Brilliant yet again! I’m recovering from years of injuries and 25 years of corporate induced physical neglect. At 65 yo I’m eager to slowly heal n rehab
Thank you so much for the hope and inspiration. 2 frozen shoulders in the last decade n a back slowly stiffening up - docs say “you’re getting old - fact of life!” I used to bike a 150 miles day bike race 20 years ago. No operations or accidents. Just desk job! Anyway…you give me lots of hope n inspiration with your down to earth no frills candid approach!
@@cpphotography haha - glad u relate. The road to detoxifying the mind and body is a long and precipitous climb back to normalcy - but I’m working on it everyday! The pettiness of daily living in the workplace WAS truly bedlam absolute! Glad I’m doing my own gig - finally.
‘Ignorance is a bliss’ - does not apply to running wrong (staying on the matrix wave here). Once you learn what is shown here you will become better and no, you won’t want to fall back to your previous bad habits. Great video, many thanks!
Thank you Lawrence, I can't wait to go for a run and see how I run in relation to what you are presenting here. I bet I am close but here goes. Much appreciation to you for all the online videos! 🏃♀
Thanks, Neo. I always love the content. I was a much more posterior run dude until someone changed me up. My times really slowed and I'm slowly coming back to more balanced running. I must buy you a coffee one day for all this video help.
many thx Lawrence!… although i‘ve run several marathons in the past i suffer from calf- injuries re-appearing regularly stopping me running. do you have a video specific for the calf muscles? many thanks again for your great work ❤
Will do. Head position/posture is huge. Self massage with a stick. Forward shift not forward lean. Backwards walking should also help. Calf injuries can be extraordinarily tiresome and frustrating
Thanks for sharing! I got a lot out of a rope flow course by Tim Chieff. Thanks to an earlier video of yours I ended up there. It has brought me a lot in the field of running but also in experiencing movement from your own body. My back is quite stiff as a result of ankylosing spondylitis. Through rope flow exercises I get a bit more range of motion.
Thanks Lawrence. Appreciate everything you are sharing here and on insta. I am really enjoying doing this, and the backwards walking atm. Are there more rope flow videos on your site?
The only other exercise we really focus on for running is dragon roll. There is a whole world of flow roping but for running, what is explained above and the dragon roll is the meat and potatoes
This place looks like the most peaceful piece of land on earth. Incredibly beautiful. Another great video, thank you! Just ordered a rope from the EU shop. Woohoo :)
Thanks Lawrence you are the best, i watched some videos before from Dave Weck, very funny guy, he's a genius, but sometimes too generic yours are much better, very well explained and specifically made for runners.. i really need to use more my posterior chain coming from cycling ... i'm improving but i should do better... it's tough....
Thanks for this, Lawrence! You talk about anterior chain is needed for uphill running. If at any time you can share some knowledge about the differences going up and down a hill I would love it! I'm a trail runner and much of your content resonates a lot but also leaves a lot of questions open how it translates to steep up and downhill running. Super niche I know but would be great if you could share how you think about it! Again, thanks for the great content!
Please can you include how these things can help genral connected movement walking etc for non runners as you spoke about on dr chattergee podcast . Im hoping it can help with my headaches
Hi Mandy Learning to walk well can really open up the body and free up the hips and spine. If you have headaches then increasing hip function and a flexible spine (which implies healthy breathing) could be of benefit. I am unsure of what type of headaches you have so I can’t be specific. Anything you find on my channel is nervous system friendly and might be of value for you. You can try the “neural and deural unwinding” videos and also the healthy breathing video. From there learn to walk or backwards walk in a healthy pattern and you have a great foundation. What I don’t have on my channel is anything about circadian rhythm which you probably should look into
Lawrence thank you for your time and effort into making your quality videos. What diameter and weight flow rope would you suggest to buy for someone who hasn't used one before? Edit: Just watched your video on how to make a flow rope and it answered all my questions. Thanks again.
Thank you for the tutorial. I would love to purchase a flow rope from your website. I'm just wondering if it will still work for me since I am shorter than average (5 ft 3inches)? Would I need to modify it? Thanks!
Extremely invigorating to upper body! OK so relating to endurance running, is it possible to expand running time endurance ( 'time on feet') by gradually increasing the time from 5 min to 10 to 15 and so on?
