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Do you run wrong? (Expert Shane Benzie reveals best running technique)
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- เผยแพร่เมื่อ 4 ธ.ค. 2018
- Forefoot strike, mid-foot strike, heel strike? Which is best? And what else do we need to focus on for more efficient running technique that allows us to run further, faster with no extra training and less risk of injury?
The debate on how to achieve the most efficient running movement has been hotly debated over the years. However, everyone agrees that if you run with better technique (which includes your whole body, not just foot-strike) you are more efficient - meaning you can run further, faster with no extra fitness training and less chance of getting injured. It's like taking the roof box off your car. ZOOM! Who wouldn't want that?
So I got my mind blown recently with a visit to movement coach Shane Benzie from Running Reborn who has analysed the form and gait of hundreds of elite and indigenous runners from Kenya, Uganda and Ethiopia and come up with the ideal technique. He advocates a holistic approach, adjusting the whole body, but in my case (and in the case of 85% runners) he started with my feet.
www.runningreb...
Watch Shane's top 3 tips for more efficient running in long-distance training runs, ultra marathons and multi-day races here:
• 3 tips for the best ru...
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In this film I mention Chris McDougall's brilliant book Born to Run - the incredible story of the Tarahumara, a tribe of Mexican Indians who he describes as the greatest runners the world has never seen.
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This is awesome. Thank you Claire for always taking the time to make these videos. It's a huge amount of effort and your viewers (like me) appreciate it!
Wow, super informative and helpful! Would love to see this guy again.
Just starting out my journey into ultra running after having raced every distance since I started running in July of this year. The content on your channel is amazing and a great benefit to me and I'm sure others so keep up the amazing work
Great work by Shane Benzie , thats research 👏 🎉❤
exactly
Great video, I have been trying to do that on my treadmill sessions, plenty to improve though. Thanks
Awesome hope this helps you!
What a fantastic interview!!! I look forward to seeing more contributions from Benzie on your channel!!
This was exactly the video I was looking for. I’ve just listened to his book which I felt was very inspiring. Great to see the ideas in practice.
Great! Glad you liked it, many thanks to Shane for sharing his research, I have a whole playlist of helpful advice from him here if you're keen for more: th-cam.com/play/PLyZ16LRfpz0DuulE3JMDPuxIu2pq1F7a8.html Cheers, Claire
Really approachable video
Glad you liked it Matt
I loved what he said about vertical oscillation. In fact, I observed that this measure is constant pretty much in all my different speeds. It's only the step length that varies from 0.6 m to 1.7m... With increasing step length percental vertical oscillation decreases...
Oh man...now I need to tape myself running to see if I am running correctly...hmmmm....thanks Claire and amazing job Shane. I hope to get the full foot down...
Mind blown! This is fascinating stuff.
Yes. If only local doctors, personal trainers werent so clueless. Im a beginner runner running 30 to 40 km per week on trail only. The part whereby he explained how foot acts on uneven terrain blew my mind - when i was brand new i quickly managed to get extensor tendonitis - i guess this was due to heelstriking on downhill running - went to see a physical theraphist who was completly clueless. I have shortened my stride considerably and focused on body position - but its so hard when u always run solo (elks, wildbores and mosquitos not forgotten). I woyld gladely pay for someone with this kind of research to have a wing at my running form.... great video! Regards from sweden.
Good video. I used to be a heavy heel striker too, but a few years ago I switched to very minimal shoes (almost barefoot and some barefoot running too) and that's when I figured out I was a heel striker. I went from doing a regular easy 14 mile ish run to less than one mile at a time overnight when I had to correct that, then I slowly built back up and doing ultra distances regularly now. I've never looked back and not had any issues for three years having switched. I'm not saying everyone should switch to 0-drop or barefoot running, but at least give it a try and you will see if you have bad form very quickly! I could write pages and pages on this subject, but I'll not do that here :)
Whoo i should film myself to check !
Defo! Hope it goes well!
Excellent video, just reading Shane's book now and great to see his theroy visually. Make slot of things slot into place. I'll enjoy looking through your other videos. Cheers Andrew
Thanks Andrew I hope this helps you out! Claire
This is genuinely incredible.
Glad you like it
Great video. I'm blessed with good cardio which has seen me through many events but I have never given much thought to form. Having previously seen his simple explanation of good cadence went a long way to pieceing the puzzle I didn't know was there.
