Running Form: Running with your Hip Power
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- เผยแพร่เมื่อ 22 ม.ค. 2016
- www.radiantrunning.com Runners learn to use their Core, Hips, and Pelvis when running for Power Production, Fluid Form, and Injury Resistance. When this part of your body is doing the Lions share of the power work, as it should, the legs can do what they do best, without all the garden variety injures, synergistically help with speed and navigation. In twenty five years of helping injured runners get back to it, I would have to say that the single most important anatomical part of our bodies to get right, when it comes to fluid, efficient, effortless motion is the Pelvis. In addition to performance limitations, an immobile pelvis could be the cause of any number of the garden-variety injuries we runners get.
The pelvis and the hips are often spoken of together in the runner’s vocabulary, and referred to as the hips. Immobility of the pelvis often causes the hips to be poorly aligned, often held in a flexed position, making it impossible for the power that needs to be come out of this area to be manifest. I think there are some misconceptions as to how this area works when running. The word stabilization can be understood to mean ‘held’ so as not to move. I often hear that this muscle stabilizes this and that muscle stabilizes that, and don’t give it much thought. But when I go out to run the link between the word “stabilize” and the word “hold” blends in my thinking and action. Many people I’ve worked with over the years never thought to feel their pelvis moving when they run. Many have commented, “I thought that the pelvis should be still.” The pelvis becomes the lost continent. It has fallen out of awareness, gets stuck in a position, muscles that must work in concert fall out of balance. It becomes hard to contact and work with consciously. Our sitting culture compounds this issue.
We want to reinstate a dynamic stabilization. That is a stability that is a product of the dynamic use and movement of the torso in relation to the hips, that is the counter-movement and twisting of the shoulders and swing of the arms to that of the opposite pelvic segment, hip and leg. So the stability is a product of the central core muscles around the spine engaging while the muscles responsible for power production are free and able to move through their specific range of motion, aiding stability and control where needed but able to relax as well. The hips could be thought of as big wheels that need to move freely in all three cardinal planes. - กีฬา
The before and after videos are amazing
Ok..great video! It took me a couple of watches to get it and making a distinction between pelvis and hips really helped..I tried it out and its like my legs took off on me and I ran for much longer at a faster speed. One of if not the best video out there explaining this. Thanks.
I was feeling stiff in my upper body and also dealing with lower back pain. A google search results in the most common problem being pelvic tilt. I was obsessing with fixing this, until I realized, I have little to no pelvic tilt. Listening to your segment on the transverse plane really unlocked something for me. Although I thought I was running relaxed, particularly through my shoulders, your visuals made me realize where I was going wrong. Thank you!
Glad you got something from it!
Beautiful, Douglas!
Great thanks so much for taking the time to post this and help us runners!!!!
Great video. Would love to see some supporting exercises that support this so that we be pro-actively avoiding getting too far down the "bad" road.
This was super helpful! I could watch that first guys stride all day, so fluid and strong! Inspiring :)
The hips are the powerhouse -of the cell- in running
Informative video! Shakira was right - hips don't lie.
😂😂
I run half marathons and watched many instruction videos. I am stuck with slowness and it has been long that looking for a way to improve the speed and injury free running. Just by watching your videos, I noticed myself that I am burdening my knees too much. I am changing my running form to use hip as you mentioned.
I hope it will help me out. Thank you.
thanks dude .. your scientific explaination really put into perspective how momentum from your running form carrys u forward.
another step closer in my goal
from what i gather
the overall objective of proper running form is gathering momentum to propel yourself forward which will prevent also excessive downforce on your feet
the main driving force is not the legs pushing forward but the hips
this will overall increase stride length .. to maintain good cadence. land under your centre of mass and not land ahead of your COG
the hands will assist the hips as it moves in coordination with it by moving the shoulders back and forth
what i havent really understand is how to drive my knees forward as yet to increase my backlift
Beautiful improvements to those runners you worked on.
as others say there is the occasional heel striking, overstriding and poor upper body posture in some of the afters (shoulder blades rolled forwards and arms crossing at front rather than being down and back to open chest and counterbalance lower body movements properly). despite this it's a great video and there is still a vast improvement from start to end. only mentioning as it's useful for others to spot this too
thanks for ur comment
One of the better videos I’ve seen explaining this.if more people understood these things and some of the other running efficiency concepts of mid/forefoot striking,feet landing under your hips, and having a high cadence and were taught to put it all together there would be many more great runners.learning these things makes running more fun as well.
do you know any good videos explaining all this?
this is a very informative video. i liked the explanation of the cardinal planes. thank you!
love the explanation. cant wait ti practice the technique. tq so much doug
You’re video taught me how to run properly many years ago. I then made the mistake of getting lazy and not continuing to think about form while running. Well, of course I immediately got injured.