The 5 minutes per day is around the minimum effective dose for change and effectiveness. You are totally welcome to do more. There is a law of diminishing returns and I really do want to be respectful of people’s time and resources. Always try make it sustainable over a long period of time. You don’t need to build any sense of endurance or fitness of these patterns. It is more about having access to them and for your running or rather the body and nervous system that runs to be free enough for these patterns to show up and express themselves.
Sounds strange but I play fiddle and often find tension is affecting my playing/ learning. Any tips to get top of that tension welcome - am going to try this - not just athletes that need to move properly 😂
Your heel strike advice seems to counter the barefoot running community that says to mid or forefoot strike. A lot of the video of children running in the third world shows no heel strike. Can you go into more detail on why you think a heel strike is superior?
I never said heel strike is superior. You need to use your whole foot for the majority of your running. As you accelerate or perhaps when you run very fast or up hill if it’s steep enough you will run on your forefoot. A relaxed runner that has never been taught will probably heel toe. I worked with third world runners and not sure that it’s a case that they run on their forefoot. Zola Budd ran whole foot at world record pace. My wife competed at a national level barefoot until she was 23 and then at Olympic final level in spikes and she runs most of her running using the whole foot. Foot strike is largely a result of what’s happening above. I don’t get caught up in telling people how to land their feet or in some forefoot, midfoot, heel strike debate. It’s probably healthy to use your whole foot. We want to open that door. When you get everything above the feet healthy. People mostly run the majority of their running using their whole foot. And why would you not? In summary telling someone to run on their forefoot because of a belief when they have so much else to sort out is ludicrous.
@@LawrencevanLingen Thanks for the thoughtful response. I enjoy your content. I think your channel is on par with great running coaches like Fredrik Zillén, and I like that you use simple DIY materials and have an outdoor focus. Sun light is key. Keep up the good work.
@@azteacher26 I think the key distinction that he's describing is whole foot versus heel. Really up until velocities under 6 minute mile and for a lot of people, probably even under 5-minute mile, The whole foot should be contacting relatively at the same time. And only on hills and faster speeds does the forefoot contact first. There's been a lot of discussion on running economy lately and the ideal running economy for most people is at their zone 3 or sub lactate threshold pace. A person who learns good running economy first and then starts to run slower will run using the whole foot. But a person who just starts running slow off the couch without any sort of technique drills will likely heel to toe which is inefficient. Anatomically striking with the heel first is literally applying the brakes no matter how smooth the heel to toe transition is. The whole foot is neutral as far as braking goes and the forefoot is propulsive. Although obviously there are some people who are just so genetically gifted or have strange biomechanics that they can just make anything work. That doesn't mean we should use them as examples because they are outliers.
THX Lawrence, the backwards figure eight with the shoulder blades works magic for me! I`m trying to integrate your advise for nealy a year now and everything starts to fall into place bit by bit... ♥🧡💛💚💙💜🤎🖤🤍
Wonderful video Lawrence. I have been doing this on most days since we got together a few weeks back - I love it!! 🙏🏾
Thank you. Means a lot, coming from you. So excited to see your progress 🔥
Been practicing these flow rope drills for a while now, and the difference it makes to my running is crazy.
Nice work 👍🏻 be sure to get involved in the resisted walking coming up 👌🏻
After years of hip issues this has helped hugely. Thank you
Yeahhhh 👊🏻
Brilliant yet again! I’m recovering from years of injuries and 25 years of corporate induced physical neglect. At 65 yo I’m eager to slowly heal n rehab
Stick around. So much more to come for you. Let’s get you morning like you have never moved before
Thank you so much for the hope and inspiration. 2 frozen shoulders in the last decade n a back slowly stiffening up - docs say “you’re getting old - fact of life!” I used to bike a 150 miles day bike race 20 years ago. No operations or accidents. Just desk job! Anyway…you give me lots of hope n inspiration with your down to earth no frills candid approach!
Corporate induced physical neglect!! 🤣 I fear I’m suffering with that! Need this rope play for my shoulders!! Hope your recovery is going well!
@@cpphotography haha - glad u relate. The road to detoxifying the mind and body is a long and precipitous climb back to normalcy - but I’m working on it everyday! The pettiness of daily living in the workplace WAS truly bedlam absolute! Glad I’m doing my own gig - finally.
