when I run and look around It's Nice to see the different styls of running. What fits You does not always mean the best. Run the way you feel best at. There is no best way to run for everybody. Nice dancing btw. 👍

[@MelissaHurley1994]

Only there is bad form to help people do better. There is different forms and works. But there are things people do that hurt themselves

[@miggsy21ace93]

Sage, best video yet. Thanks for taking the time to make this vid and dropping knowledge!

[@alexbk44]

Great explanation of running biomechanics. Seems like the kick back will fully activate the hamstrings, which are fast twitch/sprinting muscles, and may cause cramping in long distance running. I had to work on deactivating the hamstrings and activating the gluts which are more slow twitch, to minimize the hams cramping. Let me know your thoughts.

[@nikitaw1982]

Was on a trail walk and started trying to keep toes in contact with ground with normal stride or without changing stride. Felt glutes somewhat engage and Accelerate a little without changing anything else. I'm slightly pigeon toed.

[@tracystevenpeal5005]

You do understand 2 things: first, your foot hits the ground, it doesn’t move, you move over it; second, the fact that you’re butt-kicking is the reason why you knee drive - it’s called a counterbalance...PULL your foot underneath you.

[@SinsOfLiberty786]

I sprint once a wk. 9×40m. 4 min rest between sprints. Strict form, knee drive/dorsiflexion. I always sucked at long distance runs & so I decided let's see wat happens if I dorsiflex on the long runs. Added 20% more energy to my long runs, which means I could maybe shave a minute or 2 from my 5km time. Brought it down from 40 mins to 35. My friends all ran their 5km in 25 mins, so I borrowed another running mechanic from my sprinting technique: butt kicks, but at longer distance I don't let the heels go as close to the glutes as with the sprinting. It worked. Added another 20% energy, brought my time down to 27 mins, eventually 25.

[@amithsingh7790]

Thanks. .enjoy that you make your vids fun and entertaining

[@laurieinjapan]

I tried cues like "high heels" and "soles to the sky" but it made my pace much lower (around 165 to 140 steps per minute). Do you have any advice for trying to increase the pace while improving form?

[@bobprice65]

I liked it. You landed nicely on the ball of your foot when demonstrating the "good form." The dance touch was !!! +++

[@brunospasta]

Ahead of this time. Back when everybody religiously talked about high cadence he already talked about heel lifting 👌

[@benlee526]

Coach Sage breaking it down. Who knew!?

[@AvsFan32]

How does this correlate with driving the knee forward? I’m trying to understand both ends of the stride.

[@coinmarketswot3264]

I feel less lonely, because the cameraman is laughing too. @ 4:29

[@lewchiha]

Mate...you’re telling me we can train by shuffling? This is sick!🙌😂

[@aestheticallypleasingaesth8941]

Holy moly those calfs!!! Way to put in the work and commitment to running!!

[@vn5051]

I always drag my legs while slow jog but I hope this helps...I'll try it tomorrow

[@maureenseel118]

Worth it just for the dance moves LOL. I'm doing a lot better with kicking the heel back and focusing on almost a wheel motion coming from the hips instead of running from the quads or calves...but the non pavement options around me are scarce so I'm still having shin splints sometimes...

[@gyularadi3048]

Good tips. I'll try it for sure. I run least 10km ~5 times a week. I cached myself doing the "ultra shuffle" often. Interestingly, if someone comes on the trail, wave hi and realize i run properly!?? I guess just stopping overthink it.

[@brendanbravo4960]

Omg just lost it when you started dancing 😂😂 oh god that made my day

[@akirawong]

Heck ya. Didn’t expect the running man demo! 😂

[@edwinkarani5593]

I love your dance style man, great information man.

[@ConanObrien22]

4:29 just who the hell running with that form smh lmaoo

[@cloudyhead9172]

It’s when u shit yourself

[@ryang4492]

I cannot stop laughing at this comment omg

[@asfaltasfalt1]

I know. I’ve never seen anyone run like that. Very funny. He tried. Just over amplified.

[@Player-001]

Conan O'Brien actually got someone from the other class who runs like that(i honestly laughed when i first saw him running that way lol now im used to it)

[@paulfogartysongs]

The Thunderbirds run like that. But then, they are puppets.

[@DerekBoy27]

Thank you for the great advice!

[@theelement6255]

I love that this turned into dancing 😄

[@Eugene-tp5qn]

Very helpful tip although easier said than done when you're 30+ years old. Nice legs btw, incredible muscle definition.

[@Dougwatson2]

This made my day! Thanks for the tip and thanks for the moves!

[@user-jl2wd1it8h]

I from Uganda 🇺🇬 I wish I had nutrients like this man

[@FYI9102]

why are you gae

[@landwirtschaft2116]

Can you post a link to the shorts you are wearing please? :D

[@Bluefrenzy78]

Great tip. We got to learn about running form AND how to do the running man dance. :)

[@hungmanxxxx2462]

Great tip ! I’m heading to a local club tonight to test out my new running form

[@pratikshetty4598]

Hahahahaha that was hilarious 😂😂😂

[@pratikshetty4598]

Hahahahaha that was hilarious 😂😂😂😂

[@elitejrunner6580]

The heel lift is definitely a key trick to running and it kind of helps prevent the overstride, But you don't want to just think about kicking it up when your running because then you won't be that powerful when you run fast. In other words, you don't want odd leg kicks in your run and to run vertical.

[@someonegreat7]

Great tips and the heel lift is something I tune into at least once every run. It does wonders for helping your foot land properly when it comes back down and helps prevent overstriding forward. I'd love to see a video with extended-time stride views, like someone riding a bike alongside the runner - in the training talk videos you always go for just a few steps and it's difficult to visualize what this actually looks like in the run. A longer take would allow the audience to see what you mean. Though I know you're always disparaging your form, we'd appreciate the demo!

[@roybatty1475]

The thing about qtips is you're not supposed to stick them in your ear but I do all the time. So satisfying

[@christianerfort9842]

Thank you! Helped a lot

[@toroddlnning6806]

as long as your running with right techneque, ankle dorsiflexion, landing on you toeball, barly if not at all touching the ground with your heal, shoulder over hip over ankle, you should have to do anything extra, the higher heel kick comes naturally with higher speed. Some ppl have alot of explosive power in the calves and feet in general, sprinters, with heavier legs. Their efficient runningform at low speed, marathon speed, is different and probably slower than a lighter long distance runner with lighter feet.

[@faizarulrahman1167]

🤔 focus on push leg back instead of lift heel,right coach?

[@budabead]

Okay THIS is it! I have watched.... nothing short of dozens of videos from "larger" YT channels whom over complicated what you managed to drill into my head in 5 minutes! Thank you so much this is golden stuff right here! You sir have (probably) single handedly saved my heels, here have a new sub! Ps sick moves btw 🤗👍

[@ajitthomas1651]

Sage, love the dance moves! Definitely going to try them out after my jump rope routine.

[@PabloRodriguez-mx7pr]

improving my running technique cured my iliotibial band syndrome. no ammount of rehab replaces good mechanical movement

[@wevans91]

He's absolutely right. Whenever I think about sliding my feet through while lifting my heel behind me I always end up with better form.

[@joshpeck3880]

4:29 When im prairie dogging on the way to the restroom

[@NorthsideChamps16]

Is this also known as the Pose method? Couldn't watch the whole thing if this was addressed.

[@onthevlog9352]

This video is so helpful, we will definitely be using some of these tips to help improve our form!

[@matosoriopreto5579]

Sage always excellent !!! Many thanks !!!