*While we're on the topic of running legends: Have you checked-out Eliud Kipchoge's running form?:* th-cam.com/video/andAaS6Lyc8/w-d-xo.html How to Improve Your Running Technique ⚡ FREE DOWNLOAD ⚡ jamesdkr.lpages.co/running-form-guide-youtube-bonus/
I enjoy gait analysis videos. Something I’d love to see, is a gait analysis of good running form, of people running 8, 9, or 10 minutes per mile. The extremely long gaits and the elites are beautiful to watch and learn from, but then what does it actually look like at “average runner” pace? Thanks for making this video! Always a treat to see Bekele running.
i've also been wanting to see this since starting low HR training. It took me a while to realise that reducing my stride length was more economical than reducing my cadence.
What really hits me like a hammer to the face is how powerful this guy is! He is short, so has to generate more power to equal the stride length of taller runners. You can only increase stride frequency so much. He looks like a triple long jumper with every stride. And the thickness of his lower body is evidence of that.
Great running form analysis!! I followed Bekele's running career from the time he was a junior cross country runner. If you ever get a chance, please watch his running form, stride, power and speed versus the other runners. His efficiency was such that he was the only elite runner doubling up the short and long world championship runs on consecutive days for 5 years in a row. It's such a grueling event that no one ever tried to do it. It's one of sports greatest accomplishments that no one talks about.
Im so glad that someone mentions how supination and pronation are normal ... ive been running track since i was 11 and am used to running in spikes - im a forefoot striker. My foot lands on the outer side and takes off of my big toe. Just for fun ive tried getting fitted for running shoes at shoe stores. At one store they checked the way my feet lean and said im a pronator. At another store they checked my foot strike on a treadmill and said i was a supinator 🙄 ive asked my coaches about that and they said theyre probably just trying to sell their more expensive shoes 🙈 Btw love your videos, would love to see genzebe dibabas technique 😍
A thought about the forward lean: I've always considered it as a way to get more "effective" hip extension, seeing as most of us have very little anatomical capacity for hyperextension at the hip joint. Combined with pelvic tilt and rotation, a forward lean lets a runner push their toe-off further behind them, giveing them more time and distance over which to apply force to the ground.
James, I have been watching your videos for many years and I have always learned something new, thanks for that. In this video the answer you are looking for (RE running technique) has already been answered by Pose Method. Looking at what successful runners do is pretty close to the best way we can do for our own running form, but even those runners could do better if they adhered to the best possible way of running. I think everything you point out at analysing Bekele's running form in this video could be explained much better using Pose Method of Running. Using that, I can even pick a slight push-off the ground by Bekele which is a bit "inefficient + unnecessary" and that is possibly why he lands towards his heel, however, he eventually lands on mid-foot so that push-off does not work much against him (still he would do better without it). He moves his feet towards his hips quickly which is great but because of that push-off, his legs trail a bit behind him instead of going back faster towards his hips. Tucking foot under hips gets us back into Pose as fast as possible which helps a lot with gaining momentum when falling forward (In Pose method there are 3 running components: Pose, Fall and Pull). So in a nutshell, his pull is not perfect (he pushes off), his fall is great, and his Pose could happen a bit earlier if he had not pushed off the ground (his lag had not been trailing behind for a bit).
pretty sweet video - it's great that phones can go full hd at high frame rates. I think the swing leg is overlooked by most people when talking about or analysing running. You want to maximize horizontal travel during the flight phase without excessive vertical motion, and the transfer of momentum from the swing leg is a critical part of that. It's similar to what you see in long jump and triple jump. I am pretty sure you'd find that elite runners will have completed their hip flexion byt toe-off, and that their swing leg lower leg will be close to parallel with their fully extended take-off leg at toe-off.
As someone who is within touching distance of a sub 3 hour marathon (if only there was a race to test myself 🤔) how about an analysis video of a runner who is in a similar position, in other words a fairly decent but not outstanding runner, and how they could improve their performance and efficiency my making small running form improvements. Maybe a video for a future time given the social distancing rules!
I agree with all your points. And I am a big Fan of Bekele since his early track carreer. Always liked him more than Eliud Kipchoge. Don't know why. Just one thing: for running style studies there are not only male runners worth to examinate. I could name you at least a handfull of female runners who are not less worth to watch.