I'm stoked I managed to make my flow rope with your tutorial (I stuck it out to the end ;)
My rope makes a great sound :) 😊
Yay. Well done. Patient and persistent hunter gatherers succeed
‘Ignorance is a bliss’ - does not apply to running wrong (staying on the matrix wave here). Once you learn what is shown here you will become better and no, you won’t want to fall back to your previous bad habits.
Great video, many thanks!
Thank you for the kind words and support. Hope your life and running go from strength to strength.
Amazing stuff! Thank you so much for freely sharing your experience with us !
My pleasure. Glad you enjoyed it!
Thank you Lawrence, I can't wait to go for a run and see how I run in relation to what you are presenting here. I bet I am close but here goes. Much appreciation to you for all the online videos!
🏃♀
You got this! Report back please 🙏🏻
Thanks, Neo. I always love the content. I was a much more posterior run dude until someone changed me up. My times really slowed and I'm slowly coming back to more balanced running. I must buy you a coffee one day for all this video help.
Welcome back 👊🏻 One cortado please 🙏🏻
Very good more informative teaching.
Why thank you 🙏🏻
Wonderful practice. Thanks for spreading the word! ♾️
Oh wow. Thank you.
many thx Lawrence!… although i‘ve run several marathons in the past i suffer from calf- injuries re-appearing regularly stopping me running. do you have a video specific for the calf muscles? many thanks again for your great work ❤
Will do.
Head position/posture is huge.
Self massage with a stick.
Forward shift not forward lean.
Backwards walking should also help. Calf injuries can be extraordinarily tiresome and frustrating
Really love this video ❤
Why thank you 🙏🏻 I will make more
Thanks for sharing! I got a lot out of a rope flow course by Tim Chieff. Thanks to an earlier video of yours I ended up there. It has brought me a lot in the field of running but also in experiencing movement from your own body. My back is quite stiff as a result of ankylosing spondylitis. Through rope flow exercises I get a bit more range of motion.
That’s awesome. Hope it continues to improve.
Thanks Lawrence. Appreciate everything you are sharing here and on insta. I am really enjoying doing this, and the backwards walking atm. Are there more rope flow videos on your site?
The only other exercise we really focus on for running is dragon roll.
There is a whole world of flow roping but for running, what is explained above and the dragon roll is the meat and potatoes
Brill, that makes sense. Thanks for getting back to me.
All in for the better place ❤
Thank you Lawrence
You are so welcome. Best wishes.
This place looks like the most peaceful piece of land on earth. Incredibly beautiful. Another great video, thank you! Just ordered a rope from the EU shop. Woohoo :)
Hope you enjoy it! Keep us posted on your progress 🌀
Thank you🙏
You’re welcome 😊
Thanks Lawrence you are the best, i watched some videos before from Dave Weck, very funny guy, he's a genius, but sometimes too generic yours are much better, very well explained and specifically made for runners.. i really need to use more my posterior chain coming from cycling ... i'm improving but i should do better... it's tough....
Thank you. You got this, it just takes a little time and practice. Add backwards walking and later resisted walking
@@LawrencevanLingen 🙏
Thanks for this, Lawrence!
You talk about anterior chain is needed for uphill running. If at any time you can share some knowledge about the differences going up and down a hill I would love it!
I'm a trail runner and much of your content resonates a lot but also leaves a lot of questions open how it translates to steep up and downhill running. Super niche I know but would be great if you could share how you think about it!
Again, thanks for the great content!
Thank you. Yes the up and down hill running video is coming very shortly.
at 4:58 when he goes, "Don't rush, please!" - that was directed at me...
Yes it was 😎 Now you got this 👊🏻
Please can you include how these things can help genral connected movement walking etc for non runners as you spoke about on dr chattergee podcast . Im hoping it can help with my headaches
Hi Mandy
Learning to walk well can really open up the body and free up the hips and spine.
If you have headaches then increasing hip function and a flexible spine (which implies healthy breathing) could be of benefit. I am unsure of what type of headaches you have so I can’t be specific. Anything you find on my channel is nervous system friendly and might be of value for you.
