this video is great but is missing a lot of information. to run really fast you dont rely on muscle you rely on the tendons and elasticity of the muscle. having a really strong calve wont make you run faster than a weaker calve but faster, lighter, elastic. so much more to running. isolation calve exercise shouldnt be done more than 1* a week. do jumps and bounds instead. also drop jump box is great for overloading calves and working elasticity
Great insight! I agree the tendon has a lot to do with the force production by utilizing energy absorbed through the mid stance phase; however I wouldnt say that you dont rely on the muscle. The muscle does have to contract to actually push off the ground. And I agree about the calf exercises. Typically, I choose 1x a week to target the area. I purposely didnt go over plyometrics here, because I want people to focus on the strength first. Plyometrics are a way of translating strength into power and some people tend to rush into them without a good foundation of strength....However, I am actually going to go over specific plyometrics I use to improve push off in the future!
All leg muscles are essential to running and a proof off that would be that any injured muscle of the leg would cause you a great discomfort while running, be it the glut, calf, quad, hamstring... But the muscle that probably has the most pressure on is the hamstring or the upper hamstring/lower glut at the time of the impact. This muscle has so much force on, and that’s why that is the most common injury in sprinting- hamstring strains! Also most of the force production to the ground while running at top speed is at the impact of the ball of the foot with the ground- at mid stance, where the leg is below the center of mass- that’s where the foot generates all the force straight down into the ground. After mid stance where the leg starts to travel behind the body the force decreases dramatically- at that time sprinters are already pulling their thigh forward, they aren’t pushing anymore. That’s why you usually see in sprinters that at toe-off their knee isn’t extended but has already started to bend- because they are already pulling their thigh- pushing is long since over. In jumping on the other hand the calf muscle probably has a bigger role. But running and jumping isn’t the same. You can see in this link- after the impact the force decreases dramatically. th-cam.com/video/Ce_DbH30Gdo/w-d-xo.html
This video is right on point for me. I've been actively working on balancing my left ankle's strength relative to my right ankle. for some reason I'm way weaker on the left, resulting in slight heel drop and an inability to put maximum force into the ground. You can actually hear it when I'm at top speed, as my right foot sounds like an powerful smack, while my left is a much softer pound. I think it's one of the biggest limiting factors for me in getting faster.
Nukity I’ve also been noticing something similar with my running. My right foot is definitely more audible but I had thought it was maybe because my left side gait cycle was more efficient. - I have a garmin heart rate monitor that detects my contact time balance between right and left and when I’m pushing hard I’ve been averaging 45-46/54-55 L/R
Great insight and yeah, its probably a good idea to incorporate strength in the area. Good luck with your training and I hope everything goes well for you.
How to improve push off as you run: Win the lottery - get a pair of AlphaFlys. In all seriousness though, good video, dissecting the propulsion in relation to recent years' fad of focusing on the glutes (too much). Strenghtening your hip does have an important place in your training, but that's because most people have weak hips from sitting, and hip exercises show results VERY quickly! On top of that recreational runners' pace won't require much calf activation, but will benefit much more from a stable pelvis. The glutes, however, aren't the be-all-end-all of running form/efficiency, that's why they aren't as focused on in the standard works of running, and exercise physiology literature as they are on fitness blogs/vlogs these days. I can't remeber who said it, but it was an article on Training Peaks where they took a closer look at the whole "fire your glutes" fad. Your glutes can't not fire! You'd not be able to stand upright. Should you strenghten them? Sure, just like any other muscle in your kinetic chain. Will strong glutes transform you to an Elite runner? No. Thanks again for seeing the whole picture! Very much appreciate your videos (long time follower, first time poster)! And yes, as a high mileage runner I'm also guilty of neglecting my calves. It's one of those muscles (groups) that show no mercy the following day every time you strengthen them. Quick observation: You mentioned the straight knee. I agree that it will train the gastroc better. However, for isolating your soleus, you want to bend your knee and lift the other leg for eccentric drops.
Thanks for your insight! And for your observation, that is true, but I was talking about during the movement. During the activity, you should try to keep it stiff where it is a bent or straight leg position, so you can really target whatever calf muscle you are going for without compensating for it.
Good information.Nice variations. As I commented in the glute video-----the ABSOLUTE BEST strengthening of ALL specific running related muscles is quite simple: HILL RUNNING FROM A to Z. Here's 1: I did 12x400 up a 14% hill increasingly faster , last 1 to absolute failure every Tuesday for 12 weeks. My whole body not only got ripped from driving UP the incline---but, my race pace was significantly easier on flat terrain. The entire hill is 1.6 miles& I often ran it twice in a row w a ride back down. I know it works as I won several 10K races JUST doing this high intensity running. It takes a Superman will of steel to implement, but worth every breath exerted.
