Massive Running Improvements, with Lawrence van Lingen
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways.
To purchase the Flow Rope: tinyurl.com/flow-rope-US For anyone located outside of the US: tinyurl.com/flow-rope-NOT-USA
Learn more about Lawrence’s movement programs at www.innerunner.com
#lawrencevanlingen #janfrodeno #taylorknibb #marathon #triathlon #ironmantriathlon
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Chapters:
00:00 Massive breakthrough in running
02:50 Welcome Lawrence and thank you!
04:01 Core values, moving from the centre out.
06:17 Going from child to adult, are you the master of your movement? Running as a healing experience.
13:34 Floris’ early encounters with Lawrence and implementing some teachings.
16:59 Being the creator and author of your movement and your life.
22:16 Working with the flow rope (but first, a note on ice baths)
27:23 The softer breath and options opening up, as a result.
28:11 Flow rope and movement, anatomical chains. Extend from the hip!
33:28 Pushing your feet into the ground.
36:22 The “one-and” drill for cadence.
37:53 Improving form, being present, psycho-emotional factors in running.
45:25 Running form indicators.
49:16 When the going gets tough, “oh my word” moments.
53:08 Helping Taylor Knibb (US Triathlete), neural tension.
59:14 Innerunner resources
1:02:10 Reframing and changing mindset, to change the way you run.
1:04:39 Further triathlete training experiences. What’s the long game?
1:07:37 Backwards walking; guidance, injury rehab and avoidance.
1:13:38 Marianne Williamson’s poem, believing and accepting talent.
1:18:56 How to master the Awesomiser
1:21:49 Find out more about Lawrence
1:21:27 Closing thoughts; feeling, creative expression, online presence.
1:25:32 Outro
LINKS & TOOLS MENTIONED:
► Website: www.innerunner.com/
► (How to Master) The Awesomiser: tinyurl.com/Awesomiser
► Dan Lierberman: heb.fas.harvard.edu/people/dan...
► Rick Rubin, The Creative Act: A Way of Being (book) ~ amzn.to/3S2kIAM
► Thomas Myers and anatomy trains: www.anatomytrains.com/about-us/
► Poem by Marianne Williamson: bit.ly/47i2rDC
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND LAWRENCE HERE:
► Website: www.innerunner.com/
► Instagram: / lawrencevanlingen
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Podcast: extramilest.com/podcast/
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and TH-cam channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at www.pbprogram.com.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT - กีฬา
Want to win a Flow Rope by Lawrence van Lingen ($60 value via tinyurl.com/flow-rope) To enter, subscribe to my TH-cam channel and comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be announced by April 10, 2024
The belief discussion towards end. Jan was shouting “believe” to Taylor in MKE. Now I get it after listening to this podcast. Total different perspective now. I struggle with movement since my injuries and some cues he gave I felt the other day for first time in years. What a cool conversation. So much to unpack here.
"Stand still, and see if you can walk an object towards you, and feel like you're not going anywhere.. You're turning the whole world underneath you."
“The purpose of running is to go where your heart calls you” I loved hearing this, it really speaks to why I run and reminded me of a peak experience I had running in the hills of north Wales, years ago, where I felt as light as air and that the mountains were a giant playground which I was free to explore
I am just curious what are you smoking?
Seriously how is all this is for free? Thank you so much Floris and Lawrence!
Lawrence is a great human. Watching and listening to this a 2nd time is essential. Thank you for providing such fabulous value.
This has to be one of your best interviews Floris....what a find ... you and Lawrence have helped fall in love with running again....I’d given up on myself... following menopause...covid..long covid.. I’ve got fresh Hope thank you 🙏🏻
I've been walking backwards for a few years....never would have discovered the proper alignment! Def was going the opposite way 😂 so many gems in there, thanks 🙏
I am relatively new to your channel, yet totally enthralled by your teachings and your guests.
I am not surprised, because you are all very passionate about running, but still awed by the amount of dissection that runners such as your guest bring to the table.
You might want to add a “Warning! For mature audiences only”.
Any kid inadvertently listening to some of your guests might contract a serious case of paralysis by analysis!
Yet somehow, to us adult runners, listening is a pleasure to the brain.
I guess for a kid, running is running. For us adult running is a way of life!
Thx for being there and sharing.