You can try the “neural and deural unwinding” videos and also the healthy breathing video. From there learn to walk or backwards walk in a healthy pattern and you have a great foundation.
What I don’t have on my channel is anything about circadian rhythm which you probably should look into
Everyday. Several times a day!
Awesome.Thank you and make sure to thank yourself 👊🏻
Lawrence thank you for your time and effort into making your quality videos. What diameter and weight flow rope would you suggest to buy for someone who hasn't used one before?
Edit: Just watched your video on how to make a flow rope and it answered all my questions. Thanks again.
Awesome. Tanks for being resourceful.
Thank you for the tutorial. I would love to purchase a flow rope from your website. I'm just wondering if it will still work for me since I am shorter than average (5 ft 3inches)? Would I need to modify it? Thanks!
I will custom make it shorter for you 💪🏻❤️
Extremely invigorating to upper body! OK so relating to endurance running, is it possible to expand running time endurance ( 'time on feet') by gradually increasing the time from 5 min to 10 to 15 and so on?
The 5 minutes per day is around the minimum effective dose for change and effectiveness.
You are totally welcome to do more. There is a law of diminishing returns and I really do want to be respectful of people’s time and resources. Always try make it sustainable over a long period of time.
You don’t need to build any sense of endurance or fitness of these patterns. It is more about having access to them and for your running or rather the body and nervous system that runs to be free enough for these patterns to show up and express themselves.
Is this good for walking too?
Yes 💯
Is this good for walking
Yes very good for walking.
Boom!
Yes exactly 💥
When you have a jump rope all the world is a nail 😂
I can now switch between anti and post chain at will during a run 🎉🎉🎉😂😂😂
This is the way 🔥🔥🔥
Sounds strange but I play fiddle and often find tension is affecting my playing/ learning. Any tips to get top of that tension welcome - am going to try this - not just athletes that need to move properly 😂
Keep following along. Will do a class on pelvic floor health and also breathing
Your heel strike advice seems to counter the barefoot running community that says to mid or forefoot strike. A lot of the video of children running in the third world shows no heel strike. Can you go into more detail on why you think a heel strike is superior?
I never said heel strike is superior. You need to use your whole foot for the majority of your running. As you accelerate or perhaps when you run very fast or up hill if it’s steep enough you will run on your forefoot.
A relaxed runner that has never been taught will probably heel toe.
I worked with third world runners and not sure that it’s a case that they run on their forefoot.
Zola Budd ran whole foot at world record pace. My wife competed at a national level barefoot until she was 23 and then at Olympic final level in spikes and she runs most of her running using the whole foot.
Foot strike is largely a result of what’s happening above. I don’t get caught up in telling people how to land their feet or in some forefoot, midfoot, heel strike debate. It’s probably healthy to use your whole foot. We want to open that door. When you get everything above the feet healthy. People mostly run the majority of their running using their whole foot. And why would you not?
In summary telling someone to run on their forefoot because of a belief when they have so much else to sort out is ludicrous.
@@LawrencevanLingen Thanks for the thoughtful response. I enjoy your content. I think your channel is on par with great running coaches like Fredrik Zillén, and I like that you use simple DIY materials and have an outdoor focus. Sun light is key. Keep up the good work.
@@azteacher26 I think the key distinction that he's describing is whole foot versus heel. Really up until velocities under 6 minute mile and for a lot of people, probably even under 5-minute mile, The whole foot should be contacting relatively at the same time. And only on hills and faster speeds does the forefoot contact first. There's been a lot of discussion on running economy lately and the ideal running economy for most people is at their zone 3 or sub lactate threshold pace. A person who learns good running economy first and then starts to run slower will run using the whole foot. But a person who just starts running slow off the couch without any sort of technique drills will likely heel to toe which is inefficient. Anatomically striking with the heel first is literally applying the brakes no matter how smooth the heel to toe transition is. The whole foot is neutral as far as braking goes and the forefoot is propulsive. Although obviously there are some people who are just so genetically gifted or have strange biomechanics that they can just make anything work. That doesn't mean we should use them as examples because they are outliers.
THX Lawrence, the backwards figure eight with the shoulder blades works magic for me! I`m trying to integrate your advise for nealy a year now and everything starts to fall into place bit by bit... ♥🧡💛💚💙💜🤎🖤🤍
Yay. Well done.