Eliud Kipchoge's RUNNING FORM - 5 Simple Ways for YOU to Run Better

Earlier this month, Elliot Kip Shogi became the first person to run a marathon in under two hours. It's absolutely incredible. I can't even imagine

running

a mile at the pace he runs a full marathon. In this video I want to look at five things we can all learn from watching his

running

to help us all become

better

runners, so the first thing I want to focus on is Kip Joey's stride. I'm going to take a look and see how his foot reaches out and hits the ground. We can see his foot hitting the ground, landing on the balls of his feet, but doing so with a slight midfoot strike instead of landing more of a strike position with the forefoot running over the toes. feet, as we can expect to see from an Al sprinter, perhaps landing with a midfoot strike here allows him to keep a nice, short contact time.

Keeping the stiffness of the limbs, something we'll talk about later, nice and firm so that you really maximize the elastic return of the ground with each stride, we can see as we move frame by frame to the next foot, we can see that when land on this right foot again, it's very much the middle of the foot, so the balls of the feet land first almost at the same time as the rest. That's certainly not keeping the heel off the ground like we see in sprinters and it's certainly not doing what we see in so many recreational runners which is landing heel first, landing with more heel strike or a pattern of falling flat to the ground. back foot kick, in fact, what we see here of Shura katate, the runner behind him, also a fantastic runner finished this race that we have in pictures here, which is the London Marathon 2019, finishing fourth with a 501, so again very fast, but I can see the difference in running technique here: too much heel strike, which brings me to the next point, which is stride length, so no matter what pace you run, the The real key is to make sure you can create the effort you need.

You need to run with that pacer on the ground, you need to run at that pace without over-striding without landing that foot in front of a more extended knee, therefore, way ahead of your center of mass, kill Chuggy here, as we can see when it hits the ground. doing it with the ankle under and flexing, is a beautiful example of what we want to see from a distance runner in terms of maintaining stride length without overshooting, that's when we start to see people landing in front of a more extended knee, so again Let's bother Qatar up to here, but behind him landing in front of a more extended self here, so instead of the shin being vertical, we have this forward alignment of the shin, this is what we don't want see in this type of position this is where we start to see effectively the brakes stepped on step by step with your center of mass obviously moving forward landing the foot significantly ahead of your center of mass in front of a more extended knee means there will be more decelerated force that the body needs to deal with before it can move on to the next driver, this will result in greater impact on the ankle, knee, hip and further up the chain, going back to Kip chogi here on target we can see that in comparison as That foot hits the ground, the shin is vertically, if not slightly, back and therefore allows me to act as it should, like this little shock absorber to help perpetuate this forward movement as the foot passes through under the body, allowing you to push.

Now we know that these guys have a lot of different bits of running footage and the cadence varies depending on where they are in the race. At what pace they run the cadence is variable, but one constant is that it's around 188 steps per pace. minute, my third point is cadence and the importance of staying elevated to the point where you don't need to over stride to get over a point that trackers see for many recreational runners, so the point I want to make around Cadence is how it actually affects contact time and lip stiffness, but before we get there it's important to appreciate that stride length and cadence work together if you're not able to maintain a high enough paint cadence. for the given pace, the only way you can maintain the given pace.

Pacing is increasing the length of your stride, so what we see here from Jogi's hip with his cadence of about 180 steps per minute in March is that he doesn't have to overshoot to get over that katate. In comparison, okay, it gives a good example of one of the strategies that We see that many runners who do poorly with a cadence that is too low end up throwing the lower leg too far forward, as we discussed a minute ago. Okay, now one of the important points around cadence is to maintain a fast cadence and By keeping a stride short enough relative to the center of mass, such an overturned stride means that you can land your foot in a position where we're a small, light tap on the midfoot or again, you can do this with a light tap on the heel.

Heel strikes too much, heel strikes hitting the runner doesn't mean heel strikes are bad, it's the heel strike on the stride that we don't want. You can keep the contact time nice and short. You can minimize the amount of time on the foot. is on the ground and as we keep the contact time short what we experience is an increase in the stiffness of the limbs this point where the foot is below the hip here this is the middle beginning and this is the point where your center of Mass is going to be at its lowest point, whether you are capturing ghee or if you are someone who has just started running, it doesn't matter, it is true for all of us at this point is where your center of mass will remain at its lowest point. low because this is a point where we're going to be at the maximum or or at the maximum amount of knee flexion that we see during the starting swords.

We now have short contact time and a stiffer foot support limb. We see less knee bend here from soaking than we see from katate now let's take a look with your Australia law, it will hit the amount in fact, let's go back to a previous stride here we go, let's pass and look at Katara's right leg as it passes, now it makes contact with the ground. As you go through the initial phase, I would say that the amount of knee flexion here is greater than what we see during Charlie boy's middle stance here and he maintains Jogi, therefore he is able to maintain a

better

degree of flexion, think of it as a transfer of energy, okay, think about it. like an elastic kickback with that shorter contact time on the ground to help you take off from the ground with your powerful stride, this powerful back of your initial phase to propel you into the next stride now with that increase in terms of releasing a La Release of 1020 released a stored energy that comes with that stiffer limb.

He manages to then jump to the next course without having to overstretch and take excessive strides, whereas here we see with katate knowing that when he comes into contact with the ground, he sinks his center of mass lowers deeper into a more flexed position with knee, you have to push harder from this deeper position and your more flexed position with the knee, which means you won't get as much of that springy kick back to spray into the next one. momentum, meaning that the only way he can make up for that loss in stride length is by overstriding again in front of himself.

Well, then it's the degree of rigidity, the degree of elastic recoil that Charlie manages to achieve, that helps him maintain this. light, relaxed, smooth running

form

, okay, so the next point I want to make actually focuses on upper body transportation, okay, let's play this slowly and we can see that there is a degree of rotation from Kip shogi, we can see his hand. We're probably getting closer towards the midline, so just looking at it here more, the right one is getting closer and done than the left one, but they're both not crossing the midline. Ken is not this uncontrolled rotation that we see in some people.

What I see is this relaxed rotation that allows him to work in counter-rotation of what his pelvis is doing, as his pelvis rotates right left right left his voice rotates left right left right, which means that he actually starts to store potential energy again through structures. which we sometimes refer to as the anterior oblique sling, so we think the hips come back on this side of the pelvis rotating this way your torso rotates this way the tissues will lengthen, you can almost see that the indicative A kind of pressure on his top here, but an elongation of the tissues in this kind of spiral line along the front, which means that then when he goes through the swing phase, you see me in that release of that stored energy and here we are going to get the opposite. so he's driving back with his elbow here rotating the throw of him around this boot post rotating this way and you'll get the opposite effect.

Well, with this relaxed rotation, he's using this rotational rotation almost with tension through his torso to allow him. To release that potential energy from stride to stride, I actually delved into that in a video on slow flanagan, which I'll leave a link to in the description. Well, then I want to note the last point more than anything else. It's how relaxed he looks, okay, he's clearly moving at a tremendous pace, but the pace, as I said in the introduction, that most of us can only dream about, but it doesn't seem like he's fighting himself, He looks nice and relaxed through his shoulders.

His hands are relaxed, his face is relaxed, and he allows himself to get into these kinds of flow states that I think a lot of us could do with working on if we're looking for

ways

to improve our running technique. I would suggest Starting the video here, I'll talk a little more about your stride pattern and how to improve it. If you're specifically interested in how to increase your cadence, watch this video that will walk you through the process of doing exactly that. Okay, I'll talk to you soon, enjoy running, take care, bye.