Man Floris- you just keep finding great wisdom and teachers. Thanks for your vulnerability and the PB program. I’ll keep seeking and this concept of pulling the earth or finish line toward me was powerful imagery
Yes! Yes! yes! How have I gone so long without knowing this guy! I do prone extension chain exercises most days and a prone extension series was a feature of my exercise classes (as a physio) once a week. And yes! The spine should move fluidly like a 🐍 not rigidly as so many do to ‘protect their spine’ So many interesting points in this video. Love it! One thing I find hard to believe - ’90% of runners on Strava don’t enjoy running! 😮 🫢And yes! I can swing the rope backwards! 😇 Very calming! Thank you Floris and Lawrence! Oh and yes! The foot placement in running under your hips - Floris, your analogy with pushing through your foot as if powering a scooter really helps. Love the ‘hamspring’ word play. Totally agree with Lawrence’s opinion on cadence. Just so many things I could comment on here.
So glad this episode resonated well with you Jennifer. Exciting 2024 running year for you my friend!
dude, I literally cried watching this! feels like finally coming home. Thanks Floris and Lawrence!
Big help from this video I can run better,pain free ,faster & with ease. Big improvement in my movement, thanks for great help 🙏
Well, Floris, I did not think I can be told many new things in the topic of running but this conversation was very interesting clarifying, explaining some new points to focus on. I definitely will look for my rope and try some workouts. Thanks for sharing this interview and I wish you and your family a very happy new year!
thank you for the beautiful interview with Lawrence. i have been a fan of his work for a while, and is so grateful this has crossed my path. im not a professional athlete, but a big part of me would like to run like one in absolute flow and freedom to express myself. a couple of years ago in 'another lifetime' i have strived and pushed and trained very hard to be able to be the best i can be, this has left me injured and burnt out that i had to stop competing. Now 20 years later, i am able to remind myself of the joy of moving freely and running with ease. i have a long way to go, but not getting the medal 20 years ago, is okay now, but i look forward to just feeling and celebrating running again. i have not yet read the book by Rick Rubin.
Thank you- I totally agree the world needs more Flos 😊
So much good stuff here- I hope to be ready to receive the gift of movement and be worthy of it ❤
Immediately adding to my weekly training- backwards walking and flow rope 🎉🙏
Favorite part of video: Your emotional breakdown when you were able to just relax on a run. That's the feeling I'm currently chasing and need while preparing for my mountain ultras. I started looking into rope flow and some of Lawrence's other content since you published this video a few weeks back. I feel that I'm slowly making some progress. Thanks for having Lawrence on your channel.
Wonderful collaboration thanks both. Many gems. Love the awesomiser along with the attention on not trying to be anywhere else!
Such a great interview! I have been walking and trotting backwards on treadmill for over a year but had not been paying attention on how my hips were moving! Chest tightness has always been an issue and love the idea of the flowing rope. Loved the concept of having things run towards you, instead of thinking of you getting there. So many more takeaways!
Thanks as always Floris. Powerful information!
Loved the conversation. Thank you. Can’t wait to try the backwards walking and rope swinging.
Thank you for this episode. There's really more to running than just metrics. I can resonate with the emotional breakthrough you talked about and git a bit emotional while watching your short clip. When the pandemic started my running mindest shifted from chasing PBs to being in the moment and enjoying every stride and attunement in my body mind and spirit as much as possible.
I don’t comment very often but wow.
A massive THANK YOU to both of you guys for this content, can’t wait to try it 🙏🏾
Thank you so much for this conversation, I feel like the silence after finishing a really good book’s last sentence, closing it, and looking around hoping to share that awe.
“To be childlike again; to be the creator and author of your life.”
Wow, what a podcast. Was listening to this on a walk and had a mini breakthrough about having a fluid spine and flow while walking.
The explanation of anterior/posterior running really connects the dots. Excited to implement this into my running.
Thanks for the amazing info, Lawrence and Floris!
Absolutely loved this. Really fascinating and insightful. I also like Shane Benzie’s running work/research and great to see some common themes here, especially around cadence and pushing into the ground. Off to google more of Lawrence stuff now!
Just added a 5 minute backward walk to my workout this morning after listening to the interview in the gym. Amazing video to start the year with. Happy new running year🎉
Awesome interview - very inspirational, Thank you so much! The focus on posterior chain/extension based running seems like an important insight. I'm looking forward to focusing on that approach, and also the backward walking exercise. It's also good to know that increasing my cadence might not be the best approach.
