Świetne-filmy.com

Running technique is one aspect (out of many) that'll effect running speed. It can be good or bad. If bad you may likely overload your body more easy and you will probably need more time to recover after hard training and races. With bad running technique it will be much harder to reach your full potential. Even if all other aspects (stamina, mentality, genes, nutrition etc.) are perfectly taken care of.

Runningtechnique forefoot landing looptechniek effortless running

Barefoot running (Pose method) Last year, I uploaded this video footage in much better quality (see "More from Thjeko"; "Running different paces, (pose)"). It starts with a fast run on Puma H-streets. In the video messages you can find another, more recent and better quality video footage of barefoot (minimalistic shoe) running. BTW; This vid was one of my first vids uploaded on youtube. I used it to check on my efforts to improve my running technique (Pose) and had it analyzed by pose experts via the poseforum on the posetech website. Pose method teaches movement and it sees running as a skill of movement and not just something that comes naturally to us. Unfortunately we (well most of us) lost the natural skill of running efficiently long time ago. If the skill of barefoot running is on your wish list, you might consider to look into the pose method of running. It will help you to transition your running from shod to barefoot (or minimalistic shoe wear) in a safe way.

Barefoot running Natural running forefoot landing pose running pose method hardlopen op blotevoeten

Video footage of Haile's running........................................ First part; Haile training in an easy pace on the beach (The Hague) in the Netherlands Second part; Haile in Berlin 2008, running a WR on the marathon, average pace; 2min.57.2sec./km). Pretty impressive. *The first video is a footage from "Holland sport"

Haile Gebrselassie

Tirunesh Dibaba is a worldclass athlete from Ethiopia, born in 1985, weighting 44kg (97.24 pound) and measuring 1.55m (60.45 inch). She ran (and raced) bare foot till the age of about 16-17. Last year she ran a WR on a 15km race in my country, doing 46.28. Unfortunately I wasn't there to see here life in action. Huge mistake ....... She is my favorite female runner. She's shows superior technique, runs very fast and makes it looks so easy, effortless and relaxed. A great example of beautiful and efficient running!!

Eilte running technique Tirunesh Dibaba pose running forefoot strike natural running barefoot running style

Haile aiming for a WR on the half marathon march 2009 in the Hague (CPC loop). Unfortunately he didn't succeed. The weather conditions probably played a part in that as the wind was pretty heavy. Still a great run to watch, with some beautiful running. I had to bike pretty fast to follow the front field of runners throughout the race to get some nice video footage. Imagine running an interval session of 32-33sec. on 200m. Now keep that pace pace up untill you each 21.1km and you'll be ending somewhere around WR time (58.33). If you want to learn to run like an elite runner as Haile, try posemethod; www.posetech.com

Running

In the first race (300m), Bolt did an attempt to break the WR held by Michael Johnson (30.85). He looks fine in the first part of the race, but in the last 50-100m he's unable to finish as relaxed as usual. It might well be, that lack of stamina on such a "long" race (leading to deteriorating of technique) hold him back from achieving his goal. In the second race Bolt runs a WR on 150m, which distance is much more his specialty. His running looks fine all the way through and fatique doesn't seem to bother him too much this time. Both beautiful and interesting races to watch ;-)

Usain Bolt WR Bolt runningtechnique Bolt poserunning

Wang Junxia (China). She's holding the (somewhat controversy) Wold record female on 10KM, already since 1993. In this vid some footage of her running in an also extremely fast 10Km race in Stuttgart. As she is in the last lap of this run (I can imagine) this has probably some influence on the running style as showed at that moment. BTW; The info in the text in the vid is taken from Wikipedia and from a BBC interview in 2004)

Wang

I like this quote from Christopher MacDougall ("Born to Run"); "But ultimately, the debate isn't about Bare Soles vs. Shoes. It's about learning to run gently. Master that, and you can wear — or not wear — anything you please." I'm sure the same counts for minimalistic shoes..................

Forefoot landing poserunning hardlopen

Allready pretty good form. Errors (best seen in the fast running parts) is the excessive knee drive (use of hipflexors). In the swingphase the knee should come forward due use of muscle- and tendon elasticity of the hipflexors, gravity and coriolus "force". There is no need to activeley drive the knee forward and definitely not upward. Doing so will force a landing ahead of the body. Also it will keep the runner back from falling (leaning) efficiently (as the abdominal muscles will rotate the pelvis backward to stabilise it and create a solid punctum fixum). In the last runns, the knee swings forward in a more relaxed manner, the lean is better, the landing is more under the body and there's also less push off.

