How I Fixed My Running Form 

I think that was a great decision. I’m all about conservative therapy whenever possible. We are too afraid to work with pain, so we tend to avoid it - glad to hear you are improving. With a solid strength and conditioning program, along with the biomechanical analysis, I think you’ll get back to running longer distance in no time 😄

You also include dynamic stretches before run and static stretches after running to improve your performance and reduce injuries...

And that is still WAY faster than a lot of people 😄 What I love about running is that we are all competing against ourselves - And the feelings, struggles and joy are the same wether your goal is a 25 minute 5K or a 13 minute 5k 😄

Thanks man. It’s never too late - That sounds awesome! Running is such a fantastic way to experience the world, challenge yourself and meet amazing people. Welcome back! 😄

Thank you for the kind comment 😄 I hope you’ll find a lot of it useful.

100 percent. No style works for everyone - Nor for every distance. But hopefully we can all inspire each other to find new and more effecient ways to run ourselves, to be able to go further faster and enjoy the sport with less injuries. Thanks for the comment. I appreciate it!

I’m going to have to disagree with your statement, “what works for you isn’t true for others.” I don’t know why the running world is so subjective when it comes to running form. This is a science, not an opinion. Mid-foot or fore-foot striking, high cadence, low ground contact time, 90° arms and 5-10 cm of vertical oscillation, simply just is the most efficient form of running. All other forms waste energy and lead to injury. Respectfully, I can’t think of any biomechanics where heal striking and over-striding would be more efficient and less prone to injury. If you know of any elite runners with drastically different running styles, please do share, because all the runners I follow have very similar running forms, with the only difference sometimes being slightly faster or slower cadence or how they swing their arms.

@@RAGreyling how could runners ever adopt the same running style considering the huge variations in biomechanics. Interpretation can be subjective but evidence indicates that even simple things like bone lengths, proportions, foot strike, muscle fibre proportions, muscular variation and attachment, neuromuscular control all could result in what you say is changes in cadence, arm swing, vertical oscillation variances. All it takes is a simple visual comparison of elite runners to see the variances. Injury has a greater link to over training that running style. Many elites heel strike which could load the knee, many elites forefoot strike which could load the Achilles. If you know of any elite runners with the same running style please do share. I think we are probably looking at semantics with regard to same, similar, different. I wouldn't force a running to copy another, i wouldn't force a runner into an uncomfortable gait.

It’s an amazing time

I’m glad you found it useful 😄

Thanks 😄

I appreciate the faith.

Thank you man! I really appreciate it. I might do that! 😄

That’s awesome!!

@@NicklasRossnerPT this video enlightened me ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Lhrae87EpWM.htmlsi=P5_8HbwRc2vpIk2G

Thank you so much man!

Making a video about how I train for a half Marathon. Might include it in there 😄

I’m glad you enjoyed it!

You're right. I'll have my athletes practice toe motor control by lifting the big toe seperately from the other toes and vice versa while sitting down. It can also help to try to tighten the plantar fascia while relaxing the toes :)

Been there myself! Thank you for watching! Got a video coming out tomorrow that might help getting rid of those shin splints for good.

That’s awesome! Sounds like a great plan! It might take some initial work, but in my experience it is worth it!

yeah. I also use specific drille with athletes to help with the mind-muscle connection. Like doing lunges with relaxed feet and controlling the big toe seperately from the others 😄

Thats awesome man! Thanks for the input. You're right I have a tendency to inward rotate my hips. Working hard to improve it. That's what I love about running. You can always find new ways to improve.

Thanks man - The over flexion at the knee was seen when I was taking my foot forward. The flexion at the knee should not be "active" but come as a passive movement because of the hip extension/flexion. Ideally the hamstrings should relax in the recovery phase. The hip abduction was seen when I saw a lateral (side to side) movement of the hip from a frontal view. That is called "Trendelenburg Sign" which can be an indicator of a weak hip abduction. I hope it helps!

