I ran cross-country for British Universities, then won lots of races in France, road, track and country, where I lived for ten years, and got down to 2:24 for the marathon. 30:15 for 10k; 67:02 for the half. And I watch this guy with my jaw dropping open...The elegance and ease with which he runs. I feel like I was a crappy jogger. And the lovely moment at the end when he gets in the car with his kids. Long live the distance runner :)
Here I am watching after 10 years maybe again. I am 42 years of age. I want to run again. I already started. 35/10km. 75min/21km. I want to run yet my first marathon? What would you advice me? Sir!
Watched this video last night and told myself that i was going to run a FAST 3 mile run tomorrow. This morning i ran 3 miles in 19.30mins, 6.30min miles, never have i done it that fast, new PB. Thanks to this video! aha.
To all of you form critics, closely watch an elites-only race (like one can at the Bolder Boulder) where they are running loops in front of you. You will observe every kind of form and all kinds of supposed form flaws by humans consistently running sub 5-minute miles. Observing them killed the myth of text-book form for me. Pros who run in excess of 100 miles a week naturally find the best form for their own bodies (and sometimes it isn't beautiful). Form largely takes care of itself and is not something that one should put too much thought into. You may even think yourself into an injury and you will kill your intensity by having your mind on your mechanics instead of in the zone.
***** I certainly wouldn't mind, but first know that I am neither a certified coach nor an elite runner. I'm a running columnist (awarded) and an upper mid-pack masters runner. I read widely in the sport and do end up giving a great deal of advice via my writing. So what is your present level? What are your goals? How old are you? What are you struggling with as a runner?
***** Those are questions put to an obvious beginner. A coach (which I never claimed to be) who knows nothing about a runner, puts such questions to him or her. Consult Jack Daniels if you don't believe me. They are a point of departure, not an end. I've seen your posts before: extremely arrogant and everybody's critic. If you've any real wisdom to impart, then impart it. Critics are in great abundance (and therefore of no great value).
I know how it feels running in such a cold weather, here in Mexico TOLUCA we have a country side just like this, it kind of gives you an inspiration to like this, nice video and really like it!!!! and keep on running beyond your limits!!!
I ran in the Gate River Run in Jacksonville Florida with Meb once. He won, and I finished :) I actually had a chance to shake hands and talk with him for a bit after the race. What a great dude!
I only wish I could be so smooth a runner. I'm not talented enough to win anything running, I can only compete against myself, but I bet I feel just as good at the end of my runs as Meb. Run long and prosper Meb.
IT IS LIKE ADJUSTING YOUR AWARENESS TO THE NEW FORM (LANDING ON THE BALLS OF YOUR FEET ETC.) WHEN YOU PRACTICE YOU MUST CONSTANTLY REMIND YOURSELF TO BE IN FORM. AND THEN IT WILL BE LIKE YOU ARE NOT THINKING ABOUT IT BECAUSE YOUR BODY, YOUR CONSCIOUSNESS HAS ADOPTED TO THE NEW FORM AUTOMATICALLY.
Parabéns Meb!! Deus lhes abençoes sempre. Deus está com você e toda a sua Família!! Muitas Vitórias para você. Conquiste a Maratona Olimpica de Londres.
Do not try to understand if he is slightly heelstriking or overstriding from the video played in normal speed. You can only start realizing it if you see it in slow motion and you would need a better quality video. Now all happens so fast that makes you think that when his feet hits the ground it is not allready on a vertical line below his center of gravity but seems to be a few centimeters in front of him , while in reality this may not happen (with some rare exeptions).
It varies. The "classic" tempo tends to be a bit faster than MP, usually between 10 mile race pace and half marathon pace for 20-30 minutes. Many marathoners also do "tempos" at marathon pace for rhythm and strength. Tempo is just a word that gets used in several different uses on a regular basis.
haha no man I am not. Look this isnt exactly the statement of a middle ages man with a beer belly ;) While I am gifted with a good engine I am a total orthopedic fuck-up. Tried to fix that for years with trying to fght imbalances, proprioception training, nutrition, advanced recovery methods like icebathing n shit... some people dont have the efficiency and motor control skills to train a high enough volume to excel in running. I certainly dont, as much as I wish I had these gifts! I am really a head through the wall guy (my programming is smart though, not that you think thats the culprit) but fortunately I finally realized that a few years ago. I switched to cycling and I am much happier with that! Running is the ultimate form of freedom for me so I dont like it quite as much, but I am able to train as much as I want and is feasible without injury and tbh you still get most of the benefits like being a tanned mofo who gets offered food on the streets cause he looks like a prison camp escapee :) I still run between 20-40 miles per week just for shits n giggles, though. Alot of fun to run a little bit without any stress but being able to focus your athletic energy on sth else!