Running technique (Pose)

The athlete had an injury of the knee (patellar tendinitis/jumper's knee) for years. When you see his running before it's obvious why. Lots of pushing, leading to excessive vertical oscillation (bouncing) which increase the impact of landing and the eccentric load of the quadriceps extensor-mechanism. At the end of the session, there's less push off (still too much) also the time spend on support is reduced (cadence up) which will increase the benefits of muscle-tendon elasticity to regain height again. Still lots of issues to work on.

Runningtechnique Pose hardlooptechniek

Running on loose sand is a really good way improve your running and to sort out minor errors in running technique. It looks like the impact on the right foot is a little more compared to the left.

Running technique pose method barefoot running forefoot landing hardlooptechniek blotevoeten

Overall very nice running, definitely a natural talent. Nevertheless there are issues to work on. Jurriaan (light as a feather) is landing lateral on BOF due to foot positioning and active landing. On the left almost crossing over the midline, the right foot lands about on the midline. To keep balance he has to shift his trunk to the lateral side excessively (lateroflexion). His "errors" show more when he runs at slow pace, then there's some active push-off as well. Also arm movement can be improved.

Runningtechnique Hardlooptechniek Perfect running technique running Hardlopen Forefoot landing Pose method of running poserunning pose methode Elite running Natural talent

Nicolas Romanov (inventor of Pose method) Running; This video has 30 frames per second. Nicholas is able to change support pretty efficiently. He only spends about 4 (even less) frames on support. This is extremely good and one of the characteristics of pretty skillful running. Check your own running and see how many frames you spend on support. Keep in mind that most European video cameras frame 25 fps and mobile phones only 15 fps. Take up the challenge to decrease your time spend on support through improvement of your running mechanics. The posemethod might be of help. Have FUN!!

hardlopen looptechniek Pose Running pose method natural running

Overall not bad, but it ain't perfect yet. Fast running: First touch down a little ahead of the body, but about a frame later I'm falling. Timing of pull can be better and the pull needs to be directed under the hip a little more (fast run especially). Lot of horizontal movement, not too much braking as it seems. Little push-off action.

Barefoot running blote voeten hardlopne Pose methode Pose running forefoot landing running shoes

Runningtechnique training via Posemethod with athlete that had his heart transplanted in 2007. May 2012 he was able to make his dream come through; finishing the 70.3 Ironman Mallorca. He was the first European (3rd person on earth) able to do this with a donor heart. A pretty amazing performance, especially when knowing that he's has to take loads of medicine every day to prevent his heart from being rejected by the body. Medicine that work negative on the task of the kidney and liver and that break down muscle tissue. Made I video of his outstanding performance at Mallorca while supporting him; youtu.be

Pose method miniclinic Pose method hardlooptechniek training runningtechnique

Keep in mind that between the "before-" and "after" vid, we were busy for about two hour teaching pose method through the elements of Pose, Fall and Pull and understanding the concept of pose (the role of gravity in running, muscle-tendon elasticity, muscular action, etc.) Lots of drills, improving awareness (perception) of good movement, integration of good action in the running movement etc., etc.. I tried to be most accurate in my explanations of things happening in the vid. Nevertheless, be aware that wrong interpretation of written words (which often happens), may lead to wrong conclusions and actions. I you want to give "pose" a try, make sure to fully understand what pose is about by looking up a little more then alone this vid ;-).

Pose running poserunning pose method pose methode pose hardlopen

Video footage of running to analyse runningtechnique. Most important goals of the first session is to get the "student" familiar the perception of; The bodyweight over the BOF (ball of foot) The pose, which is about BOF, hip shoulders alignment.The key position from which we can start falling forward from. Bodyweight leading the movement (instead of legs leading the movement). Learn to run ON, instead of WITH the legs. Pulling the ankle "under" (directed towards) the hip to recover the swingleg most efficient to get in the next Pose again Perception is the ability to sense awareness to recognise differences on all kind of aspects; tension and relaxation, slow and fast, easy and hard, noisy and soft, short and long etc. etc.

