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Eliud Kipchoge's RUNNING FORM - 5 Simple Ways for YOU to Run Better

Running form: learn how to run like Eliud Kipchoge. In this video, I analyse Eliud Kipchoge's running form and explain what runners like you and I can learn from watching the fastest marathon runner in the world.

When it comes to marathon running Eliud Kipchoge is the greatest of all time. He is the first man to finish a marathon in under 2 hours, by completing the INEOS 1:59 challenge in 1:59:40.

Lots of different factors contributed to him successfully achieving this landmark running achievement, one of which has to be his running form. Eliud Kipchoge is a great example of proper running technique for distance running.

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The five aspects of Eliud Kipchoge's running technique I highlight in this video are:

1 - FOOTSTRIKE

You'll see that Eliud Kipchoge runs with a midfoot strike, rather than running aggressively on his forefoot, as you might expect from a sprinter. Neither does he land on his heels, as the majority of runners do. He avoids running with a heel strike by allowing the balls of his feet to strike the ground first, a split second before allowing the rest of his foot to contact the ground. Unlike sprinters, and runners who run with a pronounced forefoot strike, he doesn't keep his heel off the ground throughout stance phase of running gait. Instead, he allows his heel to kiss the ground, which allows his achilles tendon to passively store energy, which is then released during the propulsive element of late-stance.

2 - STRIDE LENGTH & OVERSTRIDING

Kipchoge doesn't overstride. This helps to make his running gait more efficient than many other runners (even elite runners) who overstride by landing excessively ahead of their centre of mass, usually with a heavy heel strike.

When your foot strikes the ground with your ankle ahead of your knee, you increase the decelerative braking forces your body experiences and has to overcome before moving on to the next stride. When overstriding, you're effectively running with the brakes applied!

Kipchoge, in comparison, strikes the ground with his foot in a position where his ankle is perfectly beneath his knee. This allows him to maintain efficient forward progression while keeping decelerative forces to a minimum.

3 - CADENCE & CONTACT TIME

Maintaining a high running cadence (stride frequency) not only helps you to prevent overstriding, it also allows you to keep a short ground contact time. When you maintain a short ground contact time, your limb stiffness is increased. This increase in limb stiffness allows for a more efficient transfer of energy throughout the body, and into the ground as you run.

4 - TORSO ROTATION

The gentle and relaxed torso rotation you see in Eliud Kipchoge's running form is a form of counter-rotation to balance out the action of his legs and pelvis. With his upper and lower body working in an opposite rotational pattern, it allows him to use his core muscles more effectively to help drive himself forward. For more information about how runners use the anterior oblique sling, check out this previous video:

SHALANE FLANAGAN RUNNING ANALYSIS:

5 - RELAXATION

This is something we can all work on! Although Eliud Kipchoge is running incredibly quickly, he looks relaxed and in control. His hands, shoulders and face are all relaxed. This is an important and often overlooked aspect of running technique.

Let me know in the comments how you get on with trying to apply these principles of Eliud Kipchoge's running technique to your own running.

Good luck!

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE:

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7 Impossible Comebacks in Running ● HD

Another compilation of the most incredible comebacks in running history. Enjoy!

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Athletes:
Jakub Holuša, 1.500m (Praha 2015)
Andrew Lloyd, 5.000m (Auckland 1990)
Marc Raquil, 400m (Paris 2003)
Mo Farah, 5.000m (Beijing 2015)
Fernanda Ribeiro, 10.000m (Atlanta 1996)
Bevan Docherty, Triatlon New Plymouth 2015
Ibrahim Jeilan, 10.000m (Daegu 2011)

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The 80-20 Rule in Running Training: Balancing Higher Intensity with Volume!

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NYRR Fastest Kid on the Block - Boys

This was an exciting race for the kids to see who would be the fastest one while being cheered on by the crowd
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Knee Pain When Running? | How To Avoid Runner's Knee

Runner’s knee is something you may hear of fairly regularly in the running and triathlon world. It can seriously hamper your training or leave you completely sidelined. We're going to take a closer look at what is going on in “runners knee” and most importantly give you tips on how to avoid it in the first place.

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Runner’s knee is fairly common in the running world. It can seriously hamper your training or leave you completely sidelined.

This annoying injury can cause a dull, aching pain under or behind the kneecap, swelling, and even a popping or grinding sensation in the knee.

All of these symptoms are most likely to occur when you’re bending your knee while walking, squatting, kneeling, or running. And they’re caused by irritation of the soft tissues or the lining of the knee, worn or torn cartilage, or simply strained tendons.

In this video Mark takes a closer look at what is going on in “runners knee” and most importantly bringing you tips, stretches and advice on how to avoid it in the first place.

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BATTLE OF THE MIND - Running Motivation

The seventh video in my motivational running series.
New video HEART OF A CHAMPION out now!


The dreamers of the day are dangerous men... for they may act their dream with open eyes... to make it possible

NO HUMAN IS LIMITED - Running Motivation

If you don't rule your mind, your mind will rule you. - Eliud Kipchoge

WHY I RUN

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You NEED to do this before EVERY RUN | Activation Exercises for Runners

Did you know you can actually take your running up a notch by improving the quality of your warm up? Anna and Andy are here to show you how with these activation exercises.

If you have a foam roller, tennis or lacrosse ball and a resistance band you can use them for these exercises, but not necessary for the moves! Be sure to stick around to the end for our follow-along and make sure you save this link and come back to it before you run.

