Mo Farah's RUNNING TECHNIQUE - Improve YOUR Form & Run Faster
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- เผยแพร่เมื่อ 9 ก.ย. 2024
- I’ve been meaning to make this video about Mo Farah's running style for a long time! What is it about Mo Farah's running technique that makes him such a smooth efficient runner, and olympic legend? What can you learn to help you run faster?
Check out the video below for the full discussion of Mo’s running style… but here are some of the main points:
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It’s clear from this footage that Mo does a great job of striking the ground beneath a flexing knee, which is the key objective in trying not to allow yourself to over stride. Landing his foot beneath the knee in this way, means that Mo doesn’t create the sort of excessive braking force upon contact that many of us recreational runners do.
This not only enables him to maximise his existing forward momentum, but also reduces undue stress on the knee joint itself. As you would expect from a world class distance runner, he strikes the ground with a gentle midfoot strike, rather than a heel strike or excessive forefoot strike.
It has been well documented that elite distance runners tend to run in the 180-200 strides per minute range, and Mo is no exception.
Not only does he have a long flowing stride, with great range of motion shown at the hip, which allows him to cover a great deal of ground with each stride… he also makes well over 180 of these strides per minute when running at 5,000m race pace. It’s this quick cadence which enables him to run at just over 2:30 min/km without overstriding!
We can see from viewing Mo side-on that his posture is remarkably upright, with a slight whole body forward lean.
The ‘lean’ I would argue is a natural function of speed, rather than something to consciously focus on. It’s impressive that even when pushing hard in the later stages of a race, Mo largely maintains his posture.
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
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I'd love to know what that effortless 4 min mile stride feels like.
4 minute mile isn't a true race for him though.
It would if it were continuous throughout a marathon that would be a 1:50 marathon.
+TheScribe The ideal human capacity is a 1:57 marathon
For Mo it probably is effortless for a few minutes (1-2km).
I would say it probably feels different than running at 80 - 90% aerobic threshold like you might imagine
His body is very light, he has years of training, so it probably hurts the same in his lungs because he is still expending the energy, but *feels* different in the way he moves so efficiently
When I was younger I only thought the Olympic runners only have bigger strides but now I know a lot about running forms and stuff it shows how amazing they are at there job
Excellent work as usual James
+Charles Stubin Thanks! 😃
I saw on BBC website,they had a treadmill,of Mo Farah speed I think it was 5,000 m which different people tired to keep up with,and there reaction is so good
Very good video...at last somebody realises that you don't need to land under your centre of gravity but under your flexed knee to maintain perfect form. It is essential to get as long a stride length as is comfortable in order to run at the speeds Mo runs at in 5Ks and Marathons. This done by getting more push off the rear foot and more time in the air, not by over-reaching in front. My stride length is about 1.3 metres in a 100m workout to Mo's 2.0 metres in a marathon. Anybody can change their cadence, not many can get 2 metres per stride for 26.2 miles!
I can't help but wonder: does it makes sense for amateur-level runners to analyze what elite Olympic runners do, and then try to mimic it? The physics at that level of running are somewhat different,and these athletes have extraordinary bodies & minds.
Take the magic "180 strides per minute" you often hear about. Many elite runners run at this cadence or more, so it is assumed it's a cadence amateur runners should also run at. Except that elite runners run at 3 min / km and an amateur runner is more like at 4 or 5, so the physics aren't the same when you're 30% slower. I've tried to run at 180 and it's uncomfortable (my pace on a 10K is 4 min / km)
James: how does one avoid the pitfall of poor extrapolation?
Really smart comment, Julien :) I certainly think that for us mere mortals it's interesting and insightful to study what elite runners do and how they move. But you're absolutely right in saying that we each need to understand how for example there's no need for a 10min/mi runner to be trying to run around with a heel-to-butt leg swing!
There are some constants though, that we want to see across all paces... like landing the foot beneath the flexing knee, and the straight posture.
Best advice is not to 'force it' though, and be respectful of your body. I discuss the concept of making small sustainable changes here: th-cam.com/video/w3ZulY_o_0Y/w-d-xo.html
Keep those new songs coming. I really enjoy your Beatles classics!
Thanks for taking the time to read & reply James, I appreciate it. :)
PS: and thanks for checking out my videos too!
Well, I'm somewhere in the ballpark of Mo's physique (I'm 183 cm @ 65 kg). Now I was more of a long sprinter, but I still had a pretty good stride if I went for a distance run and even I could still only imagine ever being as effortless as Mo. The same goes for my training partners (I don't train seriously anymore mind you). His musculature & physiology is just on a completely different level.
A Cappella Trudbol i
I think it doesnt matter that much if you are an elite or amateur. In the beginning i tried to get my cadence to 180 and i was fine with it. Even when i was 4:40 for my 10k. Now I'm 3:45 for my 10k and it still fits very well. I really didnt need to focus on cadence because it just feels normal to run about 175-185. But its just my opinion.
i used to ran bad a couple years ago.. i did love to run for the milage .. and ignore running form
the worst mistake i made
the better your running form is .. the more energy u save.. the more energy u save is the longer u can run and also faster
Another aspect of running tecniqueother then form, would be analyzing the muscles activation ( especially on legs ) and at what point it occurs. It’ll be very interesting !
Thanks for putting the effort to make such an elucidative video.
Your channel is a good resource for those who want to improve as runners
This is super interesting and informative, thank you.
Eliud kipchoge running technique.pls... and also kenenisa Bekele .and thanks.
Thank you
Great video James!