Runningtechnique/ hardlooptechniek

Usain Bolt running at an easy pace after finishing a 100m sprint. Looking very smooth and compact. Landing very close under te body, touching the ground with the BOF (ball of foot) first. At the moment of touch down his swingknee is allready beside his support knee due to his ability to recover the swingleg very quick and efficient. His knee bend at the end of support (or lack of extension) seems to be the first sign of this, as pushing off will lead to longer groundcontact times as you cannot pull a foot that's busy pushing.

perfect running looptechniek hardlopen pose running pose method

A fantastic race, with some great athletes and beautiful running. Regarding technique Bekele (the winner) deserves most credits. When comparing his style to Tadese's (the smaller runner in the blue shirt) a few things can be be noticed; - A more solid and upright torso (tall from the waist) - Leaning a little less - Pace frequency a little less, except for the last round when he increases his lean and picks up a cadence of 240spm - The recovery foot "pings" up higher, and the lower leg folds closer behind the upper leg - The lower leg extends more in front during the swingphase - The swingleg recovers more quick - His landing is closer under the body and more on the ball of foot - Spending less time on the ground (check his foot at take off in the stills, it leaves the ground more quick) - He needs less time to cover 10 km This all makes him a more efficient runner which makes him a great champion!!

Running technique hardlooptechniek

Went to a nice concert of singer song writer Richard Shindell. Made some vid footage of it. Not too good quality because of bad light, but the music is, IMO, pretty intense and touching. Enjoy..... and if you don't that's fine too. Next time more running ;-)

Singer song writer Richard Shindell

Heelstriking ahead of the body to slow down running. Look at the enormous impact on the ankle (shins) and knee joint (quads) to brake his forward movement. Initiating the braking of movement by leaning the bodyweight backward would reduce impact on joints and muscels significantly.

Asley Jackson Heel striking Field hockey hockey

All three athletes perform on national (the Netherlands) top level in their age group. Karlijn (14) runs a 3,06.32 on 1000m, a 2,27 on 800m and a 5,16.4 on 1500m. Corinde (12) does a 1,47.17 on 600m and a 3,09.07 on 1000m. Diane (10), most eager one, runs a 3,20.27 on 1000m. The eldest two run the 5K well within 20 minutes. Many elements of good running can be seen here, but nonetheless they all have different points that they can improve on as well. To go short this is about; alignment, about pulling instead of pushing, about not driving with the knees, about unnecessary excessive arm movement and some more detailed individual issues. See for yourself and you will know. Second they will perform better on lighter, more flexible and less heeled shoes! What a pleasure it was to spend time with these talented eager ladies on the trackfield.

Runningtechnique hardlooptechniek

Runningtechnique is quite hot nowadays. Most popping up methods show lots of advice in common like; landing on the forefoot a cadence of about 180 spm, good posture, leaning a bit, etc. HOW to achieve such (to allow the running to happen most naturally) is often up to the runner itself. People like is simple...... Me too actually. The point is that it is not often as simple as stated and many people try to follow the well meant advices in the wrong manner. Ending up forcing a forefoot landing and, or increasing cadence by doing the wrong actions making their running look unnatural and like hard working. It's running skills that will help you tune into a nice, natural rhythm ensuring a landing close under the body with a cadence that matches the speed of running and your individual characteristics. BTW; I wasn's aware of the fact that the "version 1" vid was already public, as I was still busy with it. Thanks for putting thumbs up already though. Replaced it by this "version 2" because of slight changes in text in the vid ;-).

Running hardlopen Pose method running looptechniek

Videoanalyses (210fps) which we do on a regular basis. Jur is running in black tights and orange shirt this time, instead of the well appreciated green pants and yellow shirt from 3 years earlier (check Runningtechnique 9 year old). Jur is still enjoying running and does pretty well. Doing a 3.05 on 1Km and a 18.49 on 5Km. In the vid he's running on an Inov8 Roadshoe (1 arrow = 3mm heel). Regarding framing Jur runs well within Pose standard. There are some visual aspects he can improve up on though.

Running hardlopen poserunning posemethod natural

Good progression although still lots of points that needs to be improved. Late pull, push off action, landing active and ahead of the body.

Pose running training

Runningtechnique elite runner in the category master (G. is 47). G. is national champion (in the Netherlands) on 10K and second on 5K (on the track). In this session we paid attention to the timing of pull, relaxion and optimalisation of lean. G. is a bit too upright. By letting the trunk follow the hips moving forward, his lean gets more efficient and the running gets more relaxed. About a week after this technique session G ran a PB on 10K, time 32.36 (improved with 30 sec.).