Kudos to you, Floris & happy new year, this is the single Best podcast. You have done in my opinion and I have to buy this book by Lawrence. Keep up the fantastic work my friend
The world does need more Flos! You are doing great work. Some really interesting ideas discussed here. Being in it for the long game really resonates with me. Already in my 60’s, I want to keep going into my 90s 😅 Thank you!
Congratulations on another amazing episode! The backwards walking and the perception of time are two super interesting aspects. I sometimes switch to backwards running in my low heart rate runs. It immediately takes the rush out of the run, calms the mind, brings down the heart rate and offers a new perspective. I will try the backward walking now too!
Well done Floris and Laurence. This is the best running video I've ever seen. I had to pinch myself after my run today. I couldn't believe the change
Really great video! When I had an injured hamstring, I sort of naturally began backward walking at the dog park, but this information on proper form is really helpful. Thank you!
Thanks for the interview, and the great work you put out, Flo.
In terms of takeaways, the key one from my first watch is to not be rigid. Not being rigid in running, and not being rigid with oneself.
Also, getting reframing movement to get things to run towards you and thinking of yourself as the constant is mind blowing.
Thanks as always for the great content and guests.
There's too much here to absorb in one pass. This will be a video where I try something for a while then watch it again to decide if it's time to refine the thing I'm already trying or try something new.
I'll probably start with backwards walking and conscious relaxation while running.
I'd like to end with rediscovering the joy of movement and becoming injury free.
As much as anything I'm interested in exploring the journey from here to there.
Truly got me thinking and for sure I am going to try a lot of these things! Thanks Floris and Lawrence!
Definitely need more people like Floris and Lawrence in the world! Thanks so much for all you do, cheers!
I loved the interview and look forward to trying out some of these ideas. I did a little rope flow figure of eight walking with a skipping rope and it really helped my posture and sense of balanced movement. But I’ve never really tried walking backwards as a way of priming my running technique. The awesomiser looks like a great drill to include in my day. I really enjoyed the idea of being a master of my movement and this idea that there is no motion without emotion. The sense of being present in the time of every slight interaction of body, mind and surface as we glide through the environment. This concept of bringing things towards us instead of striving for them was fascinating. I’m definitely going to have to re listen to this and work on my slowing down of time and focused running. Thanks for sharing this interview.
That was excellent, Floris. I see connections with eastern practices like Tai Chi and Qigong with regards to body movements and helping the body to relax and flow better. It makes a lot of sense.
Thank you both for wonderful conversation❤ and for really useful game changing information 🙌🏽💪💪💪
Watched and listened to it twice. Great stuff. Like the walking back. Yesterday I was watching on a treadmill in the gym and guess what. A guy on the treadmill next to me did a walking back exercise! Hilarious!
It's one of those things thats around you but you only realise this when you become aware.
Wow Flo. I love this. Lawrence and yourself brought me to tears and introspection many times. I had "this" when I practiced yoga religiously for 2 years. That was long ago. I've been running for 3 years. Running away from something like many of us do. I do absolutely love running, especially in the mountains. My "why" for doing ultras is to be in nature with God for hours and hours. My take away is first, to share the book "A Return to Love" with my family. My second is to follow and learn from Lawrence like I do from you. My third is to continue to be in the now. My fourth is to practice the techniques Flo talks about, eg walking backwards. My fifth is to include this in my elementary PE classes that I teach. I could go on and on. I wish TH-cam would have shown me this video a long time ago. I can't thank you enough for publishing this video. It may very well have changed my life. Thank you!
Lawrence's morning mobility routines, million dollar move, check for gum, self massage for feet and lower leg, and many other tips and concepts have been life changing. Happy new year to you both, and of course to the world's most expensive cat :)
Stoked to hear he has made such a positive difference in your life as well John. haha and YES the World's most expensive cat :)
Thank you so much, Floris! Such a good session!!!!
My takeaway was the flow rope! I’ll give it a try
Second one is the backwards walkway
Brilliant interview. I learned so much and want to learn more from Lawrence. My biggest takeaway is learning to run more from our posterior chain. I’ve been sidelined with injury for 8 months now and Lawrence clearly articulate the source of my underlying issue and what I can do to start overcoming them. thank you Floris.
Awesome podcast Floris, please do another one with Lawrence asap who is truly a God send for so many of us. Keep up the good work mate.. Blessings 🙌🏼 🙏🏼
This was an amazing interview. Please speak more about the perception of time while running!!! It was only briefly touched on twice, and I would LOVE to hear more conversation about that.