Take off your running shoes. They are the death of Western running. Try to get racers or thinner trainers. Then when you can do things bear foot E.G walking round your house. Then keep stretching doing drills build up your training over time....
I run marathons but I think i never I can do that fast, I wish I have the time to train every day.. I love this sport and so proud to all the runner around the world...
Talent, then 10+ years of consistent training with good workouts, gradually building over that time to where you are running 100-150 miles per week on a regular basis.
your tempo pace is your "comfortable hard pace" first start your run with 5-10min easy run for your warm up then increase your speed to tempo pace and for the last remaining miles do 20-10% marathon pace and then cool down.
@abomb26 Really, his MP is 4:15-4:30. So basically he runs between a 1:51:30 marathon and a 1:58:00 marathon. Maybe I'm missing something but thats just a wee bit faster than the WR. Now if you said his MP was 4:55-5:00...then I'd believe you. That said, either way its an INSANE pace. Crazy to think that top elite runners MP is a respectable collegiate pace for 5K.
I don't think he'll answer to my comment in person, so I ask someone who views this video. And his running form and what I can learn from him is all i care right now.
Tell me some of your times and we'll see who probably knows more. I'm a freshman and last year ran 4:28 in the 1500 meter and 9:27 for the 3000 meter. You can convert those times if you want. I individually qualified for the California State Cross Country Meet by getting 10th at NCS. Meb Keflezighi's form is fine, and clearly he's doing something right.
Actually - the best way to run depends on how you run naturally anyway. Also whether you have any injuries or tendency toward injury. Yes, faster runners who suffer less injury do seem to be mid/forefoot strikers but they also tend to be smaller and lighter and very efficient besides, it's a natural motion for them. Less extra motion adds up to less wasted energy overall. If you have to think too much about how you're running, you're probably wasting energy doing it
@mamowolde Completely agree although like every other muscle we can develop them better but doing it when we're a lot older means we have to do it in very little baby steps or we get hurt :(
Meb doesn't have a big chest, he has big lungs. Chest size isnt the factor to any great runner...it is their natural gift and extremely hard work ethic that makes them great. I think being lighter can help but only to a certain extent, if you get too light you can make your body weaker and lose the strength you need to run fast. Also Meb tends to run really well in tougher conditions like 2004 Athens being hot and humid and taking home the silver medal which Tergat was like 10th.
I bet if I uploaded same video under my name, comments would be that i have to work on my running form. It seems he's little bit overstriding nad heelstriking. I'm currently working on my form and more videos I watch I'm more confused. I'd love to see some explanation or analysis of this video from pro or experienced long distance runners. Thanks.
Okay... don't know anything about Meb or his coach.... So is this the most efficient running form? It would appear that he has quite a bit of movement in his upper body, his shoulders move front to back. His hips are fixed in the forward plane. Why not quiet the shoulder movement and move the leg rotation point into the area of the thoracic / lumbar junction with some fore and aft hip movement lengthening Meb's stride? This would increase his speed and reduce his effort. Just curious...
MikeysFitness, you don't have to be skinny to run these distance. You probably have to be skinny if you want to run 4:xx mile paces for a marathon though, extra body weight is a handicap having to carry it for those distances There are plenty of sub 4 milers that have some muscle on them, and by 800m (still more aerobic than sprinting) you're definitely getting more muscular builds. At shorter distances, function muscle allows for more raw speed which becomes critical for those distances. Hard to run a 1:44 800 if you can't do a quarter in 48.