Glad it helped you!
I think one of the things that has helped my running is walking in gaitline shoes that are made to train you to balance on the mid-foot and strengthen the muscles that are needed to walk like that. I switch it up, like with everything. I also bought a pair of newton gravity 3 many years ago and I still run in them every now and then. Even my hiking shoes seem to be evenly worn down on the sole now, instead of how my old running shoes from primary school always wore down on the heel first. I need to fix my posture tho, I am certain that I dont run tall like I should. This may be my training the muscles on the front of my body to help me with running (lifting my feet, core workouts with twists etc.). These workouts may be making my balance a bit leaning forward and creating a posterior pelvic tilt ... which I think is hard to fix with the type of exercises I know and am comfortable with.
Cool!
This is an excellent video. Really good information.
Great video the production value is excellent
Excellent video! I've just finished a 24 mile trail run and my heels are feeling it. I'll definitely be trying this running technique out :-)
Great! Have you seen Shane's new venture? Might help you even more! runningreborn.com/
@@wildgingerruns Thanks, I'll check it out.
Great video, super informative, really well done on you.
A fab interview, thank you 👍
This is brilliant! Thanks so much for this video!
very useful to do and that technique i find is probably the best i have found and used myself. I have finished Shanes latest book and thought for a bloke so absolutely obsessed about evolution, he keeps disproving it by taking this highly evolved current variation of humanoid and insisting that the way we were originally designed is most optimal lol. Everything points towards deviation from the ideal rather than evolution progressing us to all just be better.
Interesting point!
Great video. It’s interesting how he has his ears tucked inside his hat
He is building up elastic energy.
US style.
@@ThePaulaon1 lolol amazing
Great input. Confirms my new adjustment to my running also feeling "leaning back"!!
Very interesting video! Super informative and kinda confirming the stuff I've been focusing on ever since I started my running... after reading 'Born to Run' :-) Have you guys talked (maybe off-camera) about how running shoes might foster a better footstrike? I've found out that running in minimalist shoes (no cushioning at all, just 5mm of rubber) has improved my footstrike considerably as it simply hurts when you do it heel first. Anyway, this is a quality video! Subscribed :-)
Excellent video and series. Found this so helpful and has made me think about foot strike much more. Applied the "tripod" today which felt weird but really great to getting support from Claire and Wild Ginger Running!!
Awesome video, best I've seen so far.
I don't run for training or fitness or whatever. I run because i love it and can't get enough. Running too much doesn't exist in my book
Great interview, rich information and lots to keep in mind. Thanks
Excellent video. Super informative and well articulated.
Did you speak to him about your cadence at all? I'm curious as to what he might have said about it.
Great video! imo just because your foot is landing a bit in front of you doesnt necessarily mean you are braking or that it is a bad form for you. so many other factors! your knee is bent and you roll through to dissipate the force. even with a "full-foot" landing it still starts somewhere. some people run better with more "vertical oscillation" but some people are "gliders". if you run on a beach somewhere on slightly-wet sand you can see better where the most force and impact is. Claire be careful!
That was very interesting, logical and informative. Thanks for a great video.
Thanks for sharing! This was some great information.
Thank you glad you liked it!
Really interesting video that, I’ve always tried to land “flat footed” and tend to start hunching slightly as I get tired. Thanks for sharing 😀
I had the same revelation when I saw a physio who was interested in running. He did the analysis and I was a little worse than your form, but I also felt like I had corrected my form by watching videos e.t.c. And like you felt like I was landing forefoot, but was actually a very bad heelstrike and overstride. Cant recommend enough for people get outside help with changing running form because you just cant tell on your own. My physio was paragon physio in skipton, very good running physio!
Awesome job Claire!
This was really valuable stuff.
It also fits nicely with some other videos I've seen about the body's elasticity - instead of keeping you upper body fixed facing the front, you let it twist and use the fascia
response to help twist back the other way. It works super well on uphills ;-)
The sun has returned here today, so I might sneak out this afternoon with a camera and film myself running badly and see if i can take what you have learned and apply it to my running.
Thanks very much for sharing this. ;-)
Thanks for this video, great stuff (and food for thought)!
Vid a great help thanks. I evpect my technique not as good as I'd like to think too.
Excellent video and so informative! Love this :)
Great video! Really interesting. After reading Born To Run and The Cool Impossible over the Summer, I've been aware of running form and the need to improve it.