A really deep dive into time and its perception is in a book called “The Secret Pulse of Time” Stefan Klein. For running you should never feel rushed or hurried. Will talk more with this with Flo
Great interview. Loved the pace of it 😊
Just discovered your channel as a new slow runner. Watched the slow AF runner interview, was in hysterics. Subscribed
Hi. This. BLEW. My. Mind. I'm almost giving up on running and dreading training because I signed up for a triathlon this year. Everything discussed here resonates - emotion and motion, the nervous system, inner dialogue and the peak lesson for me is authentic self expression. I believe we're all here to remember our authentic selves and express it - that is the highest state of being! Didn't expect any 'spiritual' perspectives but all resonates! Thank you for doing this podcast. I have concrete actions to move ahead with after watching this.
I really enjoyed this episode. I am a novice runner and long time swimmer & I have connected with your ideas of moving from the core outwards because that is also how I swim. The legendary Cal Berkeley swim coach, Nort Thornton called the hips the power plant of swimming and he taught his swimmers to skate on their hips (Right Hand enters the water & the Left Hip skates through the water ... Left hand recovers over the water & this allows the Right Hip to Skates~ so the hips are constantly shifting 35 degrees back and forth). I am now connecting my hips and shoulders like I do in the water & running is easier. I feel a flowing rhythm and I am not sore the next day. I also like your 'happy hips'. Cheers!
So much information here. Just discovered your TH-cam channel today Floris, sorry I am late. I feel like I just rediscovered running. Favorite takeaway is the anatomical chain and extending from the hip. Thank you for this interview!
Happy to hear that, welcome to the club :)
Loved this thank you
Great interview!
Whew, there’s a lot to break down in this video. I’ll need to watch it multiple times. I listened to the podcast as well but the video helps more to visualize what he is talking about.
Strange when you mentioned at the end that we might want to listen to this cast a second time. As I was at the moment myself listening to it a second time. Did so while running at MAF. And applying Laurence’s teachings while listening.
Planning to listen a third time on my next run. And maybe a fourth, until it all sinks in. So much there.
Thx for sharing this awesome stuff. Robert.
Great! Or you might want to try just listening without running :)
@@FlorisGierman But Floris, listening to your casts while Maffing feels like running with a friend. So I don’t mind re-listening. The friendlier the better.
Life changing podcast. ❤
Superb. Thank you
"Think of hamstrings as hamsprings". To many takeaways to list but main one is the importance of being relaxed and enjoy :)
I never thought Rick Rubin would be mentioned in this context. Being a Rick Rubin fan since 30 years back I first thought you talked about someone else with the same name.
I like to amble. I run really efficient that way. It has increased my sprinting-speed aswell (normal running-style, no amble).
Was re reading the Meyers book this week on Anatomy Chains just as this video pops up. I think thats the same book hes speaking of. Im going to try and see if his program helps me correct some form concerns I've had for a while. Can't wait to give it a try
Thanks for your great work! First I didn’t understand about the belly button thing and moving from the center. On the weekend we did a 2h walk and I tried to walk from my center, oh wow that felt so natural and makes so much sense. Then this morning I ran about 3min faster than normal on my 6k route. I think in the book ‘natural running’ from Dr. Matthias Marquardt it is described as hip extension. But with explanation from Lawrence I understand it now.
Great talk.
"Animating your spine can help solve complex problems rapidly". I do a lot to stretch and loosen up my tight upper back and I'm going to try playing around with the flow rope as part of my mobility work.. Fingers crossed for a copy of The Creative Act!
Hi Floris. I really enjoyed this conversation. I now have a flow rope and am enjoying getting to grips with it. During the conversation Lawrence mentions sharing a link to a flow rope technique video for runners. I didn't notice the link in the description. Please could you share it if it is available?
Thank you.
Eh, I think the idea that kids all run with perfect form and efficiency is just an enchanting story we like to hear. I have 3 children in sports and I look seeing and most kids at all ages are running around like a bunch of goobers with meh form and efficiency. I’ve heard the same story that children also lift with perfect mechanics and we lose that as we age in modern society. This is also just an engaging story to tell. Have a child lift something heavy without any cues on form. It’s a total mess, and the body mechanics leave much to be desired.
Agreed with the lifting form young children have very different levels of flexibility and probably limb ratios.