Runningtechnique pose method elite runner forefoot strike

Runningtechnique in slowmotion, filming 300fps which was further delayed for a certain percentage. Characteristics of the Pose method of running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Using gravity as the motive force in running by falling forward, (allowing the COM=center of mass to move over support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. There is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again. 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase, so no active knee drive. BTW; To make good use of muscle-tendon elasticity, pose method recommends a minimal cadence of 180 spm.

pose running Jacky Ledeboer BAREFOOT RUNING STYLE

Dutch National indoor championships 1km, Apeldoorn, Omnisport februari 2010. In each age category there are about 20 boys and girls at the starting line. They had to select via previous events. The winning time in the youngest (8 year) category was Haico Boer; 3.33 75 Winning time in the eldest category (12-13 year) was Bart van Nuenen; 2.48.30 Well done!

Atletiek indoor atletiek

Pose method of running. Characteristics of pose running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Use of gravity as the motive force in running by leaning forward, (releasing the COM=center of mass over, in front of support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. So there is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase. So no knee drive! The knee moves forward, not up (or only minor due to momentum when speed is high). BTW; To make good use of muscle-tendon elasticity, the minimal cadence in poserunning is 180 spm

Runningtechnique Pose running hardlopen hardlooptechniek blote voeten barefoot running forefoot landing Christopher Mc Doughal Pose method

Pose method of running (see "video message" for better quality of vid "pose running different paces") Characteristics of pose running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Use of gravity as the motive force in running by leaning forward, (releasing the COM=center of mass over, in front of support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. So there is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase. So no knee drive! The knee moves forward, not up (or only minor due to momentum when speed is high)

Running runningtechnique hardlooptechniek pose methode Pose

Running on a treadmill according to pose

Pose running on Treadmill

Dutch National Championships off-road triathlon on my playground (The Hague). I love triathlon and the off-road ones especially. I made this video of the race for better promotion of the event in the future. At this moment the organisation of the Beach Challenge (mostly consisting of clubmates of my triathlonclub) is in the race to organize the European- and World championship off-road event next year or after. Enjoy and be there next year ;-).

Triathlon beachchallengeyeah

Nice running!

Bernard Lagat running one mil

This vid shows four (plus one) athletes running their own style and four (other) runners trained using Pose Method. The athletes running their own style show similiar characteristics namely; Landing in front of the body on the heel first Push off action (extended rear leg), excessive vertical oscillation (up and down motion, bouncing) Slow recovery of the swingleg (mainly passive as it is being dragged forward by the moving ahead body) The runningmotion looks like alot of effort and muscle work Te impact and load on joints, muscles and tendons is substantial (=high) The athletes wear cushioned shoes with pronounced heels The Pose trained runners show similarities aswell; Landing close under the body, over the ball of the foot No active push off (neutral foot and knee bend of the rear leg at take off). Minor vertical oscillation Quick recovery of the swingleg due to a timely and well directed hamstring pull (ankle under, towards the hip) The running motion looks continuous and smooth The load and impact on the joints, muscles and tendons seems minor and looks natural and healthy The pose runners wear minimalistic shoes with low heels BTW; It seems honest to mention that the runners running their own style were performing in a race, this is in contrast to the Pose trained runners. The Pose runners although all running well within Pose standards, don't consider themselves perfect. There's always something to work on ;-).

Runningtechnique Running comparison runningtechnique analyses running analyses pose method of running pose running forefoot strike

Running technique training using Pose method; Nowadays, people often read about running and the benefits of a landing on the forefoot instead of a landing on the heel. Also they might have heard something about poserunning and a landing on the ball of the foot (BOF). Inspired by this "new" insights they switch their runningstyle from heel to the front part of the foot. Now please take caution, as this might not work out well for you and may lead to injury (achillis, calves, ITB). A landing on (better over) BOF is the OUTCOME of a landing close under the body, nothing more or less. The heel may touch the ground, but with higher speed or/and quick unweighting it won't. For the majority of runners the proper landing and unweighting comes with improvement of SKILLS. If not paying attention to that, don't be surprised to end up with an achillis injury, calfsoreness, or ITB. So......... don't just start running with a forced BOF landing (and a cadence of less then 180spm). Instead, truly invest in your running technique by learning the right skills and ...........enjoy the process!!!!