Then I injured my calf muscle during Manchester Half Marathon in October. A lot of the physio I've had for that injury has been focused on improving my form, balance and waking up the muscles that I should be using or at least attempting to use them better.
When I'm back to a normal running schedule, I'll try and focus a bit more on foot placement!
Very interesting video. Thanks for sharing.
Thanks so much! Glad you enjoyed it!
Very interesting! Thumbs up!
Wow great video!
Such interesting information. Thanks.
Great video! Interested what kind of thought process/feeling did you focus on to get a tripod landing? Hard to know or feel if it will be all bits landing at same point?
It is really hard! I pretty much could not tell the difference! You have to really focus on it I think. Letting the leg drop just under the hips.
@@wildgingerruns thanks for replying. I’m very late to the party in hearing about Shane but now devouring all his info! I’m working on posture as my form looked identical to yours in this video so I’m trying to feel like almost leaning back also to get foot underneath body. Hopefully not overdoing it as feels hard work to keep it up for a whole run!
I noticed you mentioned pushing off more in video. Were you consciously pushing foot into ground more on contact. I read something on force production and that seemed to help my elastic energy and cadence and not sink in and have longer contact time by thinking of driving into ground.
Really interesting film thanks Claire.
I've been transitioning into zero drop shoes for a while now.
I started by just wearing Vibrams around the house and going near foot as much as possible. Then short runs.
Next came Altra Duo and Paradigm and Inov8 terra ultra for trials. This went well however some problems with calve strains and irritating Achilles Tendonitis. I really don't want to return to the really big drop shoes I've used in the past. Brookes Adrenaline. It feels like I'll undo the adaptation and running form/speed improvements that I've worked so hard for.
I was interested in the heel inserts that you mentioned in your Altra review. So having done a couple of long runs, 15 to 26miles they certainly seem to help with the tendonitis, no more pain first thing in the morning 😊. I do think that, as Shane recommends, I'll video myself and see what the true picture is 🤔. Thanks for the great videos
@@wildgingerruns I'd love to have a session with Shane however funds won't allow for that right now. Perhaps in the future. The take aways for me were about full foot landing, who knew!, I'd been fretting about forefoot landing. Tried concentrating on full foot and it works much better for me. Definitely going to video myself. Then the truth will be out!
@@wildgingerruns I'll check the website again. Might have to ask for a workshop as a birthday or Christmas present 😊
How did you adapt to the new footstrike? Just thinking I have to lean forward or what exactly did go on in your mind to execute it?
okay think i'll go for a jog now
Off you trot! :)
What a really interesting and knowledgeable guy! Bit jealous as i haven't run for over4 months due to what maybe Plantir (Not sure) Not fractured and the doctor just through some Anti inflammatories at me which I've not taken because of lactose, then suggested ibuprofen gel? Hope fully have results soon, thanks Claire!
Hi Plant Based Paul, had the same issue and in the end after heap of work on plantar and podiatrist etc the thing that worked...my wife who is also a regular runner suggested calf stretches and calf massage! Best explanation is by the guy at Athlean- X. This is a link so hope it helps: th-cam.com/video/72p58Iy6u7M/w-d-xo.html
@@wildgingerruns You are welcome and thanks for posting the video. Been running this way for some time now after seeing a colleague change to 'pose running method' and also doing a running clinic here in NZ with James Kuegler. All about running under yourself, higher cadence and pretty much everything your esteemed colleague advised in the video. In terms of the plantar Faciitis, I tried rolling a ball/beer bottle, ice and all sorts of things. In the end, old fashioned stretches and massage of the calf sorted it real quick. The guy on Athlean-X is a guru on gym training and have been following his advice and imparting it on my guys I train at the gym for a while now. Real science-based approach that makes sense. Keep up the good work Wild Ginger Running - superb content!
Yass!
What app are you using on the tablet?
I think it's Shane's special thing on there
...meaning just go out and run. Forget about all this. The simple act of running over time will provoke those adjustments you need in order to be more efficient at it. You can consciously drive those changes by being more self-aware or doing core-strength workouts by frankly I wouldn't recommend that kind of commitment to many. Just buy good shoes and go.
Interesting you seem more bouncy afterwards
So tired of hearing people say the human body is designed. Go thump a Bible, leave the science to scientists.
Lol I don't think Shane means it in that way Steven, replace it with evolved maybe? Shane is defo not a creationist ;)