Dear mister Zillén, you're kind of a wizard. I started running a month ago at a weight of 265 pounds with a 1h05 10k. Applying advices from many of your videos i just ran a 54min 10k at 230 pounds, and it felt effortless. Thank you.
I've been playing with this a little bit. What I've found was easiest for me was to simply focus on forward knee drive at all paces. If you focus on good forward knee drive, then your heel will naturally come up as high as is needed by your pace. The problem is you need to let your body do the work naturally. It's a tough mind game to play but it worked for me.
@@omenvii242love that cue and have deduced that it is what is best for me as well, although I hardly think my heel will go any higher considering I only run at maximum 5:30 - 5:00/km lol
Thanks for the tip. I feel like we see the foot of the high-force stricker coming from the back, whereas the low-force stricker comes more from the top. I saw on another video on YT that it usually makes a very different sound on hard road (and I agree with that after I tested)
Its very difficult to lift the knee if the cadence is slow - you bounce. Increasing the cadence however increases your heart rate and so crap for MAF runs.
I also find it hard to run zone 2 continuously (with high knees) unless I run walk, so that’s my preference, run with good form until pulse goes above z2 then walk until I’m bottom of zone 2, repeat😅
What you are describing is the cadence delimna. Optimal cadence is the highest cadence that can be maintained for the time needed to complete the distance in the shortest time period limited by the environment and fitness level. But, higher cadence will have more positive impacts on form until the cadence exceeds your fitness level or limits imposed by the running environment. The delimna you describe is why higher cadence will more likely improve running form if your cadence is below 175-180 spm BUT also requires a higher fitness level and better feel for the progressive impact on your ability relative to environment. The way to overcome this delimna is to TRAIN with a cadence goal that approaches 180 spm BUT RACE at your OPTIMAL cadence based on environment and fitness level for the distance you are racing.
@@yannickokpara4861 I’m not sure that’s correct, if my pulse never goes out of zone 2 then I’m in zone2. (From a cardiovascular perspective), I agree my muscles may be feeling a zone 3 effort, but I certainly find walk run does not damage / over stress my legs, I get less soreness than if I run lower cadence continuously.
@@joemoya9743 im currently training higher cadence and it is quite taxing yes. so im glad that you write at the end, that i should chose my optimal cadence in the race and not force myself to the high cadence. it would probably exhaust me too quickly.
maybe you don't understand it fully. breaking forces are not so muchdependent on how much the recovery leg lifts or how long the distance in front of the COM. What matters most is that the front food most accelerates back horizontal quickly enough. Some call it negative foot velocity.. This so called slizing the ground is key for fast running. But this is only possible if the recovery leg also accelerate forward. I think the limiting factor is the forward acceleration/ hip flexion of the recovery leg. At the end it's a scissoring motion wich comes from the core.
How can I keep the heartrate low while maintaining a good leg lift and knee drive? I have not been able to do this without taking walk breaks or just completely slow down to more of a shuffle than a run.
im focusing more on my running form. havent done that for years. i have already managed to increase my cadence to around 175. when running, is it correct that im trying to thrust my knee forward? i mean the foot will follow :D thats why im trying to feel my knee movement more. is that right?
I think there’s an issue with running technique advice, and it’s this - and I’m willing to fight about it! Get runners to run a 200/300 race, and their form will be close to good - if not better than that. Sadly, the average runner doesn’t have the engine to run with the form that they have when running fast. In other words, it’s a chicken and egg thing: do the best runners run fast because they have great form? Or do they have great form because they run fast? I’m a believer that the latter is true. Don’t believe me? Get Kipchoge (or similar) to run a 200 mile ultra, and look at their form. It will be good, sure, but not so good that it’s used as an example of perfection.
Back when running injuries was becoming a thing following the "Forrest Gump" running boom, someone supposedly knowledgeable was quoted saying that humans were built to walk far and run fast.
It’s a ‘Callout Diagram’ where dimensions are called out with leaders and arrows pointing to the specific measurement on the object. It’s not designed to be to scale.
Dear mister Zillén, you're kind of a wizard. I started running a month ago at a weight of 265 pounds with a 1h05 10k. Applying advices from many of your videos i just ran a 54min 10k at 230 pounds, and it felt effortless. Thank you.
Incredible information! Very interesting about the lateral forces.
Was the comparison between the two runners done at the same speed? lifting the heel is a bit awkward at slow pace
I've been playing with this a little bit. What I've found was easiest for me was to simply focus on forward knee drive at all paces. If you focus on good forward knee drive, then your heel will naturally come up as high as is needed by your pace. The problem is you need to let your body do the work naturally. It's a tough mind game to play but it worked for me.
