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What Is Perfect Running Form? | Run Technique Tips For All Runners - YouTube
Channel: Global Triathlon Network
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okay so how many of you watch the top
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runners on TV in absolute or yet they
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just glide over the ground and make it
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look nothing short of effortless some
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may say they have the perfect run for
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but what makes it so perfect so
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effortless or so easy well today I'm
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gonna be tackling just that and
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exploring what we mean by the perfect
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run full well getting out of the door
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and going for a run is a fairly
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straightforward affair in fact it's the
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simplicity of just packing your running
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shoes on and getting out there is what
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makes running appeal to so many of us
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that being said being able to run with
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some run form well that's not quite as
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easy that might sound because our unique
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running mechanics are all dependent on
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things like our strength our flexibility
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and also how our bodies are built up
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so with that everyone has differing run
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form ultimately the goal is to run with
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us little effort as we can muster as
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efficiently as possible
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and crucially without getting injured so
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in other words the better our run form
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that easier it's going to feel and this
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perfect run form that I keep referring
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to can actually be broken down into a
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few key areas and today I'm going to
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start with our upper body posture
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well you might be listening to this now
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and thinking what on earth is he on
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about upper body posture for running
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writing comes from the legs well you
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will be forgiven for thinking that but
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the truth of the matter is actually
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perfect run form and technique should
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start from the top down so I'm actually
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going to start by talking about our head
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alignments this is really key to our
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technique and form you want to make sure
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that you're looking ahead towards the
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horizon I actually start by saying try
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to look around 20 meters or so ahead of
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you rather than even looking down at the
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ground in front of you or up above also
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think about not pushing your head too
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far forwards you actual want to make
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sure that your ears are nicely in line
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with your shoulders and that leads me on
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and try and stay loose and relax with
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your shoulders also often we end up
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tensing up even shrugging our shoulders
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up and that's going to cost us and waste
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some very valuable energy now I
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definitely full file to this a very
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often particularly as I get tired and a
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tactic that I've learned is actually
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just to relax our arms down shake them
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out and try and get our shoulders and
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arms relaxed and try and bring those
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arms back in and hopefully with that you
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have some nice relaxed shoulders we're
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talking about the arms it's actually
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often forgotten they're crucial and
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helping to propel our body forward in
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fact the way that we move our arms can
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either make us faster or it can slow us
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down now we want to make sure that our
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elbows are nice and close to our side
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not squeezing our side should be fairly
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relaxed we also want to have our thumbs
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up words rather than across or down or
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something like that and then imagine a
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knit line down the middle of our body
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and a hand doesn't cross that line now
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talking about our hands again this is an
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area that's often forgotten but you
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really don't want to fall into trap of
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tensing those hands up particularly
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you're doing a hard effort or in your in
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the middle of a race all that serves to
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do is waste more of that valuable energy
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and maybe you can increase tension in
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the upper body or the arms
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when I'm moving on to our next key area
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and this is our posture now an all too
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often heard phrase is run tall or
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running tool but what does this actually
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mean well for many of us we spend most
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of our day sat down either at desk at
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the wheel of a car or perhaps merely for
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the luckiest were out there on the sofa
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but regardless of what is or why we do
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that unfortunately this can leave us
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with fairly rounded shoulders and flexed
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hips which can transfer over into our
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running fall because by sitting in this
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position it ends up with fairly tight
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hip flexors which is then going to
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inhibit our ability to activate our
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glutes and over time that's going to
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weaken those gluts because we're not
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activating them obviously this is not
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ideal and certainly not going to work
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for our running and improving our run
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form now something I've always worked on
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with my running form and a way of
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countering this is to imagine that I'm
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attached to some sort of pulley that's
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up in the sky somewhere and that's
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pulling me upwards from my chest and
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that is then going to open up my hips
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now on that note there was a simple
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drill that I found worked really well to
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kick-start that good posture and I do a
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few times prior to a hard run session I
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think about standing tall hands on hips
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eyes facing forwards to the horizon and
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then rise up onto the balls of my feet
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and then start to gradually fall forward
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whilst focusing on maintaining that
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proper posture as I ran through the
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stride at a good pace
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[Music]
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well my last role there actually leads
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me very nicely onto our next big key
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area and this is our landing mechanics
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now with that last drill we are very
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much utilizing gravity as we started to
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fall forwards but a nice progression of
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that is the pose running method now this
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is essentially the same we're trying to
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align our shoulders hips knees and toes
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all together and this time we're on one
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leg and we're momentarily balancing on
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one ball of our feet before we fall
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forward using that gravity and then
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alternating as we go from leg to leg and
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this is actually a method that's used by
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a lot of top-level elite runners but how
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that foot lands is a huge topic for
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debate four foot mid foot or heel strike
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well we tend to advise against Hill
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striking given that it can increase the
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amount of force and impact up through
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that limb you can also create a bit of a
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braking force particularly if that foot
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is landing out in front of us and let's
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not forget it can increase our contact
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time on the ground given that we've got
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to roll through the entire foot rather
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than mid foot or four foot which is a
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lot quicker in terms of contact time
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that being said we do see all types
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within the elite running field hillfort
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mid foot four foot but one thing that is
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similar and is consistent across all of
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them is where their foot lands we'll see
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all of them with their foot landing
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under their center of gravity which is
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going to enable that momentum carrying
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forward which again is very similar and
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aligns very nicely with the pose running
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method well there we go perfect run form
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is a combination of good posture aligned
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in a linear fashion from a head to the
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balls of our feet and actually a nice
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couple of cues for you to take away and
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use whilst you're out running is to
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think about running tool and the use of
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gravity and that's going to really help
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to keep that momentum going which I've
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been mentioning over and over again
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during this video and it's not actually
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the world-class athletes that can only
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aspire to having perfect run form
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hopefully you guys out there can too if
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