Got plantar in left foot. And then got strained Achilles in right calf.
So here I am back at your videos getting correct. 😁
Good to see you back...if you want any specific help go to my Website for details on Skype sessions. Good luck!
Excellent presentation. Thank you for saving me a trip to the chiropractor
Glad it helped!
Just started. And realized that i was not using my hips. It's like giving your legs a break! Got to keep the pelvis relaxed. What a difference!
thanks Douglas
Hi Doug.Thanks for the video. How do I make my hips more efficient do that I can take longer steps while running.
Hello guys . I’ve looking for videos on how to run faster but most of the times they don’t work . I started using my hips while running and it definitely works on how fast you want to run !!
Great info. Thanks
Hi this video has been amazing to watch I just have a quick question to make sure I'm doing things right, my hips should rotate as I'm striding? For some reason I've always tried to keep my hips centred and have suffered lots of injuries, maybe this is why.
thank you!
Hi sir is there any way that i can train under your guidance?
Excellent video! Btw what about the guy at 4:33? Is the before accidentally on the right instead of the left? Because the left gait seems much better. (more compact relaxed arms, foot landing under body etc vs rigid stiff arms and a pretty big heel strike in front of the body on the right)
Great video - I subscribed
Best video on running
Very helpful. thx
This is the best video ever.
I 've recorded myself for the very first time. Damm, 1 year + running and only 4 days ago I saw I run 'seated' on a chair.
Now I dont even know which muscles to pull, so confused.
I though I ran as beautiful as the video above. So sad.
I think I get it! Hips!! Gotta try this!!!
Amazing
along with a slight forward lean and feet landing just under my hips something was still missing. I thought I had it with a strong knee lift ;and that helped; But your video added a big missing piece of the puzzle. At age 60 Im still getting aha moments on my runs. A great instruction video.
What was the missing piece you got from this?
instead of just a using a knee lift and push off with my feet I started utilizing my hips and created more power and less bounding or up and down movement. This is a new addition to my form so Im far from being an expert. I believe the video and quick lesson is the best info I have gotten in yrs.
Thanks!
I just turned 60. I hope you are still doing well.
This is good info, but what do we need to know?
The before and after comparisons are dramatic. I just started running after a break from aerobic activity. I am trying to develop an aerobic base but can't manage to run with high cadence, leading with the knee in a 'locomotive' style while maintaining a Z2 heart rate. So I am reduced to shuffling with 160 cadence, 1m stride, 10% vertical oscillation and barely achieving a mid-foot strike, probably over striding. I suppose this will improve as I build up my base and resistance to gravity. Clearly cardiovascular fitness can only achieve so much and to go from OK to good or good to great one must be flexible and balanced.
Is there a video that shows how you fix this?
😲 wow minute 4:07 , what? I want this for myself , I'm gonna have try it later today , gonna make myself conscious about this, my hip and test it ..
This , plus running with a tight butt, has definitely disturbed my hip movemet. Watching this videos today has been so important, because you've already changed my form, this is a so incredible online learned tip or lesson!!
I can see the people in the video running, I bet they enjoyed running even more after this , hope they are, I would, however I believe running it's just another phase I'm my life, and I'll enjoy it while it lasts ...
At 3:06 and later I wonder if it would not be more correct to describe an anti-cyclic hip movement instead of a parallel one. When coming down with the leg the whole weight is put on the hip and the hip is pushed forward (so the hip directs its force backward down), and when the unweighted leg comes forward the hip lifts it up.
pretty informative video 🙂
Excellent video that is well explained.
Thanks, Glad you enjoyed it and hope you find it useful!
