How I Fixed My Running Form | Marathon Prep

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RunLab Austin & Dr Rhoden. I've noticed that as I've been running more, I keep getting injuries or pain. Since I'm preparing to run a marathon this fall - I thought maybe my running form was causing a lot of issues & pain in my body. Today we go to the RunLab in Austin to get my running mechanics analyzed. I'll share what I learned & how Dr Rhoden & team helped me optimize my running.
** Watch More Videos **
How I Fixed My Running Injury | Marathon Prep: • I Tried the Best Physi...
I Tested the Top 5 Running Watches | Marathon Prep Ep1: • I Tested the Top 5 Run...
I Tested the Top 5 Recovery Tools | Marathon Prep: • I Tested the Top 5 Rec...
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** Timecodes **
00:00 - How I Fixed My Running Form
01:07 - Mobility Test
02:36 - Running Analysis
04:52 - Exercises and Recommendations
07:06 - Metabolic Analysis
10:15 - Main Takeaways
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Опубликовано:

3 июн 2024

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@ShervinShares 8 месяцев назад

** Watch More Videos ** How I Fixed My Running Injury | Marathon Prep: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PyWGrf4kYCQ.html I Tested the Top 5 Running Watches | Marathon Prep Ep1: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kyEfwiANrfk.html I Tested the Top 5 Recovery Tools | Marathon Prep: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LbTdOSXJvhQ.html

@nomoreheroes93 Месяц назад

"They want me shirtless, I'm embarased" is the biggest lie I think I've ever seen you tell on here

@GR-pp1xx 7 месяцев назад

I once thought “it’s just running, how hard can it be” After a couple years of back pain knee pain, and 30+ Physical Therapy sessions, I really start to appreciate videos like yours Thanks for sharing 🎉

@SuketuPatel Год назад

I used to have insane lower back pain and my coach helped me fix it - still get it from time to time. This video is AMAZING for understanding how to run properly 💯

@carlossix-o 11 месяцев назад

Im in the same boat.. whenever i run on even payment around my neighborhood i get severe pain in my lower back around 10 mins into the run.. whenever i hike/ run uphill no pain at all

@CoachKyleZ 9 месяцев назад

@@carlossix-oyou could be over tilting your hips forward when you run. Especially right after the landing portion of your stride.

@grandaddy_____ 3 месяца назад

I thought I read “couch” at first ☠️

@kart182 14 дней назад

What were the issues you fixed that caused the back pain?

@SuketuPatel 14 дней назад

@@kart182 strengthen my core, did more deadlifting to strengthen back, and changed my form to be more fluid

@Elmonh 11 месяцев назад

Spot on editing! Great pacing and intensity in the video

@edsonrocks 6 месяцев назад

That's a very cool testing facilities and crew. Thanks for sharing your preparation.

@s.existential 8 месяцев назад

I never comment on RU-vid videos but this is honestly fantastic! Thank you so much for taking the time to talk us through this - really enjoyed you switching between the process and your commentary! As a runner who is new longer distances (marathon distance) this is super interesting and amazingly insightful! Thank you Shervin!

@jamesbarnes1496 9 месяцев назад

I watch a ton of RU-vid and this is just a fantastic video. Thanks for sharing it. It is so helpful to your audience.

@CCCulture947 10 месяцев назад

This brings me so much happiness that you went to PT for this 💪🏽

@srinik2719 7 месяцев назад

Amazing video. Consistency, patience and baby-steps : key to improving the running form. Thanks for sharing these tips.

@CarlosAponte-lm5le 10 месяцев назад

Dude! This is incredible. I think this video is not only an investment for you but also for us! It brings so much value

@zac_wilson_ 7 месяцев назад

This video helped me improve my running form and go for the longest distance i have ever ran. Thank you. I planned on running 10 miles and 'accidentally' ran a 1/2 marathon, at 10.5 miles i was ready to throw in the towel but carried on! I documented the run and some of the ups and downs on my latest video - thanks for the tips and inspiration

@AdityaPillai009 2 месяца назад

As someone who is trying to get started with fitness and running, your channel is a treasure trove of knowledge. Thanks for the work you put into these videos.

