Why Does My LEG FLICK OUT when I Run? - Running Technique

In this video, I'll be answering the question "why does my leg flick out when I run?". Over the years I've spoken to many runners who have noticed that their legs tend to swing out to the side as then run, rather than driving forwards in a straight line. If you've ever noticed that your foot kicks out when running, or that you clip your ankles when you run... this explanation should hopefully help you understand these types of heel whip.
Not only do I describe why this leg flick happens, but also what you can do to fix it!
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There are two distinctly different types of running technique that I wanted to cover in this video:
1 - The inward rotating swinging leg, where the foot flicks out the side as you run
2 - The outward rotating swinging leg, where the foot flicks across the midline behind the body during early swing phase of running gait.
The first of these two different running styles usually happens due to poor control of the combined movements of adduction and internal rotation of the hip. Often a focus on strengthening the abductors and external rotators of the hip will help to correct this type of "leg flick"
Feel free to try using exercises like resistance band crab walks ( • Resistance Band Glute ... ) to strengthen this movement.
Secondly, if you have a tendency to flick your foot across behind your body as you run, you might want to focus on hip flexor mobility exercises such as the kneeling hip flexor stretch ( • Best Hip Flexor Stretc... ), but be sure to keep your hips and pelvis in good alignment, facing forwards, rather than rotating out.
I do hope this video helps you understand why your leg flicks out to the side as you run, and give you some ideas for how you can go about improving your running technique!
Good luck :)
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TWITTER: / kineticrev
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Music by Epidemic Sound: www.epidemicsound.com
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolution.com
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[@JamesDunne]

Check out this video for a more detailed breakdown of running technique: kzbin.info/www/bejne/o4TZk4ZmiJmlgNk

[@runningcomposer1682]

Found your vid. I am dying with the flicking across... no idea what to do. Am doing those exercises but flicking across happens after a while.

[@farhadquest6448]

Contact details please?

[@atsumu5875]

i never really thought about my leg flicking out when i run, my coach just mentioned it and i’m not sure how to fix it because i don’t notice that i do it

[@JohnSmith-rx2uv]

Honestly, one of the best running videos I've ever seen. Thank you!

[@raulskaliks4494]

Thanks for this. I had a very thorough gait analysis done and the video showes a subtle foot flick. The coach had bigger issues to fix so he dismissed that and didnt even look into causes. That was long ago, and just today I got this video in email. It is vert informative, thanks!

[@Azoth5876]

So glad i came across this. Haven't been a runner for a couple years but had a few people mention my weird running. I recently noticed when cycling that my right knee swings inwards as the pedal comes up and figured it was related to the running. Looks like a aductot issue from what you are saying. Cheers!

[@KaMi-gz1il]

I've ran for years and it was only a couple weeks ago I had to go to a place where the threadmill was in front of a big glass wall, I realized I flick my legs outwards and I look very funny while running. No doubt why people gets surprised when I run for too long, they might think I'm a newbie because I have a weird running form. Honestly, now I feel pretty embarassed about running in the same gym. It turned an enjoyable workout into a uncomfortable experience.

[@99cya]

I can feel you.

[@RunnerLife-go9ee]

This is the video I have been looking for! Thank you!!!

[@ishowyouapple]

Truly helpful thank you no one talks about this!

[@Chermanson]

Wow, Brilliant! What a clear and helpful explanation, thank you!

[@levinsonl]

Dude , your videos are great, thank you!

[@GogglesTyresandTrainers]

Many thanks James, I wasn't aware I did this until I saw myself running away from a camera, I have tight hip flexors so will work in those thanks to your clear breakdown

[@SalmanKhan-wm2bj]

How's it going?

[@GogglesTyresandTrainers]

@@SalmanKhan-wm2bj improving slowly thanks 😊

[@SalmanKhan-wm2bj]

@@GogglesTyresandTrainers okay friend best of luck👍

[@SalmanKhan-wm2bj]

@@GogglesTyresandTrainers I'm also having this problem please give me some tips

[@michellep5387]

This helped so much, my spouse always mentioned that I flick my legs outward when I ran, but I could never correct it. I'll try the exercises and see if that helps, otherwise, I'm totally OK to live with it!