I watched some video tutorial on running where the guy emphasized NOT twisting when running. Said that was the correct way. Thanks to boxing and the mechanics to punching I naturally found myself back to using more of my torso while running and noticed a total difference. Came here to look for confirmation
Glad it helped
My question is should my abs be engaged? Should I righted my abs and should I tilt my pelvis slightly forward, neutral or slightly back? I’ve saw sooo many different ideas on this from different people and videos so I’m very confused on this and not sure witch one is correct posture/form for running? Also is form slightly different for men and women to prevent injury?
In your before & after clips near the end, i noticed that the 'after' clips runners have wider strides. Does it mean that as long as i focus on widening my strides, i'd probably 'automatically' lean towards opening my hips and creating more momentum?
You've helped some fix their hip motion. What about the heel striking and overstride angles for better efficiency and protect those hips that are now working.
Try watching this video for some insight into foot-strike:th-cam.com/video/IwR-te3RHHY/w-d-xo.html
Got ACL surgery 7 months ago and I’m coming back to running, great video!! Where can u get more help to get better?
I do Skype sessions with runners to help heal and improve their running:radiantrunning.com/skype-sessions/
How do you teach older runners who are not able to tolerate that impact and have more of a "glider" type running style?
What kind of exercises and techniques do you use to improve the hips?
Hi RD...I use mostly awareness exercises, focuses, visualizations, and drills. Some in supine and prone positions, some in a stance position, some walking and some running.
Hi Douglas! I love the information in this video and think I definitely have some issues with where I power my legs. I feel like my pace could improve if my form did! It's good to know hips could be a problem, but I would love to know some specific ways to improve hip power and form. Do you do videos that give specific ways to help? Thank you! :) -A runner from NH
Hi Ashleigh...I don't have videos with instructions largely because the instructions I use with clients is very specific to their particular form issues. I do give individual lessons via Skype sessions. To find out more about theses visit the Skype section of my website. Best to you and enjoy the NH spring!
@@douglaswisoff Thank you for your swift reply! :)
The 1st guy in the vid, his left foot hits the ground with the entire sole first, his right foot hits the ground with his heels first.
I hear that you say the leg returns by reflex after the drive phase. Do you suggest a knee drive or pulling up the foot up to the butt to increase speed? Or even forcing a stronger drive phase? Mostly thinking for long distance running, increasing pace from 8 min/mile to 7:30 min/mile for example.
Lol that's what I want to know!
John Floro said
Heel to butt using hamstrings.
Hi, Douglas!I've been told I run like a robot, and I know what they mean, I just can't find the cause. After watching this video I think it might be the hips. It looks as if the upper body was stiff so they told me to swing my arms more, but I've seen people run with little arm movement and they still look ok. I'd really love to correct that flaw. Any tips?
You got to think total relaxation first, letting everything just release out, and I mean everything. Just swinging the arms if your upper body is stiff with result in a stiff upper body with swinging arms. Maybe start with overall relaxation work, letting everything be loose and dangling, using your breath to relax the arms, shoulders, shoulder girdle. Send me a video and I'll say more.
@@douglaswisoff thank you!! I will try that and get someone to film me running. I'll probably have it by the end of the week
@@supernovauk1 OK...send it to my email address: douglas@radiantrunning.com.
this is a great video...but dont really understand do u just kind of push hips forward so they stay (under you) as in the after videos of the people? also will this work for a runner with (hip dysplasia?) thank you!!
HI Sheri...as a therapist that teaches people how to run, there are different cues and focus I use to teach runners how to achieve good alignment. It depends on the runner and how they personally respond to help. Everyone is a little different in how they learn and what they need. Sometimes I'll add in non running stability exercises to help someone if they have some core weaknesses that won't allow them to hold an alignment. I don't think the dysplasia is an issue as long as it isn't generating symptoms. Hope this helps.
Hi I'm runner 1.63 cm - 51 kg, 65 km for week. At last i'm suffering of a pain on right pelvis. No shoes problems....I suppose my problem is my poor tone muscle on glutes and abdominals i think....How I can increase power of these muscles? Can be it the problem? However I'm able to run but after exercise pain is always there, and I'm afraid of a injury...thank you
i dont know on the second part bt planks help....should be done in push up position facing down and facing up ...for frontal and rear chain of muscles
The guy in the red shirt looks like a really strong/fast runner.
Those legs! 😳
If my quads hurt the most, what do I need to correct?
It's likely that you are in a posture when you run that favors Quad work. It often goes along with tight hip flexors and can be seen as either an anterior tilt of the pelvis or "sitting back in the bucket" position. Hard to tell without seeing a video.
