Low knee lift can create high braking forces when running

Fredrik Zillén - Running Technique Specialist

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Yes, if you land too far in front of your centre of mass when running, known as overstride, there is an increased RISK of higher braking forces. But that doesn't mean that the more overstride you have, the more braking forces you have. It is possible to land well under your body and have high braking forces just as it is possible to land too far in front of your centre of mass and still have low braking forces. One thing that can affect how big the braking forces are is your knee lift. In this video you will see how the knee lift in one test gives increased braking forces even though the runner landed really well below the centre of mass while the braking forces decrease significantly when we adjusted the knee lift even though the runner in test two had some overstride.
Link to the video "Lifting Your Yeet Higher Costs LESS Energy When Running":
• Lifting your feet high...
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzil...
You find the Swedish version at: www.fredrikzil...
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Опубликовано:

7 сен 2024

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Комментарии : 33

@Matwew21 Месяц назад

Dear mister Zillén, you're kind of a wizard. I started running a month ago at a weight of 265 pounds with a 1h05 10k. Applying advices from many of your videos i just ran a 54min 10k at 230 pounds, and it felt effortless. Thank you.

@TheMassif 6 месяцев назад

Was the comparison between the two runners done at the same speed? lifting the heel is a bit awkward at slow pace

@omenvii242 3 месяца назад

I've been playing with this a little bit. What I've found was easiest for me was to simply focus on forward knee drive at all paces. If you focus on good forward knee drive, then your heel will naturally come up as high as is needed by your pace. The problem is you need to let your body do the work naturally. It's a tough mind game to play but it worked for me.

@higguma Месяц назад

@@omenvii242 I like this cue. Definitely gonna try this. I've been slipping using the push foot down hard method. Especiallyat slower paces.

@emmanuelnocete135 16 дней назад

@@omenvii242love that cue and have deduced that it is what is best for me as well, although I hardly think my heel will go any higher considering I only run at maximum 5:30 - 5:00/km lol

@berengereu 6 месяцев назад

Thanks for the tip. I feel like we see the foot of the high-force stricker coming from the back, whereas the low-force stricker comes more from the top. I saw on another video on YT that it usually makes a very different sound on hard road (and I agree with that after I tested)

@ronaldosanpablo6761 6 месяцев назад

What’s the other video mate, need to make that comparison, thank you!

@Itz_Jack57 6 месяцев назад

Incredible information! Very interesting about the lateral forces.

@chrislee8886 6 месяцев назад

Its very difficult to lift the knee if the cadence is slow - you bounce. Increasing the cadence however increases your heart rate and so crap for MAF runs.

@jonedmonds1681 6 месяцев назад

I also find it hard to run zone 2 continuously (with high knees) unless I run walk, so that’s my preference, run with good form until pulse goes above z2 then walk until I’m bottom of zone 2, repeat😅

@joemoya9743 6 месяцев назад

What you are describing is the cadence delimna. Optimal cadence is the highest cadence that can be maintained for the time needed to complete the distance in the shortest time period limited by the environment and fitness level. But, higher cadence will have more positive impacts on form until the cadence exceeds your fitness level or limits imposed by the running environment. The delimna you describe is why higher cadence will more likely improve running form if your cadence is below 175-180 spm BUT also requires a higher fitness level and better feel for the progressive impact on your ability relative to environment. The way to overcome this delimna is to TRAIN with a cadence goal that approaches 180 spm BUT RACE at your OPTIMAL cadence based on environment and fitness level for the distance you are racing.

@yannickokpara4861 5 месяцев назад

@@jonedmonds1681 If your heart rate rises fast, you are not in actuality in zone 2. It is only due to heart rate lag that it seems that way, sadly.

@jonedmonds1681 5 месяцев назад

@@yannickokpara4861 I’m not sure that’s correct, if my pulse never goes out of zone 2 then I’m in zone2. (From a cardiovascular perspective), I agree my muscles may be feeling a zone 3 effort, but I certainly find walk run does not damage / over stress my legs, I get less soreness than if I run lower cadence continuously.

@99cya 5 месяцев назад

@@joemoya9743 im currently training higher cadence and it is quite taxing yes. so im glad that you write at the end, that i should chose my optimal cadence in the race and not force myself to the high cadence. it would probably exhaust me too quickly.

@Leonidas-eu9bb Месяц назад

maybe you don't understand it fully. breaking forces are not so muchdependent on how much the recovery leg lifts or how long the distance in front of the COM. What matters most is that the front food most accelerates back horizontal quickly enough. Some call it negative foot velocity.. This so called slizing the ground is key for fast running. But this is only possible if the recovery leg also accelerate forward. I think the limiting factor is the forward acceleration/ hip flexion of the recovery leg. At the end it's a scissoring motion wich comes from the core.

@moses5407 4 месяца назад

What is your biomechanics rig? Great work!

@mp9386 2 месяца назад

Do you need strong hamstrings to hold the leg in flexion (90degrees) for a good knee drive? How should you strengthen?

@HowIsThat69 6 месяцев назад

Are they running at the same speed? And what might be interesting, what Are their cadence?

@WiseGuyFTW 2 месяца назад

How can I keep the heartrate low while maintaining a good leg lift and knee drive? I have not been able to do this without taking walk breaks or just completely slow down to more of a shuffle than a run.

@99cya 5 месяцев назад

im focusing more on my running form. havent done that for years. i have already managed to increase my cadence to around 175. when running, is it correct that im trying to thrust my knee forward? i mean the foot will follow :D thats why im trying to feel my knee movement more. is that right?

@DR-ti7yi 6 месяцев назад

and who was more injured from those 2 guys?

@StopTheRot 6 месяцев назад

Neither. I reckon the fact that they are both skeletal and animated makes them pretty safe.

@DR-ti7yi 6 месяцев назад

@@StopTheRot the bones always suffer in the end

@mhargz 6 месяцев назад

@@DR-ti7yibone density improves under load, such as running and resistance training!

@StopTheRot 6 месяцев назад

I think there’s an issue with running technique advice, and it’s this - and I’m willing to fight about it! Get runners to run a 200/300 race, and their form will be close to good - if not better than that. Sadly, the average runner doesn’t have the engine to run with the form that they have when running fast. In other words, it’s a chicken and egg thing: do the best runners run fast because they have great form? Or do they have great form because they run fast? I’m a believer that the latter is true. Don’t believe me? Get Kipchoge (or similar) to run a 200 mile ultra, and look at their form. It will be good, sure, but not so good that it’s used as an example of perfection.

@paulnorman8274 4 месяца назад

Back when running injuries was becoming a thing following the "Forrest Gump" running boom, someone supposedly knowledgeable was quoted saying that humans were built to walk far and run fast.

@bui340 6 месяцев назад

Tuck the chin in, narrow your step-width and you all be fine!

@yeahhhhh9209 6 месяцев назад

Uhmm from the picture(1:32) it looks more like 13 cm to me . and yes that's overstriding if the heel is touching the ground

@mhargz 6 месяцев назад

It’s a ‘Callout Diagram’ where dimensions are called out with leaders and arrows pointing to the specific measurement on the object. It’s not designed to be to scale.

@yeahhhhh9209 6 месяцев назад

English please