[@rogibambogi]

Did you get any Results? Thanks for your response.

[@eliasmonshyzadah]

Did u fix it mate

[@no79way]

Fantastic video 👏🏻👏🏻👏🏻

[@JamesDunne]

Thank you Rajeh! Hope it helps 😃

[@markomare2880]

Thank you veryyyy much, fixed my problem. I didn't know why I'm I running like that, but now I know 😅

[@TiagoSearaCardoso]

Good video and these are some very nice running shoes! Love my Ride’s ISO! 🔥

[@JamesDunne]

Thank you, Tiago! What are you training for at the moment?

[@TiagoSearaCardoso]

@@JamesDunne Just enjoying running. Almost only hitting the trails lately!

[@deadbodyseena]

Thank you sir 👍

[@nemrac4385]

Thank you SO much! 💚 :)

[@Chris-dw3xl]

Great advice as always 👍

[@JamesDunne]

Thanks, Chris! Hope it helps :)

[@Chris-dw3xl]

James Dunne all your advice helps cheers 👍

[@Thiago-nm5df]

Thank you!

[@r4vr4c]

My legs flick out so will start on a glute routine thanks, my knees do point inwards though so does that make a difference?

[@jcimgrant3398]

Same

[@shmoo1031]

OMW SAME 😩😩😩

[@ursenpaijay9433]

That's what I'm saying

[@jordangellatly4946]

Same!!

[@SemajSuper]

Brilliant thanks

[@nicolabrown6064]

Thanks for this! My leg flicks out to the side I’m going to try those strengthening exercises 🍑.

[@skeli7]

thanks...I guess I need to start stretching the hip again then. also feel my si joint again at the moment, could be connected to lack of hip extention I think, but I'm not an expert, just observing myself over the years ;)

[@xaviergm]

Great video, as usual!

[@JamesDunne]

Thank you Xavier! That’s very kind 🙏 How’s your training going at the moment?

[@xaviergm]

James Dunne just ran the Jungfrau Marathon in Switzerland... taking a short break!

[@JamesDunne]

Ooh I’ve heard that’s a great event. Did you enjoy it?

[@xaviergm]

James Dunne yes! It was my fourth time... I’ve managed to improve my previous time every time. This year the weather was not as nice but I enjoyed it a lot anyway. Here’s a video with the highlights from the race: kzbin.info/www/bejne/m4TaYZp7rraqndU

[@skoienman1445]

Thank you!!!!! Dammit finally

[@patelrecords3221]

Thanks sir I am from india.your video is very helpful for me. Thanks sir

[@samyaarya7550]

thaaaaanks a looot😊

[@raymondorozco80]

Would you be able to review a video or someone who can. I don't know how to fix my running form

[@TheLastActualSigma]

I have duck feet and bowed legs and inwards knee caps is this why I run weird? And is there a fix for them?

[@Mavericks0ul]

Wonder if having a shorter leg on one side can contribute to this problem. My right leg is shorter and it always externally rotated at the knee, probably due to weak or imbalanced hip abductors

[@EK-fu3un]

I run exactly like that shown in the first video will the excercises help me

[@atzingergardens9650]

Have you seen any correlation between leg flick outward and hip impingement? I have not been able to run for 10 years due to hip impingement and I also have a severe outward leg flick on the same side.

[@Ruggz-pz7tw]

What happens if they flick in on the back swing. My heel crosses my straight line on the back end

[@johndavies7626]

Where can i find more exercises to help with the second example?

[@snakeeyes20a]

What if you have the flick with your feet turning outward with an outward flick

[@SoniaBTextiles]

Guilty! ☝️ what injuries might you associate with leg flick! I’m wondering if mine is connected? Thanks for this!

[@kiwiiarbeau]

Sonia B Textiles IT band (knee, hips) as that’s usually caused by weak glutes 🤪

[@MrMRGamer1010]

@@kiwiiarbeau Why the emoji bro

[@BM-ip2fy]

Hi James great video, I’m 16 and a fairly serious athlete, I flick my leg out when I run and I have been struggling with some mild sacroiliac joint pain, tender hip bones and a hip click. Do you think these injuries are related and will I be able to get rid of them if I strengthen my glutes. Please get back to me if you can

[@MyNameHere101]

I know this was a year ago but you might be hypermobile. That's what caused my sacroiliac joint dysfunction. I have hypermobile hips and it causes issues

[@mogbob7336]

Hi do you do PRI techniques to correct this?