↓↓ What’s your go-to pre-run routine? Will you be using these moves in future? Let us know in the comments below! ↓↓

Foam roller - quad, ITB, calf
Ball - piriformis, TFL (glutes/hips)

**Stretches**
Piriformis
Hip flexor
Lower back
Side bend
Crucifix

**Activations**
Band walks (crab walks) - can do this movement without band too
Triple extension
A Skips
Hamstring Sweeps
Walking Lunges

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How to Run Longer Without Getting So Tired

This video is about how to run longer without getting as tired.

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5K RUN PR | 18:29 At 194 Pounds

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400m Run Men final National Open Athletics Championships-2014. New Delhi.

National Open Athletics Championships-2014. New Delhi.
400m Run Men final
1. Kunhu Mohamed SSCB 46.97 Sec
2. Arokia Rajiv SSCB 46.99 Sec
3. Bibin Mathew RSPB 47.83 Sec

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Sick of Running the Same Route? Do This Strength Run Circuit Instead

We're all guilty of running the exact same route, rarely mixing things up. We go at the same time of day, see the same people, encounter the same hills, run the same distance. And we wonder why we're not getting any faster?? Or maybe why we're just plain bored of it all? Spice things up with this 21-minute strength run circuit, guaranteed to get you working in a new way.

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Top 6 Tips On How To Run Without Getting Tired!

There is no escaping the fact that running is a tiring business, but that’s also what makes it such a brilliant way to keep yourself fit, healthy, and for some, an excellent way for managing weight. It can also be incredibly fun. So, we're going to be share 6 top tips to help you run without getting tired!

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Whilst out running, who experiences those inner thoughts telling you to STOP?! We expect a lot of you - ourselves included at times, and we've been running for years!

There is no escaping the fact that running is a tiring business, but that’s also what makes it such a brilliant way to keep yourself fit, healthy, and for some, an excellent way for managing weight.

It can also be incredibly fun. So, today Mark is going to be sharing 6 top tips to help you run without getting tired.

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. ????

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Rebel Riot - Honeycutts
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Stick It to the Man - Pip Mondy
The Local Police - Arc De Soleil

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers – and everyone in between!

With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
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How Many Times A Week Should You Run? | Running Training Plan & Lifestyle Management

Running is such a versatile sport, you can do it pretty much anywhere and anytime but how much of it should you do? Heather and Maya from GCN Espanyol are here to bring you a guide on when to run and how to fit it around your own lifestyle!

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It’s not as simple as run more, run faster. First of all if you’re not careful you’ll get injured, you’re speed is likely to plateau and that is if you haven’t already just got bored and thrown your running shoes away.

Running is great for your fitness as well as your mental well being as it gives you the chance to unwind. This only works if you don’t stress about fitting it in, so even though we are bringing you a guide on when to run it really does have to fit around your own lifestyle.

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Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers – and everyone in between.

With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.

Welcome to the Global Triathlon Network.

Thanks to our sponsors:
Assos of Switzerland clothing:
BMC Switzerland:
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IMPROVE YOUR RUNNING EFFICIENCY (RUNNING ECONOMY) WITH SPEED TRAINING, MILEAGE, AND FORM-TECHNIQUE!

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Running Motivation

Update: We're now offering personalized run coaching.


Motivational video I made of my brother as he trains for the Boston Marathon 2017. He's about as committed as they come.

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How To Run Properly | Running Technique Explained

Running doesn’t come naturally to all of us, however, it’s something that we are never exactly taught. Whether you’re completely new to running or a seasoned runner, today Heather is going to take it back to basics and revisit how to actually run.

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We were born to run. To some of us, this statement might feel a little far from the truth, running doesn’t come naturally to all of us however it’s something that we are never exactly taught.

Whether you’re completely new to running or a seasoned runner who isn’t entirely happy with their gait, today Heather is going to take it back to basics and revisit how to actually run.

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???? Common Running Mistakes & How To Avoid Them ????
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Whirlwind - [ocean jams]
Whispers - Valante
Wishing For - Dylan Sitts
Zhangjiajie Stone Forest - Sarah, the Illstrumentalist

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers – and everyone in between!

With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide-ranging topics
- The best triathlon bike tech and gear with pro-know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!

Welcome to the Global Triathlon Network.

Thanks to our sponsors:
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ENVE wheels:
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Common Running Mistakes & How To Avoid Them

All runners make mistakes at some point during their training, and most certainly at some point during racing too. In some cases, we repeat the same mistakes over and over again. Mark is here to help you reflect on, and learn from those mistakes - so we don’t repeat them again!

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All runners make mistakes at some point during their training, and most certainly at some point during racing too. In some cases, we repeat the same mistakes over and over again.

But, let’s take this opportunity today, to reflect on, and learn from those mistakes - so we don’t repeat them again.

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. ????

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???? 6 Things To Avoid Before You Run | Common Running Mistakes ????
???? How To Burn Off Christmas Calories | Can You 'Exercise Off' Christmas Dinner? ????

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Blurred Out - Yomoti
Cats Walking - Yomoti
Christmas In Tokyo - Yomoti
Dream a Little - Gregory David
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On Circus - Yomoti
Pineapple - Yomoti
Pink Onyx - Sarah, the Illstrumentalist
Too Unusual - Yomoti
Your Vibe - Yomoti

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers – and everyone in between.

With the help of our pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.

Welcome to the Global Triathlon Network.

Thanks to our sponsors:
Assos of Switzerland clothing:
BMC Switzerland:
Canyon bikes:
Continental:
ENVE wheels:
Felt bicycles:
KASK helmets:
ON Running:
Orca:
Park Tool:
Polar:
Profile Design:
Quarq power meters:
Team Bath:
Vision wheels:
Zipp wheels:
Zwift:

YouTube Channel -
Facebook -
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Twitter -
Google+ -
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