Thank you very much James for another great analysis. Regarding arm movements, for me it sometimes looks like as if many of these elite runners don't only move their erms back and forth but also "rotate" them a bit, similar like the coupling rods of a steam locomotive are moving. I'm not sure, if I have seen this in this particular video, because the sequences you show us are too short.
I was under the impression that upper body swing was important because it allows your weight to fall with balance (if your shoulders remain square, your weight will fall towards your falling leg rather than forward, which your stabilizers will have to correct, causing lost energy and stabilizer exhaustion) and also keeps your hips forward and your spine protected from impact. These points aren't necessarily exclusive of what you're saying, after all you have to fall with balance in order to use "stored" energy and send it forward.
Hi sir,I love ur videos.i am from india.lockdown in indi.i am not sure when it opens.can pls make more videos on running strengthing and how can I improve hip and leg like Bekele.
Great analysis James. I would like your opinion further on the forward lean comparison between Bekele and Johnson. Do you think that tight Hamstring muscles and/or lower back muscles have to do with the more upright (Johnson) type of running form? I'm national marathon runner and have the exact same form as Johnson. Any video of your or advice to point out so I can work on my form to get closer to the "Bekele lean forward" form? Thanks a lot!
Wow! Incredible! Regarding cadence, I can run 180 +spm in place or even just shuffling forward without barely lifting my feet & knees but when I try to increase cadence with proper knee lift & moving forward I have to lean alot & I can only run like that for very brief periods of time, :10 - :30+. Basically I can only sprint ( at my current level of fitness & mobility). A 10:00 pace is high intensity. I can't "jog" for distances without shuffling & scraping the ground. Any suggestions?Thanks.
Just discovered your channel mate and it’s fantastic! Really informative. In regard to hip extension, should we be aiming for full extension, even at low speed (e.g. 5-6 min/km)?
No...impossible to run "slow" with full extensions etc. The faster you want to go you need to extend your stride length to the REAR. He mentions we don't need as long a stride length for slower paces at 14:00 min mark. Your front extension should always be about the same with slightly higher knees when going faster to really get that drive motion.
Long-distance runners need the forward lean because they need continuity of movement over long distances. A sprinter will need speed more than continuity bec the event is short. Watch this video I edited th-cam.com/video/taLdeDR8R1M/w-d-xo.html
great analysis. I would like to know if you want to help to analyze my athletes? I am a modern pentathlon coach and I have some limitations for analyzing the running technique of my athletes. Maybe I can send you some shorts videos.
Mostly as a result of the speed he's running, and the speed/force he's flexing his hip to drive the knee forwards. It's a fairly passive flexion of the knee that brings the heel up towards his butt, driven by centrifugal forces around the knee and a 'recoil' type effect from the extended position as the foot leaves the ground.
How is it helpful to non elite runners to use elite runners form as an example.Most non elite runners won't be able to run like this will they? Surely this is just setting people up to fail and demotivating them?
Ghost !!! How are you going to run like Kenenisa Bekele ? That's impossible unless you sprint Nobody runs like Kenenisa Bekele, only he can run in that style.
*While we're on the topic of running legends: Have you checked-out Eliud Kipchoge's running form?:* th-cam.com/video/andAaS6Lyc8/w-d-xo.html
How to Improve Your Running Technique ⚡ FREE DOWNLOAD ⚡ jamesdkr.lpages.co/running-form-guide-youtube-bonus/
Hey James, So what's Bekele stride angle ?
Hey, thanks for the credit, it was great seeing him running that close!
Thanks for filming it! You had a great spot to watch the race.
At age 37,he is still frontrunner.It's just amazing
I enjoy gait analysis videos. Something I’d love to see, is a gait analysis of good running form, of people running 8, 9, or 10 minutes per mile. The extremely long gaits and the elites are beautiful to watch and learn from, but then what does it actually look like at “average runner” pace? Thanks for making this video! Always a treat to see Bekele running.
Good idea! I'll see what I can do :)
James Dunne Thank you!!
i've also been wanting to see this since starting low HR training. It took me a while to realise that reducing my stride length was more economical than reducing my cadence.
it's heart above form
What really hits me like a hammer to the face is how powerful this guy is! He is short, so has to generate more power to equal the stride length of taller runners. You can only increase stride frequency so much. He looks like a triple long jumper with every stride. And the thickness of his lower body is evidence of that.