[@ech8014]

Do you have an email so i can send you a video of my sons running motion? This is close but not quite what hes doing.

[@Olenka303]

Thank you for great video. Finally somebody explained biomechanics of my problem. When I know reasons of problem, it is easier to understand why I am doing specific exercise.

[@JamesDunne]

Thanks! Hope it helps 😃 What are you training for at the moment?

[@RMSM0204]

What is happening when you run? Do you flick out or in?

[@ramonvalenzuela313]

Why is my leg that comes though is clicking the back of my heel.so my right leg is clicking the back of my left heel. Almost like iam triping my self.thank 4 any advice

[@snakey973]

My sons feet turn out (duck feet) when his trailing leg follows through- the problem is not in his upper leg or knees which remain totally straight and aligned. How do you fix this? He says when he tries to straighten his feet, his knees turn inward. That is what it looks like

[@PennyHauck]

thats what i do, i dont know how to fix it

[@Sundried]

Great video as always James! Do you think strengthening exercises can fix genetic causes for these running issues?

[@JamesDunne]

Thanks, I appreciate the support! When it comes to genetics, are you talking about traits like anteverted hips? If so, there's not a lot you can do to change how you're put together from a skeletal point of view, but you can certainly strengthen to overcome the challenges that your specific genetics present!

[@emmastorkey6593]

What about weight bearing problems...?

[@shawnozbun]

Greetings James, I've been dealing with a gait issue that includes this heal whip for nearly 2 years now. I've been doing these exercises for a couple months. How long should it take to reverse this issue? I appreciate your work. thanks.

[@mogbob7336]

Check out Neal Hallinan and PRI techniques. Compensatory muscle patterns like an overactive Left Anterior Interior Chain are extremely common in athletes. Good luck.

[@99cya]

My leg seems fine but my right foot turns inward (big toe points inwards) when going back with my leg. I run often. No injuries so far but it looks just goofy. Any ideas?

[@marcussladden]

👌👌

[@JamesDunne]

Thought this might be a good one for you buddy!

[@cddddai]

What if it's the toe flicking out not the heel?

[@yogitachoudhary1657]

Does flicking the legs outside makes me medically unfit in army ?

[@SalmanKhan-wm2bj]

Apki yeh problem theek ho gayi ab? Kitna time laga? Muje bhi yeh problem he agar aapne ise fix kar liya ho to please muje kuch tips de dena👍🙏

[@exerciserelax8719]

I wonder if being slightly bowlegged contributes to this.

[@JamesDunne]

Can certainly have an effect on leg swing. Usually it'll be a pattern where the trailing foot drifts across the midline, rather than flicking out.

[@avinishkumar3012]

Hlo sir my legs are flicking out while running how can i fix it bye exercise plzz tell

[@avinishkumar3012]

And thanku you for this video i got some idea with this thanku thanku soo much sir👍

[@user-xx1fi3gj2h]

@@avinishkumar3012 helllo bhai apne kese fix kiyaa

[@stevebower1393]

like the video but can you get rid of the "poppy" music that you are trying to speak over

[@iwillnoteatzebugs]

That s me, i have long legs , compared to torso. So i guess my balance is shit

[@marathonnh]

Or from femoral anteversion with a tibial torsion thrown in (my story).

[@JamesDunne]

Definitely. Funnily enough, there was a whole section of this video where I talked about femoral anteversion, which I decided to edit out for brevity’s sake! I figure it would be better as a video in its own right 👌

[@marathonnh]

@@JamesDunne I would look forward to seeing that. I have 40 years of running photos with my left leg and foot doing quirky stuff like the flicking out.

[@JamesDunne]

It’s on the to do list!

[@stitchthebulldog1057]

I have duck feet

[@benjanson7484]

Ah McCain the ol weak glutes strike again