Thanks for this great vid!! Been neglecting the strengthening of my calves and shin muscles(resulted in stress reaction on my left tibia), gonna work on it now
Actually it is the extension of all the hip, knee, and ankle joints that explosively lengthen the distance from center of mass to ground, more explosively the faster the cadence. Foot strike begins leg joints flexing to absorb weight shock, and then foot passing under body begins joints extending to bounce in a parabolic propulsion to next foot strike, flexing joints compressing, then rapid straightening of joints pushing you off the ground and parabolically forward.
I believe I got a good amount of my speed from jump roping and leg press machine, but the calf-focused variation. I didn’t know but I had pretty good running posture all these years, according to a trainer. The thing I am working on now is making sure my feet are arched and big toe aligned forward while forefoot striking, which I was not very aware I had been allowing my feet to point outwards more than I would like.
could you please make a video of proper dorsiflexion and foot strike please? by the way I really needed that video for increasing speed and on 7th June I have my first home race
You don’t push of when you run, you pull up. Your calves load up with force as they absorb shock and you pull off of the ground with the help of that elastic recoil. Nobody could “push” themselves to the speeds that elite distance runners are putting down!
That sounds like the pose method. I think pose method is great as it makes running simple to understand for a majority of people, but the concepts themselves have been disproven through research. The reason why I say that is, you do apply a significant amount of force into the ground during this phase...therefore it is considered a push
I'm an older woman and started running 3 years ago. It's been a battle with injuries but have overcome them with help of my therapist. I believe I'm in excellent shape. Yet, every time I do calf exercises, I tear my calf muscle. I've stopped doing calf exercises for this reason. My doctor says I may be overdoing it. He advised me to do calf stretches which I have religiously. What do you think? Or is it me starting to run when I was older. I'm going to be 61 but I have more energy than most 20 year olds and able to beat them doing any cardio routine.
I hate using the word proper as it depends on the individual, but there are cues and things I look for to maximize power and ultimately speed, which is the point of sprinting
@@JPGloria oh. So what is the most efficient way or say what are some major mistakes people do during that phase of sprinting?? Can we have a video about that plz.?
Sir you forgot: 1-multidirectionnal single leg bounds (forward/backward/lateral). 2-single leg jump rope. 3-single leg drop jumps without landing the heel.
Great point! That would be considered plyometrics, which is great for push off too. The exercises you gave turn strength into power. I purposely chose strengthening exercises as I want runners to improve the strength in the area first
Fascinating, thanks JP. I get quite tight calves often, and notice them especially if I run a fast pace in minimal shoes. Is this a sign of weak calves relative to the force I'm putting through them? What would you say to beginner runners, given that my take is that the calves are probably not getting worked much if the runner is overstriding and not getting good hip extension?
Thank you! And that makes sense. Running in minimal shoes would really make these muscles work more. And the tight muscles may be more due to fatigue, but strengthening those muscles appropriately may help with that. In terms of beginner runners, is to initiate strength training early as the running volume should be relatively low at the time. I dont want to focus on running form too much in the beginning as it may sort itself out as the person gets used to running.
@@JPGloria thanks! So in terms of efficiency, are minimal shoes more efficient since they get more work out of the muscles and more power into the ground, or do more cushioned shoes do some of that work do you think?
Thats just how the running cycle has been categorized. There is still a significant force applied into the ground at that moment regardless of what it is called
@@JPGloria the fact that the supporting leg is pulled back and remains on the track is not the result of repulsion, but the result of legs spreading and inertia
Hmm. I would still argue that the glutes are the prime mover, and that some of the force that the glutes generate would be lost because of weak calves. But with weak glutes you wouldn't even get the chance to make the calves fire eccentrically and get the stretch reflex. With more hip extension you get more dorsiflexion and then stronger calves. Hence I would take strong glutes over strong calves any day of the week ;-)
Honestly, thats what I used to think to. I just base this off of the demands required from each muscle as noted during research that looked at biomechanics of running. Regardless, I'd still train both muscles as they are both important and can be easily incorporated in a training program.