Great running form analysis!! I followed Bekele's running career from the time he was a junior cross country runner. If you ever get a chance, please watch his running form, stride, power and speed versus the other runners. His efficiency was such that he was the only elite runner doubling up the short and long world championship runs on consecutive days for 5 years in a row. It's such a grueling event that no one ever tried to do it. It's one of sports greatest accomplishments that no one talks about.
Im so glad that someone mentions how supination and pronation are normal ... ive been running track since i was 11 and am used to running in spikes - im a forefoot striker. My foot lands on the outer side and takes off of my big toe. Just for fun ive tried getting fitted for running shoes at shoe stores. At one store they checked the way my feet lean and said im a pronator. At another store they checked my foot strike on a treadmill and said i was a supinator 🙄 ive asked my coaches about that and they said theyre probably just trying to sell their more expensive shoes 🙈
Btw love your videos, would love to see genzebe dibabas technique 😍
I ran the London Big Half as my first HM! Wanted sub-2 and was so happy with my 1:55:21!
Great time for your first HM. Congrats!
A thought about the forward lean: I've always considered it as a way to get more "effective" hip extension, seeing as most of us have very little anatomical capacity for hyperextension at the hip joint. Combined with pelvic tilt and rotation, a forward lean lets a runner push their toe-off further behind them, giveing them more time and distance over which to apply force to the ground.
Bekele runs like a gazelle so much he's just phenomenal! Keep up the good work, friend.
Glad you enjoyed the video! He's a joy to watch.
He is all time my favourite running icon
King of world one and only King kenenisa bekele
James, I have been watching your videos for many years and I have always learned something new, thanks for that. In this video the answer you are looking for (RE running technique) has already been answered by Pose Method. Looking at what successful runners do is pretty close to the best way we can do for our own running form, but even those runners could do better if they adhered to the best possible way of running. I think everything you point out at analysing Bekele's running form in this video could be explained much better using Pose Method of Running. Using that, I can even pick a slight push-off the ground by Bekele which is a bit "inefficient + unnecessary" and that is possibly why he lands towards his heel, however, he eventually lands on mid-foot so that push-off does not work much against him (still he would do better without it). He moves his feet towards his hips quickly which is great but because of that push-off, his legs trail a bit behind him instead of going back faster towards his hips. Tucking foot under hips gets us back into Pose as fast as possible which helps a lot with gaining momentum when falling forward (In Pose method there are 3 running components: Pose, Fall and Pull). So in a nutshell, his pull is not perfect (he pushes off), his fall is great, and his Pose could happen a bit earlier if he had not pushed off the ground (his lag had not been trailing behind for a bit).
Great vid explanation James! Thanks 🙏
great video James.Thanks.
Thanks, Julian! Pleased to hear you enjoyed the video. Hope it helps you with your running!
Amazing videos, really great work!
I really enjoy your videos. Very informative and easy to understand, thanks for your work.
He is quite simply a gift from God!!!
Beautiful to watch, hey?!
Congrats dude! Always gold stuff!!
Thanks! Really glad to hear you enjoyed the video. I appreciate the support!
pretty sweet video - it's great that phones can go full hd at high frame rates.
I think the swing leg is overlooked by most people when talking about or analysing running. You want to maximize horizontal travel during the flight phase without excessive vertical motion, and the transfer of momentum from the swing leg is a critical part of that. It's similar to what you see in long jump and triple jump. I am pretty sure you'd find that elite runners will have completed their hip flexion byt toe-off, and that their swing leg lower leg will be close to parallel with their fully extended take-off leg at toe-off.
Awesome analysis James! I wish I could get your coaching to get better while I live in Chicago.
Nice analysis. Always enjoy your videos. It made me smile when you said about energy flow ‘I know this sounds a bit woo-woo’ 😊 #keeponkeepinon
Very enjoyable and informative.
Thank you, Carl! Hope you’re staying safe and well 🙏
As someone who is within touching distance of a sub 3 hour marathon (if only there was a race to test myself 🤔) how about an analysis video of a runner who is in a similar position, in other words a fairly decent but not outstanding runner, and how they could improve their performance and efficiency my making small running form improvements. Maybe a video for a future time given the social distancing rules!