Running technique Pose method Hardlooptechniek Pose methode Forefoot landing

All three athletes perform on national (the Netherlands) top level in their age group. Karlijn (14) runs a 3,06.32 on 1000m, a 2,27 on 800m and a 5,16.4 on 1500m. Corinde (12) does a 1,47.17 on 600m and a 3,09.07 on 1000m. Diane (10), most eager one, runs a 3,20.27 on 1000m. She has a very nice pull and her running shows minor vertical oscillation. The eldest two run the 5K well within 20 minutes. Many elements of good running can be seen here, but nonetheless they all have different points that they can improve on as well. To go short this is about; alignment, about pulling instead of pushing, about not driving with the knees, about unnecessary excessive arm movement and some more detailed individual issues. Second they will perform better on lighter, more flexible and less heeled shoes! What a pleasure it was to spend time with these talented eager ladies on the trackfield. BTW; Running sisters, Part 1 shows the running in normal speed

Looptechniek runningtechnique

Main errors before the training session; Landing (on heel) far in front of the body on an almost extended leg, thus braking the forward movement of the body. Furthermore, push-off action, mainly by the extensors of the knee. There's too much rotation of the torso and the head is in a "looking down" position and needs to be more aligned with the rest of the body (BOF, hip, shoulder). After training; Nice falling (relaxed calves, shin coming forward) in the start of the run, landing closer under the body on BOF and less push-off action. Still lots of room for improvement though. Most important is to get rid of active landing (reaching for the support) and make better use of gravity to keep the "ball" rolling and run On instead of WITH the legs.

Running technique pose method

Miniclinic pose in which we practiced the elements of Pose, "Fall " and Pull via drills followed by short runs (20-30m). The video showed the running before and after the session. In the before footage it becomes clear that X is fighting gravity in multiple ways; Landing ahead of the body (thus braking forward movement), spending too long on support, excessive push-off action, anticipating for landing by extending the lower leg in front and dorsalflexing the foot. Of course it's an illusion to think that all problems can be fixed in one session. It takes a lot of time, patience and dedication to get rid of old bad habits and feel comfortable with new learned movement patterns. X. was suffering from pretty severe achillis injuries for several years (left more than right). When starting the session, the achillis was painfull when running old style. During the 90 min. session we did several drills to minimize tension in the lowerlegs and get rid of an over active achillis- and calf complex. She was able to train (drills combined with short runs) without pain. The shoe she's wearing at the moment is not suitable for a forefoot running style. When running forefoot with high heeled shoes, the achillis (and structures surrounding it) might get injured due to pressure of the contrefort (back) of the shoe when taking support. Another negative aspect of the high heeled shoe, is that it prevents the natural lowering of the foot (heel) when absorbing the shock from impact. This will <b>...</b>

Running technique Posemethod

Second attempt. Compared to "running on ice 1 (first attempt); A more timely pull (higher cadence) which made it possible to increase pace in the most efficient way. Again very slippery ice!!

Running technique on ice

Video footage of todays 1-2-1 coach session Posemethod of running. This client (over from Norway, Oslo) was not familiar with Pose beforehand. He was able to improve pretty well after his first training. Not yet within Pose standards, but close. The pull especially is a hard one the master at first. Better hamstring perception will help to nail this one down. A more timely and directed pull will be the "cream on the cake". In the after vid there's still too much active work done (time wasted on) push-off action. The landing (2nd part of swing) is a tad too active. We need a "passive" drop of the swingleg, allowing the foot to land by itself. Sounding like; "tap, tap tap". I adviced him to gradually transition to more minimal shoes.This to allow his feet and lower legs to adapt safely, getting prepared and ready for the job they are naturally well well able to do with good training.

naturalrunning

Checking technique during an interval session on a hot summer day. Jur (10) is doing fine. Left leg a little late pulling as he seems like pushing off a bit. Therefore landing a little more ahead of the body over left than over right. I believe he could be more compact with more relaxation. "Doing less is more". His transfer to minimalistic shoes did well on his landing which shows a more neutral weighting over the ball of the foot than before when it was more supinated. Also, when absorbing the impact from landing, the heel drops to the ground more naturally as these flexible low heeled Puma's allow the heel to drop. This in contrast to his former, "bulky" shoes, that hardly allowed him to land the heel and thus load elastic tissues of the achillis tendon and the plantar fascia in a proper way. Jur still shows a kind off "springy" running style (toeing off) which you see more often with youngsters. His shoulders looked a little tense (elevated) at the last sprints. Last weekend Jur ran a 3.19 on 1K ;-).