I will say I am new to running not been running regularly but I can run 5k in 18-19 mins. I try to train my legs atleast 1-2 times a week in gym. I get shin splints a lot of times and I don't know what to do about them I can't run because of it sometimes will it stop hurting if I continue training or should I try to improve my form and change my shoes and my leg workouts
In half tights I see Kipchoge with little calves and huge glutes. In half tights, you see me with massive calves (including soleus) and flat ass. Guess who runs faster? Seems to me that study missed some things or wrong conclusion reached.
Ah, I am basing this off of load demands seen from research studies that look at the biomechanics of running. For a distance runner, I would want stronger calves/tendons. Regardless you should train both. And just putting it out there, how big a muscle is does not always dictate how strong it is.
I think pose method is great as it makes running simple to understand for a majority of people, but a lot of the concepts themselves have been disproved through research.
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this video is great but is missing a lot of information. to run really fast you dont rely on muscle you rely on the tendons and elasticity of the muscle. having a really strong calve wont make you run faster than a weaker calve but faster, lighter, elastic. so much more to running. isolation calve exercise shouldnt be done more than 1* a week. do jumps and bounds instead. also drop jump box is great for overloading calves and working elasticity
Great insight! I agree the tendon has a lot to do with the force production by utilizing energy absorbed through the mid stance phase; however I wouldnt say that you dont rely on the muscle. The muscle does have to contract to actually push off the ground. And I agree about the calf exercises. Typically, I choose 1x a week to target the area. I purposely didnt go over plyometrics here, because I want people to focus on the strength first. Plyometrics are a way of translating strength into power and some people tend to rush into them without a good foundation of strength....However, I am actually going to go over specific plyometrics I use to improve push off in the future!
All leg muscles are essential to running and a proof off that would be that any injured muscle of the leg would cause you a great discomfort while running, be it the glut, calf, quad, hamstring...
But the muscle that probably has the most pressure on is the hamstring or the upper hamstring/lower glut at the time of the impact. This muscle has so much force on, and that’s why that is the most common injury in sprinting- hamstring strains! Also most of the force production to the ground while running at top speed is at the impact of the ball of the foot with the ground- at mid stance, where the leg is below the center of mass- that’s where the foot generates all the force straight down into the ground. After mid stance where the leg starts to travel behind the body the force decreases dramatically- at that time sprinters are already pulling their thigh forward, they aren’t pushing anymore. That’s why you usually see in sprinters that at toe-off their knee isn’t extended but has already started to bend- because they are already pulling their thigh- pushing is long since over. In jumping on the other hand the calf muscle probably has a bigger role. But running and jumping isn’t the same.
You can see in this link- after the impact the force decreases dramatically.
th-cam.com/video/Ce_DbH30Gdo/w-d-xo.html
This video is right on point for me. I've been actively working on balancing my left ankle's strength relative to my right ankle. for some reason I'm way weaker on the left, resulting in slight heel drop and an inability to put maximum force into the ground. You can actually hear it when I'm at top speed, as my right foot sounds like an powerful smack, while my left is a much softer pound. I think it's one of the biggest limiting factors for me in getting faster.
Nukity I’ve also been noticing something similar with my running. My right foot is definitely more audible but I had thought it was maybe because my left side gait cycle was more efficient. - I have a garmin heart rate monitor that detects my contact time balance between right and left and when I’m pushing hard I’ve been averaging 45-46/54-55 L/R
Great insight and yeah, its probably a good idea to incorporate strength in the area. Good luck with your training and I hope everything goes well for you.
How did it go
Yes Ladies and Gentlemen, its all in Footwork. Thanks once again JP.
Thank you for continuing to watch my videos
How to improve push off as you run: Win the lottery - get a pair of AlphaFlys.
In all seriousness though, good video, dissecting the propulsion in relation to recent years' fad of focusing on the glutes (too much). Strenghtening your hip does have an important place in your training, but that's because most people have weak hips from sitting, and hip exercises show results VERY quickly! On top of that recreational runners' pace won't require much calf activation, but will benefit much more from a stable pelvis. The glutes, however, aren't the be-all-end-all of running form/efficiency, that's why they aren't as focused on in the standard works of running, and exercise physiology literature as they are on fitness blogs/vlogs these days. I can't remeber who said it, but it was an article on Training Peaks where they took a closer look at the whole "fire your glutes" fad. Your glutes can't not fire! You'd not be able to stand upright. Should you strenghten them? Sure, just like any other muscle in your kinetic chain. Will strong glutes transform you to an Elite runner? No.
Thanks again for seeing the whole picture! Very much appreciate your videos (long time follower, first time poster)!
And yes, as a high mileage runner I'm also guilty of neglecting my calves. It's one of those muscles (groups) that show no mercy the following day every time you strengthen them.