I agree with all your points. And I am a big Fan of Bekele since his early track carreer. Always liked him more than Eliud Kipchoge. Don't know why.
Just one thing: for running style studies there are not only male runners worth to examinate. I could name you at least a handfull of female runners who are not less worth to watch.
Beautiful stride 🏃♂️
Great analysis
Thanks! Hope it helps your running :)
Legend all time
Thank you very much James for another great analysis. Regarding arm movements, for me it sometimes looks like as if many of these elite runners don't only move their erms back and forth but also "rotate" them a bit, similar like the coupling rods of a steam locomotive are moving. I'm not sure, if I have seen this in this particular video, because the sequences you show us are too short.
thank you !!!!
Great nice video
Thanks man I run for 10 miles a average cadence of 171
Thanks
I was under the impression that upper body swing was important because it allows your weight to fall with balance (if your shoulders remain square, your weight will fall towards your falling leg rather than forward, which your stabilizers will have to correct, causing lost energy and stabilizer exhaustion) and also keeps your hips forward and your spine protected from impact. These points aren't necessarily exclusive of what you're saying, after all you have to fall with balance in order to use "stored" energy and send it forward.
Hi sir,I love ur videos.i am from india.lockdown in indi.i am not sure when it opens.can pls make more videos on running strengthing and how can I improve hip and leg like Bekele.
U should check out Suguru Osako from Japan.He has a very aggressive forefoot strike
Great analysis James. I would like your opinion further on the forward lean comparison between Bekele and Johnson. Do you think that tight Hamstring muscles and/or lower back muscles have to do with the more upright (Johnson) type of running form? I'm national marathon runner and have the exact same form as Johnson. Any video of your or advice to point out so I can work on my form to get closer to the "Bekele lean forward" form? Thanks a lot!
My Bossssssss
Hi James. Would you be able to do gait analysis for athletes such as myself? Maybe give a little guidance on specifying our S&C programme.
Ojalá hubiese la traduccion a español 😔 explicas todo muy bien.
Ojala aprenderás Inglish...
Wow! Incredible! Regarding cadence, I can run 180 +spm in place or even just shuffling forward without barely lifting my feet & knees but when I try to increase cadence with proper knee lift & moving forward I have to lean alot & I can only run like that for very brief periods of time, :10 - :30+. Basically I can only sprint ( at my current level of fitness & mobility). A 10:00 pace is high intensity. I can't "jog" for distances without shuffling & scraping the ground. Any suggestions?Thanks.
Just discovered your channel mate and it’s fantastic! Really informative. In regard to hip extension, should we be aiming for full extension, even at low speed (e.g. 5-6 min/km)?
No...impossible to run "slow" with full extensions etc. The faster you want to go you need to extend your stride length to the REAR. He mentions we don't need as long a stride length for slower paces at 14:00 min mark. Your front extension should always be about the same with slightly higher knees when going faster to really get that drive motion.
Allen Brewington Cheers, makes sense
Long-distance runners need the forward lean because they need continuity of movement over long distances. A sprinter will need speed more than continuity bec the event is short. Watch this video I edited th-cam.com/video/taLdeDR8R1M/w-d-xo.html
great analysis. I would like to know if you want to help to analyze my athletes? I am a modern pentathlon coach and I have some limitations for analyzing the running technique of my athletes.
Maybe I can send you some shorts videos.
I may be nitpicky here, but Bekele isn't "one of the all-time greatest". He is the GOAT!
how does he run with a dorsiflexed foot at 20 angle?
Natural beauty
Athletic God
Why is his back kick so high?
Mostly as a result of the speed he's running, and the speed/force he's flexing his hip to drive the knee forwards. It's a fairly passive flexion of the knee that brings the heel up towards his butt, driven by centrifugal forces around the knee and a 'recoil' type effect from the extended position as the foot leaves the ground.
It looks like he spends more time in the air
First like
How is it helpful to non elite runners to use elite runners form as an example.Most non elite runners won't be able to run like this will they? Surely this is just setting people up to fail and demotivating them?
Ghost !!!
How are you going to run like Kenenisa Bekele ?
That's impossible unless you sprint
Nobody runs like Kenenisa Bekele, only he can run in that style.
his stride seem very very long
R vai corona I molam...tumi Bekele Niya porocho