@tigolbitties8008 4 месяца назад

I've been having these exact issues so this video is a godsend! Thanks.

@richyr5876 9 месяцев назад

i love videos like this about fitness, running, diets, therapy, calories and so on. thank you it helps me a lot. especially when i run in central park about 4 times a week. cheers🥃

@patrickw89 Год назад

Good video as always. 🥳 I can't wait to see how you do the marathon Shervin. Greetings from Germany 🖖🏼

@rohananvekar9512 2 месяца назад

Hey man great video. What you just shared is the same problem I am facing. Loved this video... Lots of learning

@JayFriedrichs Год назад

Your videos are so interesting and well produced

@kennethbarnett4126 9 месяцев назад

I’m 5’9 (175lbs) and I heel strike as well. Tried the advice they gave you on form today and normally at minute 20 of my run I keep pain on the outside of my right knee. Today I felt like a million bucks and was able to maintain zone 2 cardio range a lot easier than usual. Thanks for sharing your experience. I also noticed leaning forward immediately eliminated heel strike.

@arkamukhopadhyay9111 5 месяцев назад

Some of the world's best marathoners are heel strikers. Where you strike does not matter. What matters is whether you are landing under the body.

@manny3630 5 месяцев назад

@@arkamukhopadhyay9111it’s matter cus heel strike will make higher impact on your knee. I was running with heel strike when I was 18-20s with having knee pain. Now, I switched, never felt the pain anymore, even on extremely long run.

@arkamukhopadhyay9111 5 месяцев назад

@@manny3630 read my comment again. Your problem wasn't heel striking, it was overstriding.

@NickSteffen 4 месяца назад

@@manny3630 if you follow the advice in the video, your not really landing, you’re gliding while trying to stay level, so it doesn’t matter if you heel strike. It’s also just more energy efficient. If your calves are absorbing force from a strike, that is energy lost. It is also a ton of strain on your calves, it’s fine for medium distances but for a marathon your calves really aren’t built for that much strain. It’s a recipe for ankle problems and calf strains. Your calves are really meant for going fast not being efficient.

@pvtghost117 3 месяца назад

@@arkamukhopadhyay9111 it depends on what you're training for, heel strike is fine for slower long distance running but for sprinting you should be doing forefoot. I like to sprint in my runs so I alternate between midfoot and forefoot. Plus forefoot striking gives you really nice calves too lol.

@AAA-ee6zo 11 месяцев назад

Shervin great video! Really useful information. 👍

@meleahchase-malcolm2739 10 месяцев назад

Loved this video! I love that you went to experts to help us learn rather than online research. Can you explain that glute walk a bit more in depth and what exactly you were feeling for?

@willisnjim Месяц назад

Really enjoyed yr video and learnt stuff!! Thanks for sharing!! 🙂

@joe1071 8 месяцев назад

What’s up. Thank you for the content you create. Just stumbled onto your channel and loving it. I have similar issues running as you, and have a glimpse of the exercises they gave you to correct. Wondering if you could just list out the exercises they have you doing since I don’t have access to the run lab or similar. Thank you, and keep the content coming!

@RhinoJoeOutdoors 4 месяца назад

Thanks for this. Amazing advice and was the same thing I got when I went through physical therapy.

@DirkKlapwijk-jw6vw 5 месяцев назад

Thank you for sharing this! Ive got so much more insight of the working of the heart and oxygen that it provides. This will help me for sure to keep in mind that i have a limet i need to check. Hope you walked the marathon bro greetings The Netherlands!

@erickosmicki 9 месяцев назад

This video was incredible. So much knowledge bombs dropped. I wish run lab was more nationwide! Id love to get an evaluation there. Keep up the great content sir!

@khabibpogosyan2587 3 месяца назад

I guess for people who have money lol

@loganaugustine1086 8 месяцев назад

Ok, you are my new favorite RU-vidr. Subscribed!

@bettspaints 8 месяцев назад

Thank you for this! I just decided to join a marathon so I started my training as well. These are great tips to keep in mind, wish I could consult experts too!