Quick observation: You mentioned the straight knee. I agree that it will train the gastroc better. However, for isolating your soleus, you want to bend your knee and lift the other leg for eccentric drops.
Thanks for your insight! And for your observation, that is true, but I was talking about during the movement. During the activity, you should try to keep it stiff where it is a bent or straight leg position, so you can really target whatever calf muscle you are going for without compensating for it.
Good information.Nice variations.
As I commented in the glute video-----the ABSOLUTE BEST strengthening of ALL specific running related muscles is quite simple:
HILL RUNNING FROM A to Z. Here's 1:
I did 12x400 up a 14% hill increasingly faster , last 1 to absolute failure every Tuesday for 12 weeks.
My whole body not only got ripped from driving UP the incline---but, my race pace was significantly easier on flat terrain. The entire hill is 1.6 miles& I often ran it twice in a row w a ride back down.
I know it works as I won several 10K races JUST doing this high intensity running.
It takes a Superman will of steel to implement, but worth every breath exerted.
Soleus has been our new fav muscle because of two of your videos. TY.
Hahaha, great choice..its one of mine too
Thanks for this great vid!! Been neglecting the strengthening of my calves and shin muscles(resulted in stress reaction on my left tibia), gonna work on it now
Im glad you enjoyed it. I am actually going to make a video on the shin muscles for next week!
@@JPGloria Nice nice 👍
I suspect my soleus is the weak link in my kinetic chain. I’m going to incorporate these exercises into my training routine. 👍
I hope it helps with it. good luck with your training!
I never thought of supporting the other leg for heel raises, pretty smart JP
Thank you!
Actually it is the extension of all the hip, knee, and ankle joints that explosively lengthen the distance from center of mass to ground, more explosively the faster the cadence.
Foot strike begins leg joints flexing to absorb weight shock, and then foot passing under body begins joints extending to bounce in a parabolic propulsion to next foot strike, flexing joints compressing, then rapid straightening of joints pushing you off the ground and parabolically forward.
Love the format. Sharp messages
I believe I got a good amount of my speed from jump roping and leg press machine, but the calf-focused variation. I didn’t know but I had pretty good running posture all these years, according to a trainer. The thing I am working on now is making sure my feet are arched and big toe aligned forward while forefoot striking, which I was not very aware I had been allowing my feet to point outwards more than I would like.
Really needed this THANKSSSS
I hope you found it helpful!!
It is thankss
You are Best sir aise hi aur best sprint ke liye video bnate rhiye
Thank you
Thanks so much I never knew this was really important muscle group ❤️🔥
It really is!
could you please make a video of proper dorsiflexion and foot strike please?
by the way I really needed that video for increasing speed and on 7th June I have my first home race
@Pan Merodii ok....
already did on dorsiflexion, but Im looking into talking about sprinting mechanics again in the future
You don’t push of when you run, you pull up. Your calves load up with force as they absorb shock and you pull off of the ground with the help of that elastic recoil. Nobody could “push” themselves to the speeds that elite distance runners are putting down!
That sounds like the pose method. I think pose method is great as it makes running simple to understand for a majority of people, but the concepts themselves have been disproven through research. The reason why I say that is, you do apply a significant amount of force into the ground during this phase...therefore it is considered a push
I'm an older woman and started running 3 years ago. It's been a battle with injuries but have overcome them with help of my therapist. I believe I'm in excellent shape. Yet, every time I do calf exercises, I tear my calf muscle. I've stopped doing calf exercises for this reason. My doctor says I may be overdoing it. He advised me to do calf stretches which I have religiously. What do you think? Or is it me starting to run when I was older. I'm going to be 61 but I have more energy than most 20 year olds and able to beat them doing any cardio routine.
What should be the proper running form while sprinting during the top speed phase??
I hate using the word proper as it depends on the individual, but there are cues and things I look for to maximize power and ultimately speed, which is the point of sprinting
@@JPGloria oh.
So what is the most efficient way or say what are some major mistakes people do during that phase of sprinting?? Can we have a video about that plz.?
I have the same question
Sir you forgot:
1-multidirectionnal single leg bounds (forward/backward/lateral).
2-single leg jump rope.
3-single leg drop jumps without landing the heel.
Great point! That would be considered plyometrics, which is great for push off too. The exercises you gave turn strength into power. I purposely chose strengthening exercises as I want runners to improve the strength in the area first
@@JPGloria
Strength first, then power. If you do power without strength, the result=injuries.🖒
Can you pleaseee make a workout routine from all the exercises in the vid?
