Why People Are Wrong About Hellen Obiri

How many times did commentators mention Hellen Obiri’s ungainly form before and during the 2023 New York City Marathon? Despite her win in Boston and her record on the track, people seem to think there’s something wrong with how she runs. But the opposite is true.
Using slow-motion 120fps and 240 fps footage filmed at the NYC marathon, it’s possible to see how Obiri’s form works and why it was the key to beating Letesenbet Gidey and Sharon Lokedi in the final mile.
Understanding upper body movement and arm technique though elite running form analysis helps us dispel myths and get a clearer understanding of good running technique for runners of every level.
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• Why People Are Wrong A...

[@balancedrunner]

How have you been thinking about your own upper body action when you run?

[@user-qf2yw3ns7l]

Both are my favourite athletes, what I have seen with Obiri is that she is the master of Hills, wherever there is an ascent Obiri does better than anyone.

[@lordaries5498]

She is. This race was actually decided on that final hill. She put roughly 10mtrs between her and Gidey there.

[@gillianfranks7349]

As a non-runner, I learn so much about movement from these! Thank you!

[@balancedrunner]

You're so welcome!

[@davidspencer8233]

Wonderful video 👍 I have of course also heard a lot about Hellen Obiri’s running form, described from inefficient to, more neutrally, pounding or strong. I must say that I admire, in the one hand, a “lean” way of running, but when I look at my own running (today only as an amateur at age) then I see myself pounding and I look as if I employ a lot of extra force and energy. But I just don’t feel like spending extra energy, instead I feel I spend energy when I try to balance or counter balance that out. Somehow I have a natural interest in these “pounding” running styles. I also found that if Hellen can win Boston and NY against these marathon and other long distance world class people, then there is something to her way of running which makes sense, sense in a way going far beyond the 1500m and 5000m. To her this movement is what makes her successful, not tired. I find it very nice and informative how your video analyzes this. Especially next to Letesenbet Gidey. Very interesting the detail about the rear leg knee and the faster or sooner pull to the front. I have never realized that. Thank you for showing this and giving a great runner the grace in style that she deserves. Even though, mitigating my own words now, ultimately, in that sport professionally it’s not the grace that pays them but to finish first.

[@zacharyprescott2740]

This is phenomenal analysis! Thank you!

[@MiaKlein-jz2jk]

Up until I worked with you back in 2018, I was definitely more in the Gidey camp with upper body. Thanks for waking up the tension free movement in my upper body. Not only in running but everything. It's a great reminder to have your commentary on these videos. Thanks Jae!

[@balancedrunner]

Lovely to hear from you, Mia!

[@Landauian]

These are always fascinating and enlightening. Thanks, Jae!

[@balancedrunner]

Glad you think so!

[@jarent2999]

This was very interesting - I watched a bit of that race and thought that Gidey looked so much more relaxed and was using less energy. This has me rethinking things - two weeks from a half marathon event myself.

[@jgt1120]

I think she was more relaxed and used less energy, she just couldn't change gears to use that energy at the end of the race.

[@balancedrunner]

Glad you liked it! Remember: lack of movement = relaxation when you're lounging on a sofa, but not when you're running. In running, lack of appropriate movement = more work, because you have to be actively stopping the movement. I don't know if Gidey was coached to use her arms the way she does or maybe even had some sort of head or upper spine injury when she was younger, but she is using muscles to dampen the force travelling up from her legs.

[@johnwalterhanna]

But Gidey is still the current world record holder in three events including the half marathon. If you have a hill though you might want to throw in some Helen Obiri arm swing.

[@andrewmuriithi2148]

Hellen Obiri started off as a sprinter... She's one of the most hard working athletes out there.

[@mightbeanybody]

Thanks Jae. This and the Kiptum video have enabled me to improve my 'ground reaction' (if that's what it is) and run a bit faster for the same effort. Ten days back into running after months of dealing with my Achilles and this discovery has me very happy and surprised at my speed, I expected to be struggling.

[@balancedrunner]

That's great, John! Sorry to hear about your achilles, but I'm glad you're back. Once you've done enough lessons, just an idea and an image can be enough to spark a change.