@@omenvii242 I like this cue. Definitely gonna try this. I've been slipping using the push foot down hard method. Especiallyat slower paces.
@@omenvii242love that cue and have deduced that it is what is best for me as well, although I hardly think my heel will go any higher considering I only run at maximum 5:30 - 5:00/km lol
Thanks for the tip. I feel like we see the foot of the high-force stricker coming from the back, whereas the low-force stricker comes more from the top. I saw on another video on YT that it usually makes a very different sound on hard road (and I agree with that after I tested)
What’s the other video mate, need to make that comparison, thank you!
Its very difficult to lift the knee if the cadence is slow - you bounce. Increasing the cadence however increases your heart rate and so crap for MAF runs.
I also find it hard to run zone 2 continuously (with high knees) unless I run walk, so that’s my preference, run with good form until pulse goes above z2 then walk until I’m bottom of zone 2, repeat😅
What you are describing is the cadence delimna. Optimal cadence is the highest cadence that can be maintained for the time needed to complete the distance in the shortest time period limited by the environment and fitness level. But, higher cadence will have more positive impacts on form until the cadence exceeds your fitness level or limits imposed by the running environment.
The delimna you describe is why higher cadence will more likely improve running form if your cadence is below 175-180 spm BUT also requires a higher fitness level and better feel for the progressive impact on your ability relative to environment. The way to overcome this delimna is to TRAIN with a cadence goal that approaches 180 spm BUT RACE at your OPTIMAL cadence based on environment and fitness level for the distance you are racing.
@@jonedmonds1681 If your heart rate rises fast, you are not in actuality in zone 2. It is only due to heart rate lag that it seems that way, sadly.
@@yannickokpara4861 I’m not sure that’s correct, if my pulse never goes out of zone 2 then I’m in zone2. (From a cardiovascular perspective), I agree my muscles may be feeling a zone 3 effort, but I certainly find walk run does not damage / over stress my legs, I get less soreness than if I run lower cadence continuously.
@@joemoya9743 im currently training higher cadence and it is quite taxing yes. so im glad that you write at the end, that i should chose my optimal cadence in the race and not force myself to the high cadence. it would probably exhaust me too quickly.
Do you need strong hamstrings to hold the leg in flexion (90degrees) for a good knee drive? How should you strengthen?
maybe you don't understand it fully.
breaking forces are not so muchdependent on how much the recovery leg lifts or how long the distance in front of the COM.
What matters most is that the front food most accelerates back horizontal quickly enough. Some call it negative foot velocity..
This so called slizing the ground is key for fast running. But this is only possible if the recovery leg also accelerate forward.
I think the limiting factor is the forward acceleration/ hip flexion of the recovery leg.
At the end it's a scissoring motion wich comes from the core.
What is your biomechanics rig? Great work!
How can I keep the heartrate low while maintaining a good leg lift and knee drive?
I have not been able to do this without taking walk breaks or just completely slow down to more of a shuffle than a run.
im focusing more on my running form. havent done that for years. i have already managed to increase my cadence to around 175. when running, is it correct that im trying to thrust my knee forward? i mean the foot will follow :D thats why im trying to feel my knee movement more. is that right?
and who was more injured from those 2 guys?
Neither. I reckon the fact that they are both skeletal and animated makes them pretty safe.
@@StopTheRot the bones always suffer in the end
@@DR-ti7yibone density improves under load, such as running and resistance training!
I think there’s an issue with running technique advice, and it’s this - and I’m willing to fight about it!
Get runners to run a 200/300 race, and their form will be close to good - if not better than that. Sadly, the average runner doesn’t have the engine to run with the form that they have when running fast. In other words, it’s a chicken and egg thing: do the best runners run fast because they have great form? Or do they have great form because they run fast? I’m a believer that the latter is true.
Don’t believe me? Get Kipchoge (or similar) to run a 200 mile ultra, and look at their form. It will be good, sure, but not so good that it’s used as an example of perfection.
Back when running injuries was becoming a thing following the "Forrest Gump" running boom, someone supposedly knowledgeable was quoted saying that humans were built to walk far and run fast.
Tuck the chin in, narrow your step-width and you all be fine!
Uhmm from the picture(1:32) it looks more like 13 cm to me . and yes that's overstriding if the heel is touching the ground
It’s a ‘Callout Diagram’ where dimensions are called out with leaders and arrows pointing to the specific measurement on the object. It’s not designed to be to scale.
English please
Are they running at the same speed? And what might be interesting, what Are their cadence?