Ill look into a sample routine
I love your videos. You have helped me to improve. Thank you 😊
Thankyou
Thank you for watching my videos!
Kindly make a video on dorsiflexion benefits in long runners
I believe I made one on the ankle dorsiflexors recently!
Very very Good video! Thanks
It's not the glute it's the hip flexors. It's also responsible for lifting your legs up and how quickly you can do that.😊
Definitely a 💎.
Fascinating, thanks JP. I get quite tight calves often, and notice them especially if I run a fast pace in minimal shoes. Is this a sign of weak calves relative to the force I'm putting through them?
What would you say to beginner runners, given that my take is that the calves are probably not getting worked much if the runner is overstriding and not getting good hip extension?
Thank you! And that makes sense. Running in minimal shoes would really make these muscles work more. And the tight muscles may be more due to fatigue, but strengthening those muscles appropriately may help with that. In terms of beginner runners, is to initiate strength training early as the running volume should be relatively low at the time. I dont want to focus on running form too much in the beginning as it may sort itself out as the person gets used to running.
@@JPGloria thanks! So in terms of efficiency, are minimal shoes more efficient since they get more work out of the muscles and more power into the ground, or do more cushioned shoes do some of that work do you think?
Great info as always
Thank you! Im glad you enjoyed it!
in the running step there is no repulsion phase, but there is only a phase of mutual approach / breeding of the hips))
this is not news, but the real dynamics of the links of the body
Thats just how the running cycle has been categorized. There is still a significant force applied into the ground at that moment regardless of what it is called
@@JPGloria the fact that the supporting leg is pulled back and remains on the track is not the result of repulsion, but the result of legs spreading and inertia
_'vertical ground force'_ sounds great for jumping. not sure it's much use for running efficiently...
Will try!
How many reps and sets??
Thanks bro...... now my new time is 15.06..... I enjoyed
Hmm. I would still argue that the glutes are the prime mover, and that some of the force that the glutes generate would be lost because of weak calves. But with weak glutes you wouldn't even get the chance to make the calves fire eccentrically and get the stretch reflex. With more hip extension you get more dorsiflexion and then stronger calves. Hence I would take strong glutes over strong calves any day of the week ;-)
agree.
Alvar W just train both its pretty easy too😂
Honestly, thats what I used to think to. I just base this off of the demands required from each muscle as noted during research that looked at biomechanics of running. Regardless, I'd still train both muscles as they are both important and can be easily incorporated in a training program.
It’s reason a why your gluteus would hurt after a hard sprint workout rather than your calves
I will say I am new to running not been running regularly but I can run 5k in 18-19 mins. I try to train my legs atleast 1-2 times a week in gym.
I get shin splints a lot of times and I don't know what to do about them I can't run because of it sometimes will it stop hurting if I continue training or should I try to improve my form and change my shoes and my leg workouts
You may need to change those things, but most importantly it may have to do with your running volume.
Awesome dude keep going👌👌👌👍👍
Thank you. I hope you continue to watch my videos
I noticed I bounce a bit too much and this is mostly due to weak legs, core. Any tips?
I NEEDED THIS VIDEO😂🤣😂🤣😂
Glad I could provide it for you
Thaks !
Thank you for watching!!
Reps sets rest time?
Depends on the context of the runner and what the goal is. However, generally, I work toward 4-5 sets of 3-5 reps at a 80%1RM for strength training.
@@JPGloria and what about endurance
I have a question, don't mental training is required too?
That is actually important
Hi JP, Can you please make a video of sprinters band workouts for speed training,
Please.🏋️
Ill look into it
I subed to your channel
In half tights I see Kipchoge with little calves and huge glutes. In half tights, you see me with massive calves (including soleus) and flat ass. Guess who runs faster? Seems to me that study missed some things or wrong conclusion reached.
Ah, I am basing this off of load demands seen from research studies that look at the biomechanics of running. For a distance runner, I would want stronger calves/tendons. Regardless you should train both. And just putting it out there, how big a muscle is does not always dictate how strong it is.
Instruction unclear. My foot ended in my opponents face.
This advice is for distance runners ONLY.
I'd say both, but yeah distance runners benefit the most from it
Dear JP we like your videos but will you make videos in hindi
Never "push-off"! Dr Romanov (POSE) is very clear, only pull your leg up and let gravity do its job!
I think pose method is great as it makes running simple to understand for a majority of people, but a lot of the concepts themselves have been disproved through research.
This info in very misleading suggesting you don't truly get it
How so?