![ปฏิเสธไม่ไหว (Crush on you) - LIPTA feat. No One Else [Official MV]](http://i.ytimg.com/vi/NBw1jF342vw/mqdefault.jpg)
I ran cross-country for British Universities, then won lots of races in France, road, track and country, where I lived for ten years, and got down to 2:24 for the marathon. 30:15 for 10k; 67:02 for the half. And I watch this guy with my jaw dropping open...The elegance and ease with which he runs. I feel like I was a crappy jogger. And the lovely moment at the end when he gets in the car with his kids. Long live the distance runner :)
more like sprinter.. I can't even do your marathon pace for a 5K.
Cheers mate :)
playthatgeetar Your the boss man..Amazing timing
11111¹1¹¹111¹11¹11¹1¹111111¹⅕1¹1¹¹1¹¹11111111111111
Here I am watching after 10 years maybe again. I am 42 years of age. I want to run again. I already started. 35/10km. 75min/21km. I want to run yet my first marathon? What would you advice me? Sir!
Watched this video last night and told myself that i was going to run a FAST 3 mile run tomorrow. This morning i ran 3 miles in 19.30mins, 6.30min miles, never have i done it that fast, new PB. Thanks to this video! aha.
great technique!
Nice SMOOTH pace, and NO bouncing. Feet landing directly under the hips.
LOVE this, so good to see GREAT form. I cant believe I am just sitting here and in awe.
To all of you form critics, closely watch an elites-only race (like one can at the Bolder Boulder) where they are running loops in front of you. You will observe every kind of form and all kinds of supposed form flaws by humans consistently running sub 5-minute miles. Observing them killed the myth of text-book form for me. Pros who run in excess of 100 miles a week naturally find the best form for their own bodies (and sometimes it isn't beautiful). Form largely takes care of itself and is not something that one should put too much thought into. You may even think yourself into an injury and you will kill your intensity by having your mind on your mechanics instead of in the zone.
***** I certainly wouldn't mind, but first know that I am neither a certified coach nor an elite runner. I'm a running columnist (awarded) and an upper mid-pack masters runner. I read widely in the sport and do end up giving a great deal of advice via my writing. So what is your present level? What are your goals? How old are you? What are you struggling with as a runner?
***** Those are questions put to an obvious beginner. A coach (which I never claimed to be) who knows nothing about a runner, puts such questions to him or her. Consult Jack Daniels if you don't believe me. They are a point of departure, not an end. I've seen your posts before: extremely arrogant and everybody's critic. If you've any real wisdom to impart, then impart it. Critics are in great abundance (and therefore of no great value).
***** tlcr, you mean.
Christopher White Alright, truce. I'm no fan of confrontation. You're an interesting one; I'll give you that.
That is some really good form!
Meb, nice training run, your the coolest, thx,
Truely appreciate the music and motivational effort behind your run!
Graceful! ..Thnx for sharing your passion with all! Trail running might be fun for you as an elder who still enjoys running.
Running in Mammoth Lakes at that pace is incredible, not to mention the cold weather. This truly is motivating!
magic tempo
nice music
happy run
incredible potential
A VERY GOOD ATHLETE
That's hypnotic
I know how it feels running in such a cold weather, here in Mexico TOLUCA we have a country side just like this, it kind of gives you an inspiration to like this, nice video and really like it!!!! and keep on running beyond your limits!!!
Pure awesomeness, you are my new hero :)
smooth like butter. Go Meb!
Meb is by far my favourite distance runner!
I ran in the Gate River Run in Jacksonville Florida with Meb once. He won, and I finished :) I actually had a chance to shake hands and talk with him for a bit after the race. What a great dude!
greatness
beautiful biomechanics. That boy can run!
great choice of song!!!
This man is a machine with the will to SURVIVE!
One of the hardest things to do in the world! I can not imagine being a distance runner, it is such hard work. I truely think it is the hardest sport.
watching this is truly humbling...
Wow would love to run there, beautiful.
Meb is AMAZING!
i could run with meb.... for a half mile...
i could be the pace biker
He is from ERitrea! Proud of you wedi eri!
Che ritmo ragazzi ! buon giornata e grazie
Look how he uses his arms and how still he keeps his torso, awesome running form!!!
I only wish I could be so smooth a runner. I'm not talented enough to win anything running, I can only compete against myself, but I bet I feel just as good at the end of my runs as Meb. Run long and prosper Meb.
yes, long running need that
Good, good, good!!!!
Awesome!
8 mile tempo in under 4 minutes? Not too shabby!