@@douglaswisoff Thank you!
I feel like I still don't understand... I can see the difference in their stride but I'm not sure what I'm supposed to think about as I'm running.. Can somebody try re-explaining this please?
Hi...Where to start is to get body awareness of the Pelvis, focus on it in all your activities. Start with walking and sense where your pelvis is, and ask yourself: is it moving or am I holding it still. Just building up awareness will help you activate muscles that need activation and inhibit muscles that are too tight. Walk and let your hips and pelvis move. Exaggerate it's movement. Just work on that for a while and then do it while you're running. It's more like letting the pelvis go rather than trying to make it move, but you got to get more awareness to be able to do that. Good Luck!
Douglas Wisoff this helped a lot! Thank you
They're all heelstriking.Is landing briefly and softly on the heels and quicklu shift to mid and forefoot safe coz thats how I run.Tried to tweak my running to forefoot first on thr threadmill and got it right . But not on actual outside run.Felt like I forgot how to run.
You will find most elite runners and most everyone else landing on their heels. The thing that causes problems is stride length and upper body mechanics. If the foot heel strikes the ground too far in front of the center of mass of the body and it is a heel strike chances are good an injury is lurking somewhere in the future. If the heel strikes happens under the center of mass and transitions to heel-toe quickly, unlikely a problem.
Douglas Wisoff Thanks.Thats a relief to hear.
But then the hip is not the "command center" , I tried to control the rest of the body by putting the hip in top priority and it did not work, now I remember "the hip movement is a result from the upper and lower part body movements", so then it's not like I have to move the hips, or controll them? But instead follow a correct upper body and lower body movements... Hmmm
Gosh I'm in south Mexico, and even if I was in Denver, dunno if I could afford ya xD, but hey at least you already gave me something to test and practice, went out yesterday and horribly executed the hip movement during a 6k, I'll try again today
The first guy in particular lifts his ankles really high behind him. I learned that this is good running form but how is her doing it? Is he lifting his leg up below the knee, is he using upward momentum, is he lifting with his hips, or some combination of the three?
Good question- would be great to get an answer on it.
The leg is coming up high because of momentum of the swing, not because of any voluntary muscle activity. The height of the lift will be determined mostly by his speed.
+Douglas Wisoff Thank you for that info.
So it's not as though he's at risk of fatigue or expending additional unecessary energy to have heels coming up so high then?
No risk, in fact he is conserving energy as the high leg recovery decreases the inertia at the hip joint.
+Douglas Wisoff Very informative- thanks again for sharing this info. 👍
It almost looks like the first guy is overreaching. Or is that he's running downhill?
Hey! Great video! ;-)
Hey, thanks for the positive feedback!
😲🤩😍Wow
hhhe thanks .... helpful video
Glad you found it helpful!
I'm a beginner runner. I see myself almost dragging my ankles
Speed seems required, meaning hard to maintain a lower BPM with these technique. Have to go out and re-test.
I must be watching this for the 11th time now, thanks
"It's all reflex, swing and momentum", got to try that out, again....
How many times do I need to watch this??? I think im not done yet....
I've watched several of your videos and they seem to be professional, but its a bit of a shame that none of them deal with normal speeds of running. U always show people running gazelle style, and its obvious these people wont be able to maintain this running style for long periods of time. Im a marathon runner who suffers from back pains after practices, probably from a wrong posture, and i cant seem to find videos explaining how to run properly at low speeds. I run at 6 miles per hour
Have you had someone record you running?
No, i havent. I need to say that the pain only accompanies the runs which are longer than 4 hours
Heel strikes on asphalt?! I doubt these are correct running techniques.
Really? Watch some videos of elite runners on TH-cam and see what they do with their feet.
Heel strikes are considered bad by majority of scientific research and historic man of running. Make sure sources are credible by checking reproducibility studies and checklist. Some heel strike due to habit but its very bad. People who do not run with shoes especially people in Africa and indigenous people run without heel striking and way faster than many people with minimal effort.
I suggest you watch the video I posted on foot strike (th-cam.com/video/IwR-te3RHHY/w-d-xo.html) to understand my choice of videos for this particular video. In that video I take up foot strike in depth and I think this will help.
Can this video be any slower...