@LauraTryUK Год назад

I really enjoyed this. Learned some stuff. Thanks!

@lifeizzzgood 2 месяца назад

Excellent vdo! Thanks Naser for sharing!

@benjaminwesercreative 10 месяцев назад

exactly the point I’m currently working on, such a good episode

@tayfun366 16 дней назад

this video is very informative and encourages to engage more with your body. Thumbs up! 🙂

@nathandmello2646 11 месяцев назад

Great Share man! I wish you the best..

@fulldaywork4200 Год назад

Awesome video, definitely helped me!

@1stKeepFocus Месяц назад

Great Video! Thank you for sharing.

@jjpeddle2578 8 месяцев назад

Great video! Did my first half marathon (my first event run ever) and had a great time. But I realize my form was terrible.

@rfcorreiaiv 11 месяцев назад

great info, ran a marathon last year- we are similar in our struggles- all about heart rate.

@dampaul13 8 месяцев назад

Awesome vid! I would love to do some testing like this.

@jeffnoviello8316 Год назад

Love it!!! I am also preparing for my first marathon. I’ve been working with a coach for a year and learning how to structure my running. She’s in Az and I am in Calif. We meet once a month via FaceTime or google meet. I follow the plan with no excuses. I get it done regularly. Just finished my first half marathon at 1:55 / 8:42 pace. Then finished my first 5k at 7:11 pace. I don’t think of myself as a runner, but I am learning and loving it. I don’t skip out on the strength training as well. In hitting all body parts 3-6 days a week along with the miles. Looking forward to watching your journey while in mine. GOOD STUFF! Thanks!! BTW, I turned 60 in December of 2022. My mission is 60’s are for getting stronger… Not older.

@1023Endurance 10 месяцев назад

The 1:55 half and 7:11 pace 5k dont match up real well. Should be faster 13.1 !

@jeffnoviello8316 10 месяцев назад

@@1023Endurance hmmm... I don't really know. The Half was my first race ever. At 1:55...I was in the top 10 of my age group out of 85 runners. I did start out a little slow to be safe. At mile 4 I started to ramp things up. I was pretty happy at 8;42 pace for my first half. The 5 k was the following Sunday near my home. I felt really good and it was only 5k. I was booking.

@zkmalik 6 месяцев назад

That is insanely impressive. You are my inspiration for how I should be in the future.

@kophotography895 Год назад

Two words to avoid injuries Patience & Cadence. It takes time for your body to get used to distance or load increases, 3-5 weeks @ 10% increase week on week with a break week every 3. If you are getting shin splints, ankle sore, planta issues look at your cadence, I try to keep mine at 180 on all Sessions & Long Runs recovery to easy 176 at the lowest, short steps are less load on joints, again adjust slowly.

@antimatter2417 9 месяцев назад

The cadence tip was the most useful for me, I was naturally running at 149-152 steps per minute but then I stared running with 165bpm music, it felt super fast and super awkward but it fixed my overstride and feels much less harsh on my joints. I plan on raising it up to 175-180

@AniccaCollections 8 месяцев назад

How tall are you?

@liamlynch2115 8 месяцев назад

So faster is better? I’m 6’, 270. Trying to start “running” at 41 years old. Knees and shins are not happy. I can only run about .3 of a mile before I have some walk some. I’m trying minimalist shoes soon to help change how I run. My plan is to pop those on and focus on leaning forward from the ankles and pulling my heels up more. Right now I’m more doing a slow, heavy shuffle.

@liamlynch2115 8 месяцев назад

@@antimatter2417How do you measure your steps per minute?

@sweep2112 2 месяца назад

rather than the 4 complex solutions they offered if they'd have just said ''increase cadence'' that would have simplified it and made all the other points moot.

@AdamJBell Год назад

Banger of a vid man 🤞 Marathon don't stand a chance !!

@estebancampitelli8016 8 месяцев назад

Yooooo bruh.. great content. Keep it uppp!

@Tony-em4cb 6 месяцев назад

Need a running lab like this in Switzerland!