[@matthewnewnham-runner-writer]

Thanks for your crystal clear video, Jae @balancedrunner. (That includes the slow motion, which makes it so much easier to see what you're pointing out.) A few years ago, I started noticing that the middle back of my neck would stiffen for the latter part of my longer runs (say from 30 minutes onwards). And of course, everything is connected, so the fact that my lower back was really in pain back then (planks - what was I thinking?!) was related. The good news is, now that I'm actively employing your recommended arm action, it's all flowing so much better - with no more neck stiffness. In terms of head and neck movement, I was always at a loss on how to put your suggestions into practice - until now, I hope: just let the head float, right?

[@timchambers8230]

Whose form out of Obiri and Gidey would you hold up as the ideal for others to emulate? I’m no biomechanics expert, but Gidey just seems to exude class and beauty. Surely Obiri expends more energy and thumps the ground harder over a long distance which could lead to more injury?

[@balancedrunner]

I think we need to get away from the idea of a single ideal running form, @timchambers8230. There's a field of qualities that are valuable for different purposes, allowing runners to pick movement strategies that work for their bodies and their current situation. All of those strategies are going to look pretty similar, but not the same. So when I look at a runner, I look for what's effective about how they're moving and what's ineffective. In running, effective is beautiful. There is no other aesthetic. We get into trouble when we confuse cultural ideas about beauty with the beauty of excellent function. When I studied dance history in college, aeons ago, I learned that the ballet aesthetic--elongated, lifted, light, and without visible effort--is specific to Western/European cultures, and not shared around the world. It is definitely not the only good way to move. And I can tell you from deep personal as well as professional experience that it is a mismatch for running. I am not here to bash any runner's form, but look at Obiri's finishing kick compared to Gidey's, especially their arms, and tell me which is more beautiful.

[@timchambers8230]

@@balancedrunner I totally understand what you are saying, but I guess the eye likes what the eye sees. Obiri is a wonderful runner(obviously) There is something about the way Gidey runs that exudes grace and beauty - even if your breakdown of her form highlights inefficiencies😉 I would love to read your breakdown of Gudaf Tsegay and Faith Kipyegon - the outstanding female track athletes of the year. It’s been a fantastic year for the females on track! Keep up the good work Jae, always enjoy reading your analysis

[@TheCarnivoreRunner.]

The back of my neck hurts when i run, so i must be doing something wrong.

[@balancedrunner]

Yes, in all likelihood. Try the free mini-course in the description and see if that helps.

[@davidcherus2118]

Good or ideal running form/posture (textbook form) only makes sense when one is an amateur (ie the early stages of induction into a running career). The same may also be said of basic instructions in martial arts such as Karate, Judo, Muay Thai boxing excetera..We begin with trying the ideal first and then slowly find what works for an individual. Profis already know the basics but they do what works!! Same can be said of military skills such as, for instance, military parade drills etc (there is always some deviation from what may be considered IDEAL). Bottom line is who cuts the tape first!!!

[@balancedrunner]

That's an interesting framework you've got there, @davidcherus2118. However motor learning doesn't begin with a textbook ideal, it begins with exploration and feedback. And as long as those two elements are present, it never ends. So movement begins as a crude approximation of the intention (think of a baby trying to grasp a toy) and becomes an ever more precise fulfillment of that intention--spatially clear and working with the real forces of the person's real body (think of yourself grasping something). And so a person with true mastery does indeed do what works! And it is ever more "perfect" at the same time... but only if they keep engaging in an exploratory movement process and there are active feedback loops as part of the process. That is missing for most runners--even elites.

[@i.p2088]

Just happy upper and lower body are still connected 😂

[@balancedrunner]

yep, gotta look on the bright side...

[@StephanieLuff]

Obiri certainly does look more floppy but you can’t argue that it’s helping her if she’s winning 🤷‍♀️

[@balancedrunner]

Yes, but she's not actually floppy. She's plenty stiff every time her foot hits the ground, she just moves a lot in between footstrikes so that she's aligned over each foot (actually not perfectly aligned over the right, but good enough).

[@redsoxfox]

Why tf would you race to win with a necklace. To me, fidgeting with that thing cost her that race

[@balancedrunner]

It was pretty astonishing, I agree with you there. I think the necklace was a crucifix, and touching it may have been a prayer, but that doesn't explain fiddling with her shirt.

[@peterkings2012]

Too much about the body posture it's a mental rather than body.

[@balancedrunner]

It's such a funny thing to me that running is a form of movement, but people sometimes think that how you move doesn't actually matter.