IT IS LIKE ADJUSTING YOUR AWARENESS TO THE NEW FORM (LANDING ON THE BALLS OF YOUR FEET ETC.) WHEN YOU PRACTICE YOU MUST CONSTANTLY REMIND YOURSELF TO BE IN FORM. AND THEN IT WILL BE LIKE YOU ARE NOT THINKING ABOUT IT BECAUSE YOUR BODY, YOUR CONSCIOUSNESS HAS ADOPTED TO THE NEW FORM AUTOMATICALLY.
Parabéns Meb!! Deus lhes abençoes sempre. Deus está com você e toda a sua Família!!
Muitas Vitórias para você.
Conquiste a Maratona Olimpica de Londres.
Wow!! Awesome!!
Bless up Lil homie.
ok big homie
frigging awesome
What a beast...
Go Meb!
Thank you.
@RunninAD Wait, just saw the comment, nevermind. This was workout was around this fast, but yeah. His MP is around 4 50ish
immense!!
Do not try to understand if he is slightly heelstriking or overstriding from the video played in normal speed. You can only start realizing it if you see it in slow motion and you would need a better quality video. Now all happens so fast that makes you think that when his feet hits the ground it is not allready on a vertical line below his center of gravity but seems to be a few centimeters in front of him , while in reality this may not happen (with some rare exeptions).
What a beast
It varies. The "classic" tempo tends to be a bit faster than MP, usually between 10 mile race pace and half marathon pace for 20-30 minutes.
Many marathoners also do "tempos" at marathon pace for rhythm and strength.
Tempo is just a word that gets used in several different uses on a regular basis.
Meb's a boss!
@sharpshooterx4
he runs on his midfoot, which works just as well as forefoot running
song is Eye of the Tiger
I completely wrecked the house after watching this, thanks.
his form is so perfect
.... man why was I not born to run like that? :(((
You are.
haha no man I am not. Look this isnt exactly the statement of a middle ages man with a beer belly ;) While I am gifted with a good engine I am a total orthopedic fuck-up. Tried to fix that for years with trying to fght imbalances, proprioception training, nutrition, advanced recovery methods like icebathing n shit... some people dont have the efficiency and motor control skills to train a high enough volume to excel in running. I certainly dont, as much as I wish I had these gifts! I am really a head through the wall guy (my programming is smart though, not that you think thats the culprit) but fortunately I finally realized that a few years ago. I switched to cycling and I am much happier with that! Running is the ultimate form of freedom for me so I dont like it quite as much, but I am able to train as much as I want and is feasible without injury and tbh you still get most of the benefits like being a tanned mofo who gets offered food on the streets cause he looks like a prison camp escapee :) I still run between 20-40 miles per week just for shits n giggles, though. Alot of fun to run a little bit without any stress but being able to focus your athletic energy on sth else!
Take off your running shoes. They are the death of Western running. Try to get racers or thinner trainers. Then when you can do things bear foot E.G walking round your house. Then keep stretching doing drills build up your training over time....
so beastly...
Did anyone hear that dying parrot at 0:27?
That's his baby making that sound.
Um cenário inspirador.
I run marathons but I think i never I can do that fast, I wish I have the time to train every day.. I love this sport and so proud to all the runner around the world...
Its a serious compliment to Meb that I actually looked at this and thought, this MUST be speeded up on a computer :P
Gosh I wish I could run this fast.... =) Looks like Mammoth is a beautiful place to run. Awww how cute... 'go daddy!!'
Talent, then 10+ years of consistent training with good workouts, gradually building over that time to where you are running 100-150 miles per week on a regular basis.
I like the song....
your tempo pace is your "comfortable hard pace" first start your run with 5-10min easy run for your warm up then increase your speed to tempo pace and for the last remaining miles do 20-10% marathon pace and then cool down.
money--insane form
@LMaster1 Oh no, that split is correct. Look at the Ryan Hall video, he was hitting 4 18
@abomb26 Really, his MP is 4:15-4:30. So basically he runs between a 1:51:30 marathon and a 1:58:00 marathon. Maybe I'm missing something but thats just a wee bit faster than the WR. Now if you said his MP was 4:55-5:00...then I'd believe you.