@patricia_w 9 месяцев назад

This is awesome ! I need to find a place like that in London, UK for testing.

@YousafK84 23 дня назад

This was so informative. Thank you

@ShervinShares 23 дня назад

You are so welcome!

@JayTeeLofton Год назад

Legend does it again!!!🎉

@grgr6720 11 месяцев назад

Finally someone who distinguishes racing a marathon and running a marathon.

@alessandrovalzania2316 11 месяцев назад

That’s a hell of a lab test! I would used those data to fix cardio zone on Strava and your watch, than try to forget about pace and just do easy runs not higher than zone 2 for a month, you’ll see great improve and avoid overload and injury plus It will help you increase your miles.

@meridionreftaghn3971 11 месяцев назад

Lets face it, he IS also pretty heavy for a long distance runner. Running puts exponentially less strain on joints if you're lithe. Bulk training muscles, especially upper body, really works against you there. If you look at professional long distancers, they look like deer, slim and lightning fast. I myself am not blessed with this physique either, but if you're really into marathon+, losing some bulk helps a ton.

@bigbattenberg 7 месяцев назад

He is doing testosterone...

@Dennaton Месяц назад

@@bigbattenberg then he might die trying to increase miles…

@Sus.Sus. Месяц назад

@@bigbattenberg to be fair it doesn’t automatically make you heavier you can definitely lose weight while still on a cycle

@fabi5932 Месяц назад

look at nick bare that dude is heavy and still runs a 2.39 marathon

@meridionreftaghn3971 Месяц назад

@@fabi5932 I don't say you can't do it. I just ran a half-marathon today, first race of the season, and the slim dudes just have a biological advantage.

@mathewb4150 8 месяцев назад

Great video, very informative

@ShervinShares 8 месяцев назад

Glad it was helpful!

@andyseal8134 Год назад

Great stuff. Thank you.

@kylekermgard Год назад

Going full Nick Bare for the marathon. I just finished my second marathon and wish I would've done something like this to prevent injuries.

@buffbutnatty3093 11 месяцев назад

I barely run but I want to start running, where do I start and I also lift in the evening.

@chriscotton4207 11 месяцев назад

@@buffbutnatty3093start by time not distance. Keep your hr at 135-155 to start for 30-60 mins. Find your base and then train the way you want for the goals you'd like.

@jt.8144 9 месяцев назад

If your KNEES hurt.. You're too big. LMAO... your knees BARE-WEIGHT.

@vsmak 11 месяцев назад

ty for sharing your run journey! there was virtual entry (sold out) for NYC marathon 2 days ago to have guaranteed entry in 2024. hopefully you are able to find a race that works. how have the lower drop shoes (altra, hoka) been working out? look forward to your future videos!

@samyg2020 2 месяца назад

I’m so glad you did this! As a strength and conditioning coach when I saw your Zone 2 video about a year ago I couldn’t help but notice your excessive heel striking

@NickW90 Год назад

2:17 jacked lol. Great video to watch while I’m on the treadmill

@24hrsinadaynoexcuses20 Год назад

real good video thanks for sharing

@jaibritz Год назад

The video I knew I needed 😂💪🏻

@ShervinShares Год назад

Let’s goooo thanks!!

@martindiaz8330 11 месяцев назад

This is amazing, i will love to have something like this in mexico

@RioHusnadyHidayat Месяц назад

very amazing share

@seppous 8 месяцев назад

thank you for sharing this

@DJ-wu9yi 11 месяцев назад

Yooooo forget all this running stuff, who is Allison’s barber?!?! That fade is 🔥

@Magnulus76 2 месяца назад

Heeling strike is largely due to people being used to thick, heeled shoes with heavy soles. Getting used to zero drop shoes can help with that. With a pair of zero drop shoes with thin soles, you simply can't land on your heel without experiencing immediate feedback, so your running efficiency will quickly improve once you get more of a midfoot or forefoot landing. Also, lower body mobility issues can be due to the kinds of chairs we use and how we tend to sit habitually with our knees perpendicular to our body. It shortens and weakens muscles like the glutes, quads, and pelvic flexors, leading to poor lower body strength where it counts. This can result in anterior pelvic tilt evidenced in your running form in the treadmill test.