Great video! Learned a lot!
Very Nice! Good Job !
James could you do a front on low down analysis, looking at level of pronation, ankle position etc.? Thanks
Superb
Go hard or go home that is the secret. Hardwork
EPMO has a Great form . Thanks to Alberto S
hey dude, love your videos!!
I have to do some technique analysis for my uni coursework and am looking to make a video similar to this one. I love the idea of you actually narrating the video as its plays. how did you go about overlaying the video of yourself on top of the running video?
fascinating.
I’m here trying to figure out why I keep getting medial tibial stress disorder and bilateral tibial stress fractures. I think it’s from heel striking, but forefoot striking causes me ankle pain. Both happen whether I run a lot or just a little :/. I have good shoes. I run in Brooks Launch 4’s.
Nice
please five me as much advice on learni g bekele running technique, do i need to focus on the knee drive or what, he got a long stride lenght. .
Hi, what tools do you use for analyzing the videos and annotating them? It would be of great use for a few of us who train together to be able to record ourselves and then analyze the recordings... thanks in advance!
can i send you a video of me for analyses please :P
Can I, also? :-)
I wonder what Mo's stride length is when running a 5000m.
Please add subtitle
The Ronaldo statue?
Juan Schaefer what about it?
@@kingkobe9378 this guy looks like him
Hi friend, how do you make the video not be denounced by copyright?
Can I run heel to toe in middle distance spikes?
So do this if I want to run Mo Farah?
kenenisa bekele running form.
When I run I think my form is pretty good for the most part, but it seems that my trailing leg almost kind of turns in when it comes off the ground? Like instead of the toe pointing straight down or to the outside, if you were running behind me, the toe of my back leg appears to point to the inside. I have no idea why. Can't seem to keep it from happening.
cadence too low, flight time too short, not enough power to push off the ground to achieve a longer stride length.
for. farah. shoes. sun. die. l nbooth
Is it me or does he have some overpronation?
I just go for sub 6 miles.
Miles...?
Ok, next channel...
My racing weight is 60 lbs more than Mo's. There might be a clue in there.
Is the heel strike faster than the midfoot ? All the discussion I see lately on running form towards not striking with heels, also, some shoe brands reducing drops, then we see an elite runner clearly striking on his heels, of course, not over striking, but still landing on his heels. Would you please make this comparison? Thanks
Tim Bittar never heel strike, it puts pressure on you knees and will cause stress fractures if you keep doing it for a long period of time. In the video mo was striking mid foot which and maybe heel striking a little bit but that's because he was on the last lap in a 5k race
Tim Bittar but if you want to run faster run on your forefoot, it's effective for distances less than 3 miles
Mo Farah does not heel strike by any shot! It may look like he's doing so from the video but if you actually observe, Mo Farah keeps his ankle a little dorsiflexed and then activates his calves upon ground contact to land on his forefoot. Sprinters do it to a greater extent because it helps generate more power. It actually doesn't take a lot of observation to see that Mo Farah is definitely landing on his forefoot. Slow down the video sufficiently and you'll see that he lands on the outside of his forefoot and then rolls the foot to the inside while simultaneously landing the heel. This all happens super fast because of Mo's short ground contact time.
i think midfoot striking is the real answer. you can't really run just on your toes. but neither do you want an extreme heel strike.
aim for the midfoot with a smooth transition to pushoff. i think most pro runners are midfoot runners with some tilted slightly towards heel and others towards forefoot
Mo is a talented runner. However, his form, compared to Ethiopians and Kenyans, is not energy efficient. He does a good job of landing underneath his center of gravity, but his stride length is too long, so his cadence suffers because of it. Plus he run bounces, where he bounces up and down, which also limits his forward speed.
This is why you will never see him break any world records, or be able to compete against the likes of Bekele, Kipchoge, etc. In his half marathon races against the top kenyans and ethiopians, he could barely keep up.
If he were to improve his cadence, by shortening his stride a little, and eliminate the run bouncing in his forward motion, his speed would increase.
However, he is a great tactical runner.
My untrained eye agrees, he bounces quite alot opposed to what James says.
+quilling1 Gotta remember that a degree of vertical movement is important/inevitable. Excessive bounce is definitely a problem for lots of runners, but for the pace and stride length Mo is achieving, I'd class his vertical bounce as being pretty well under control 👍
Makes sense. What your saying i guess is that vertical movement amount can only be assessed correctly when compared relatively to speed+stride?
+quilling1 Nailed it 😁
+James Dunne Generally speaking, less is better, but only down to a point 👍 The added context of pace, cadence and stride length is super important.
Fascinating video and annotation James. I while back I grabbed a slow mo video of the leaders (Farah, Bekele, Gebrselassie) at the Great North Run and compared stride length: th-cam.com/video/rIWJgLxCDY4/w-d-xo.html
Do you think longer strides and the resultant higher impact forces increase fatigue during a marathon?
guys, guys...doping is only wrong if you are Russian
Balding Botox Bogan Nah. Doping is only wrong if u got caught ;)
form + doping = olympic medal
I agree. Having that doping story of him and salazar come out yesterday kind of ruins this for me.
It shouldn't, whether he dopes or not does not negate the fact that he worked hard for years on years on end to achieve this stride.
Until he's convicted this is all hot air
Eric nope. the default position is not that he is not doping or that he is doping bit rather being undecided on it.
form + doping + good genetics + a lifetime of training(with a good coach) = olympic gold
bruh... too much math.😧🏃🏃🇪🇹🇺🇸🇬🇧
Tainted.