That said, either way its an INSANE pace. Crazy to think that top elite runners MP is a respectable collegiate pace for 5K.
his for is so perfect
mebs form looks incredible here. much less heel strike.
I don't think he'll answer to my comment in person, so I ask someone who views this video. And his running form and what I can learn from him is all i care right now.
Tell me some of your times and we'll see who probably knows more. I'm a freshman and last year ran 4:28 in the 1500 meter and 9:27 for the 3000 meter. You can convert those times if you want. I individually qualified for the California State Cross Country Meet by getting 10th at NCS. Meb Keflezighi's form is fine, and clearly he's doing something right.
Nice pace
I can run 6 mph constantly for miles and miles, I'm 16 stone so I'd say that's pretty good for a big lad
10:00 minute mile isn't a really good pace
16 stone***
jack cutts what is 16 stone
Oh it's English weight, 224 pounds
jack cutts oh sorry
bravo
Actually - the best way to run depends on how you run naturally anyway. Also whether you have any injuries or tendency toward injury. Yes, faster runners who suffer less injury do seem to be mid/forefoot strikers but they also tend to be smaller and lighter and very efficient besides, it's a natural motion for them. Less extra motion adds up to less wasted energy overall. If you have to think too much about how you're running, you're probably wasting energy doing it
@Vitos311 He isn't heel striking. He is mid-foot striking
I wish I was able to run in as many cool places as he can..... maybe in a few years
Hes cookin!
I went to high school with Mebrathom! SDHS c/o 94!
@mamowolde Completely agree although like every other muscle we can develop them better but doing it when we're a lot older means we have to do it in very little baby steps or we get hurt :(
This is running inspiration porn. That form is fucking beautiful!
0:13 with that music makes me lol
You are GOD.
Im amazed at how such a rural road is so clean.. If that was english countryside, your lucky to run 10 min miles lol
he means that he ran about 6:30 in each of the miles in the 5k (3 miles), not just one 6:30 mile
This was on 66,666 views. Couldn't have that! Glad I watched....great tune too
Boston Strong!!
fuckin love it!
theres about a 150m-175m difference between a 5k and 3 miles...
nice video.......what melody is this????
Meb doesn't have a big chest, he has big lungs. Chest size isnt the factor to any great runner...it is their natural gift and extremely hard work ethic that makes them great. I think being lighter can help but only to a certain extent, if you get too light you can make your body weaker and lose the strength you need to run fast. Also Meb tends to run really well in tougher conditions like 2004 Athens being hot and humid and taking home the silver medal which Tergat was like 10th.
Proud of u at london olompic..u r ethiopian hero lol
@marcopat1 tempo is minute slower than mile pace, so probably under 5 minute pace
Its hard to tell but his stride lengths are so long. Seeing this kind of runner in the flesh they look like they're floating...
I bet if I uploaded same video under my name, comments would be that i have to work on my running form. It seems he's little bit overstriding nad heelstriking. I'm currently working on my form and more videos I watch I'm more confused. I'd love to see some explanation or analysis of this video from pro or experienced long distance runners. Thanks.
Hiii
Okay... don't know anything about Meb or his coach....
So is this the most efficient running form? It would appear that he has quite a bit of movement in his upper body, his shoulders move front to back. His hips are fixed in the forward plane. Why not quiet the shoulder movement and move the leg rotation point into the area of the thoracic / lumbar junction with some fore and aft hip movement lengthening Meb's stride? This would increase his speed and reduce his effort. Just curious...
Yes, he ran 8 miles in 4 min. You're absolutely right!!
About 6:30 per mile.
uh my 8 mile tempo is like 54:50. how do you do that?!?!
keep on training! Maybe you're now able to do the same kind of performance, but you're able to improve yours, anyway have fun doin' it!!
Does anyone know where Meb trains? City and state?
MikeysFitness, you don't have to be skinny to run these distance. You probably have to be skinny if you want to run 4:xx mile paces for a marathon though, extra body weight is a handicap having to carry it for those distances
There are plenty of sub 4 milers that have some muscle on them, and by 800m (still more aerobic than sprinting) you're definitely getting more muscular builds. At shorter distances, function muscle allows for more raw speed which becomes critical for those distances. Hard to run a 1:44 800 if you can't do a quarter in 48.
@Danlx3 are you still running? its worth it.... lol you got top comment btw