@robertbachmann1573 6 месяцев назад

Good video!!

@Mar2Legit Месяц назад

This test is so sick! I wish I could do it lol. I need to allocate my runs to days that I do not strength train. Then I need to shorten my stride as well. I heel strike too much.

@lgmarquez5469 Год назад

As someone getting back into running this was very interesting

@trexinvert 2 месяца назад

The minimal head bounce and the way you swing your hands/elbows/shoulders all equal energy conservation. Once, you pick a pace you just minimize everything as you hold that speed. I see that in your run. Good job.

@jarredquinlan187 6 месяцев назад

This dude is a unit

@ShervinShares 6 месяцев назад

Ty that means a lot

@runspace 7 месяцев назад

I wish these sort of "labs" would be more prevalent in the country I'm from. Heel striking is not necessarily bad; it's all about how the stride is completed. You want to keep your mass/ground contact as close under your body as possible. That way you can easily roll through with your heel first without "breaking" your stride. Try increasing cadence along with minimizing ground contact time (imagine you're running on hot coals) Great video;)

@mathewrose2951 7 месяцев назад

Whoa! My right big toe lacks flexibility after a break. I just quit running in college and switched to swimming and cycling. Your video gives me the idea that this MAY be somewhat fixable!

@TheMovementSystem 11 месяцев назад

Great video man. If you address cadence glute activation will take care of itself. Instead of thinking about 4 cues while running try increasing your tempo by 5-10 steps per minute and you'll land under your body without having to think about it.

@georgecharnley2051 9 месяцев назад

I did this and ended up getting a knee injury. My right glute wasn’t activating so the outside of my knee / my IT band was doing all the stabilising work for my right leg. Has taken me a long time to activate my right glute at zone 2

@TheMovementSystem 9 месяцев назад

@@georgecharnley2051 Got a knee injury increasing cadence? I've worked with hundreds of runners and never heard of that. Increasing cadence by 5% decreases load through the knee and IT band by 20%.

@WhiteHorseStudioArt 8 месяцев назад

I used to heelstrike, and developed a persistent knee and heel pain. Until I started using Xero HFS shoes. Minimalist running shoes. All the pain dissappeared and healed completely. A lot of these awkward postures are caused by the modern shoe itself. Its heel is padded to be higher, changing the natural posture of your leg anatomy. It atrophies the foot and leads to injuries for runners. I would suggest trying a running shoe that is minimalist.

@holdintheaces7468 11 месяцев назад

Alice's fade is 🔥

@benwilton5307 9 месяцев назад

Oh hey! I've been using a cyclist's "posture" to kind of replicate that leaning forward & horse pawing to get into my mid foot running gait. Glad i'm on the right track

@blastedpotato 11 месяцев назад

5:45 in the video your running form improved so much.

@viralleds 3 месяца назад

Could you do some more videos on the exercises that worked best for you? i’m also a heel striking myself

@breadman5048 8 месяцев назад

this guy is a unit

@ShervinShares 8 месяцев назад

Thx bro

@giampaololullini8432 7 месяцев назад

bellissimo centro !! magari ce ne fossero anche in italia !! TOP

@jcox2728 Месяц назад

Great information in the video. Where I live, I don't have the resources (nor funds) to assess/coach my running form and efficiency. But, I found that using the Garmin chest strap Pro+ or the Pod which capture advanced running metrics helped measure the efficiency in my running form. Being a data nerd with my running, I highly recommend. Once I focused more on getting my legs up, and landing beneath my chest, I saw drastic improvement in performance over the past year. When you're trying to increase stride length, these techniques seem counterproductive, but they work.

@Kushnir911 Месяц назад

This is gold

@valdius85 11 месяцев назад

Thx for the video

@michaelwalker1036 2 месяца назад

Shervin, you are looking huge! I am convinced the years that we spent swimming really messed up our running mechanics. I also think that dedication to breast stroke through NOVA and high school, lead to overcompensation on different knee and abductor muscles. What do you think?