Runningtechnique runningtechnique training

Note; When mentioning "Braking contact with the ground" in the vid, I mean "Breaking contact" etc. etc. The perception of "Relaxed thighs" (as mentioned in the vid) doesn't exclude hipflexor activity to add to recovery. A lot of people over complicate the element of pulling as meant by pose method. Both runners in the vid studied pose for a couple of months before I met them for their first pose session. They both show totally different movement patterns in running which clearly shows that the same "messages" are interpreted in very different ways. I hope that people, that are trying to optimize their running via pose method, will learn from the errors in pulling as demonstrated in the vid. This to avoid wrong actions and habits, which might as a consequence delay the process of becoming a more efficient runner. In request to my two clients, that were so kind to allow me to use the video footage of their running before starting the training session, I have to say that what helped them most to perceive good pulling was the "on hand" coaching which enabled them to to FEEL (becoming aware of) the meaning of "relaxed thighs" and pulling with hamstrings. The awareness of body movement (in all kind of aspects), through PERCEPTIONS, is the main tool used by pose coaches when teaching pose running. For the folks interested in more details; Without the pull the leg would not fold until after it starts to swing forward and so would trail more. With a pull you get a shorter pendulum <b>...</b>

Pose running running technique

Zoon Thijs (2 jaar oud) demonstreert hoe een verse haring te eten. Two year old son, Thijs shows how to eat a fresh herring.

Haring eten hering eating kids fun

For several years, the lady in the video has been suffering from ITB syndrome (left leg). Injections and physiotherapy didn't help to reduce the inconvenience. Despite the injury she was able to run, but nonetheless with pain during and after training. In the vid you can see that she's spending too long on support, that she's landing pretty heavily (lots of energy is disappearing in the ground) and far in front of the body. The hipabductors lack strenght, which shows of in a hip droppage of the swingleg when she's on left support. This overstretches (and stresses) the big tractus iliotibialis (ITB) that covers her bursae on the lateral side of the hip and femurcondyl. Another aspect that adds to her injury is her foot placement in landing. On the part of the vid when she runs to and away from the camera, you can see that (when landing and taking weight) her foot come's into the midline too much. This stresses the ITB (and the underlying bursa) even more. This, together with the high impact of landing, push off action and her bodyshape gives lots of reasons for the ITB to protest. There's just too much load and stress on it. Of course after this first session there's still a lot of work to do to improve furthermore on technique. Nevertheless the stress on the ITB and her bursae will allready reduce significantly because of; Increased cadence, the compact frame of running, better foot positioning, decreased vertical oscillation and a landing closer under the body. The <b>...</b>

Running technique training ITB injury Looptechniek bursitis

What is the general accepted definition of heel- midfoot and forefoot strike and how does it look like? The heelstrike, most often, happens ahead of the hips and is therefore braking our forward movement. A heel striking the ground first, is also mentioned to lead to much higher impact when landing the foot. It is therefore linked to a significantly increase of load on joints, tendons, muscles and other soft tissues compared to a mid- and forefoot landing. However a landing over the mid- and forefoot will ONLY decrease the load on the earlier mentioned tissues (and this is often forgotten), IF the foot touches the ground first CLOSE under the COM (center of mass) or hips. And there is a lot more that will help to optimize forefoot running form. Here a 210fps video example of barefoot running Posemethod trained; youtu.be BTW; These athletes are triathletes doing the 1/2 Ironman at Mallorca, just ready with the swim part. The blue tapid is very thin (not providing any cushioning) and only protecting their bare soles from sharp objects. At this point they already ran about a 120 meter barefoot and are almost arriving the transition area to get the bike and start the 2nd part of the race.

Running hardlopen looptechniek forefootstrike heelstrike midfootstrike naturalrunning poserunning barefootrunning

Video close up of footstrike of fast recreational runners passing by at the 3km point of the half marathon (CPC loop Den Haag, Netherlands). Despite all info about the benefits of landing close under the body over the forefoot, FAR the majority of runners lands heel first. Could they all become better runners by improving their running skills?? Might well be. There are loads of running schools and methods nowadays. My favorite one is Pose method (look up my Thjeko channel for more info; www.youtube.com Happy running!!

Forefoot running naturalrunning heelstriking