Thats fantastic. 😄

@@NicklasRossnerPT i get pain when i try to run up a hill though and haven’t been able to do any hill training. do you have tips for that?

@@shikanda The best thing to do is to get an analysis by a local expert. There could be a lot of reasons - We tend to lean into a hill, so the achilles get more plantar flexed. But also it takes more of our hip flexors because of the incline, which can cause a higher demand on hip stability as well.

Could be soooo many things 😄 Best thing is to talk to a physio or a running form expert and have them look at your run (look out for shoe salesmen though. Many don’t know much about running form and will just try to sell you specific shoes - which funny enough are almost always “pronation correcting shoes”)

It depends. For sprinting you want the dorsiflexion - for long distance I would argue against doing it actively. We all need some dorsiflexion before we hit the Ground but ideally that should happen just before your feet hits the Ground and not actively in the recovery phase - in my opinion that is just wasted energy. And I’ve seen dozens (if not 100s) of runners get rid of shin splints, just by Learning to relax their feet doing the recovery phase. As with anything when it comes to running form there is an infinite amount of ways to run and people are all different - But I like to look at it from the most biomechanically efficient way and then work back from there. I hope it makes sense 😊

It depends on your goals. For sprint technique it should be directed towards shin (for kinetic energy Build up). for Long distance it should not (for energy preservation)

@@NicklasRossnerPT :Thanks .

The new one is designed that way. Not the old one - But the higher the drop, the easier it will be to do heel strikes. 8mm is not too bad though. A lot of people run 12mm drops and I think for most people you should not go below 4mm. I learned to midfoot strike with 4mm drop shoes (the old Brooks Hyperion back when it was a minimalist shoe)

Med musik med 180BPM - Jeg kunne ikke holde ud at høre på Metronome 😅 Det kræver lidt tid og det er hårdere til at starte med indtil at hjernen lige følger med.

The true answer? They were cheap 😄 I normally run in Nike Pegasus and Zoom fly for training and then Alphafly or Vaporfly for Racing.

Thats a great starting point. I would advice you to do a film as well to see what’s causing it 😊

​@@NicklasRossnerPT Just completed a training cycle and ran a benchmark hilly marathon. Finished with a time of just under 3:05. I reviewed the shots from the event photographers from that. For weaknesses I've got arch collapse and a weak glute medius. So hip drop on both sides, but more extreme when stepping on the right leg. Also have overstride even with 180 cadence! Got lots to work on, going to recover and then try to incorporate some more strength training for the upcoming marathon cycle.

@@LiliputianMisChief That sounds like a plan. Remember to only switch up running form during off-season. Never change too much close to race, as it takes time for the brain to become efficient with a new motor program

@@NicklasRossnerPT Yes that makes sense Nicklas! My next race is in July so I think I've got time to switch it up.

@@LiliputianMisChief For sure! What distance? :) I got my first race this year coming up in May. Half-Marathon to get things going. Can't wait.

Great input!

There are as many opinions about running form as there are people. 😊 From a biomechanical perspective, I would argue for a launch from the big toe. That’s because, it’s further back making it possible to launch with a more extended hip and a bigger plantar flexion making it easier to take a longer stride. I might have a small pronation - However I also have a bit of an internal rotation at my hip which counteracts it (in a bad way though). My running form are far from perfect, and I’m working on it every week - Which is one of my favorite things about running. In my studies most people have a slight pronation and shoe companies take advantage of this by selling “pronation” shoes to compensate. The funny thing is though that I’ve never heard about someone needing a “supination” shoe. I’m not saying my theories are the “correct” theories. I think there are many ways to go about it. However I base my arguments on biomechanics and field studies. Thanks for your input - I think discussing these things helps me reflect. I hope it makes sense 😊

yeah they do - I’m working on my external hip rotation, to make it less so 😊 It’s not optimal.

Nice to meet you. I’ll do my best to bring you as much value as I possibly can 😄

😄 Cadence = Strides/steps per minute. Pace = Stride/step length x Cadence