@ZAIENAFIT 3 месяца назад

Me too thanks for this bud

@alex8297 6 месяцев назад

Homeboy is on the sauce!! 100%

@scotchbarrel4429 11 месяцев назад

Great vid, and most importantly - for the algorithm 👊😎

@noahcracknell Год назад

Let’s goooooooooo 👏👏 nice vid

@tammymavery 11 месяцев назад

So helpful

@ShervinShares 11 месяцев назад

Glad it was helpful! What videos do you want to see more of?

@MelanieSakowski 11 месяцев назад

I highly recommend checking out some of Lawrence Van Lingen’s work (his “10 run cue” course was very helpful to me).

@BrunoDECOURCY Год назад

Altra shoes!!!! I’ve been running all my life always with pain at the lower part of the back… I’m 60 year old and I still have a very active life (and an Watch Ultra by the way:)) Until I’ve purchased a pair of Altra shoes… During the first run, I couldn’t stop running, period. No more problem now onwards. Highly recommended…

@JB-hq9yj Год назад

YUP! Not a perfect solution but definitely harder to heel strike or overstride in Altra!

@DingoAteMeBaby Год назад

Man. I cant wait till this kind of analysis can be done with simple cameras and computer vision.

@ondamixtape 11 месяцев назад

very interesting video really !

@ShervinShares 11 месяцев назад

Thank you Quentin! What type of video do you want to see next?

@ondamixtape 11 месяцев назад

@@ShervinShares How to train for a marathon for a beginner.

@tomwebb10 Год назад

How are you doing training plans? Garmin has a Garmin Coach option for you or if you're more into personal plans then the coach can use Training Peaks which sends data straight to your Garmin.

@khabibpogosyan2587 3 месяца назад

I definitely have some imbalance and constantly have some injuries, my ankle often hurts. I would use run lab at some point for sure.

@liamlynch2115 8 месяцев назад

I’d love to do this. I wonder if there’s anything comparable near Philadelphia PA.

@madtho 7 месяцев назад

Big props to Alison’s barber 💈

@faizankazi99 Год назад

Hyped for this prep! How much did all of this cost?

@kalvin. 11 месяцев назад

Probably a decent amount. If you want a slightly more affordable method, many universities have sports medicine or athletic training related degrees, and some offer metabolic or VO2 max testing for a discount so the students can practice. I have one school near me and it’s about $100 for an exam (not cheap, but not crazy if it’s a once a year or every couple years just to track progress). And you can compare the zones to your HR or your watch and that way you can sort of calibrate it

@bro7269 11 месяцев назад

@@kalvin.I did this at a local university extension. I got my V02 max, FTP, gait analyzed etc. I could have saved the money on the gait analysis. They didn’t tell me anything. I felt like it was the same information I got at any shoe store. That’s not to say all are like that but I would like to get a analysis like this guy did.

@SmellyBodega 10 месяцев назад

i would love to do this

@spongebobsunglasses8643 6 месяцев назад

yo Alice’s hair is absolutely bomb

@gosorio85 9 месяцев назад

Shervin, what running shorts are you using? So hard to find a good pair.

@josephgonzales9649 Год назад

2 min in and I already feel like I learned so much lol

@Runnin2Live 11 месяцев назад

Gotta be careful with changing your form if you have been running a certain way for a long time. I tried changing mine to what I was told was proper running form and I got my first running injury. I’m 48 and will likely just use my what people call horrible form for the rest of my running life.

@AryouManousi Год назад

Hi Shervin, How accurate are the HR zones that your Garmin calculates compared to the metabolic test?

@joevdb9232 11 месяцев назад

not very accurate. heart rate is very variable, so to judge what training zone you're in you must consider your pace and perceived effort as well as heart rate. garmin also attempts to calibrate your heart rate zones automatically, which adds extra uncertainty. the way you really should calibrate a heart rate zone is to do a bunch of sessions in that zone (based on pace and perceived effort) and measure the resulting heart rate.