With regards to children running, specifically Tye thing that stands out is look at their shin angles. Their ankles almost never get ahead of their knees. I regard that as a very healthy sign of running. It’s very rare in adults, virtually absent in all but the very very few in triathletes.
Several people asked where to purchase the Flow Rope. For anyone located in the US: tinyurl.com/flow-rope-US For anyone located outside of the US: tinyurl.com/flow-rope-NOT-USA. Learn more about Lawrence’s movement programs at www.innerunner.com
I've got to try the Flow Rope!
Can you link the flow rope
More to follow on the flow rope. For anyone looking to buy one, Lawrence made a few for people located in the US: tinyurl.com/flow-rope-US
For anyone located outside of the US, check out this site: tinyurl.com/flow-rope-NOT-USA
This is interesting!
Hi Floris, Thank you for your videos, there are really helpfull.
i have been running consistently since january 2023i, and i live at 2400 meters above sea level,(Pachuca, México) and i feel that is really dificult to mantain my heart rate below 147 to keep me in the MAF zone, is there any adjustment i have to do in the training to compensate the height above sea level or i just have to run slower and even walk to mantain my heart rate on the right zone.
Thank you for your help
Fav takeaway is about relaxing the nervous system. I'm trying to find how to do the flow rope and where you buy one?
I was wondering the same 😊thing
I just use my child's smaller sized jump rope 😊
@@AK-ej8ps And what is the reverse flow pattern?
More to follow on the flow rope. For anyone looking to buy one, Lawrence made a few for people located in the US: tinyurl.com/flow-rope-US
For anyone located outside of the US, check out this site: tinyurl.com/flow-rope-NOT-USA
Hi Floris,
I'm a college student who just is getting into running. I've been getting into MAF training and also have the goal to run a half marathon in about 10 weeks. I understand that we should train at around the MAF level for most of our runs, but what would be an appropriate heart rate for race pace?
Thank you so much for your help!
Hi Floris, I've been following you for some time and doing a lot of zone 2 running. I have found Lawrence VL since watching this clip and have been practicing some of his tips from his clips. I also have now purchased a rope which is on it's way to me. In this video, Lawrence VL said he would send you a link for the flow rope related to using it for running. Are you able to pass that link on?
Happy to hear that. Yes here is the link: th-cam.com/video/X2MMqAvtcqI/w-d-xo.htmlsi=arKip9JsZEcndkDU
Am I missing the link to the video of the flow rope?
Alright i think you may have something serious here with the warmups you were talking about. Never did that sort of movement before aside from the typical dynamic stretches and some foam rolling. I dont know if this was just a wild coincidence of having a decent run doing your drills but the past two runs ive done have been less hard than expected. I’ve always had a hard time running even in high school track but kept running cause its hard and i love the sport of T&F but i always look to those euphoric experiences while running when everything is just functioning at such a comfortable level where i could run for hours.
This is the way ❤
@@InnerunnerThis has definitely touched on something with me a few weeks in doing some of these warmups. Im feeling more relaxed and not necessarily fighting for ever step. Its every other step now, such an improvement for me.
@floris Where is the flow rope video Lawrence was mentioning?
Does anyone know what the name of the Boston Marathon study he was referring to? I'm having troubles tracking it down with my searching skills.
my fave takeaway is the backward walking
What is the book that Lawrence was talking about ? 🙂🙏
Flo Rope!
haha I like your thinking!
The rope thing originates from the Weck method. Look it up.
Give credit to the creator.
I do give credit of the flow rope to Weck Method. I should have clarified this. But the way we use the flow rope for running is not the same as Mr Weck.
Hi Floris,
my age is 37 and i am overweight 83kg
my maf zone is
180-37=143
because of overweight 143-5=138
my maf zone is 128 to 138
138hr is hard for me can i run my all workouts on 128hr
I’m not him, but 100% yes. For everyone but perhaps the top performers, It’s much more important to do anything and build up the volume than to worry about doing it with heart rate exactly optimal. I just go for an hour or two and try to keep between 110 and 140 bpm. I don’t even monitor it. My watch just lets me know if I’m too high or too low.
21min in.. He is right.. He isn't for everybody.
Remember, when you ran everywhere as a kid, you were like 30kg! Something to think about! 🐖
An affable, humble and inspiring guest, but ......"military....boxing....god..."? No, thank you. Cheers and be well!
Electrolytes may affect your accent.
Why are you crying?