How a 43% increase in up/down movement can cost less energy when running

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How a 43% increase in up/down movement can cost less energy when running

Рет қаралды 21,721

Fredrik Zillén - Running Technique Specialist

Күн бұрын

Пікірлер: 46

@thekennys8000 Жыл бұрын

So glad I stayed to the end! 😂😂😂

@terraflow__bryanburdo4547 2 ай бұрын

As a track coach, I recognize "the miller's bounce" among many fast elites when running lower paces. They smooth out when sprinting.

@thuyakokolwin 11 ай бұрын

I am from Myanmar. As you said, I'll try running it tomorrow on my speed day. Thank you for the detailed and thorough explanation of your unit.

@dcdno_one2393 3 ай бұрын

😆

@travelingfit2032 Жыл бұрын

Subscribed! I love the science-based approach you have. Based on your videos I'm already trying to reduce my contact time, strengthening my "rubber bands" with jump rope, and increasing my cadence.

@scottymackay1801 Жыл бұрын

I didn't realise I'd need a phd to watch this video.

@SpringSnabbare Жыл бұрын

You need it. I only train intelligent people 😃

@natesilvers2166 Ай бұрын

The reason people have bad running form is because of shoes. Running in shoes is like trying to play darts with a blindfold on. A coach can only show you what they 'think' is correct technique for 'you' but running barefoot provides the feedback necessary to learn how to run gently and efficiently. Your soles can teach you more than any running coach ever could and that is only their opinion on what is the best way for you to run. Running should come naturally as a spider doesn't need an architect course to spin a web they do it instinctively. Shoes interfere with your stride programming, we all should of learned from a young age under 10 how to run without shoes and programmed a natural stride but we can learn by taking our shoes off and listening to our soles. 10K barefoot running a week is all you need so that when you run in shoes you know and recall the correct gait patterns.

@IainThacker Жыл бұрын

Educational and amusing!

@luimulder3768 Жыл бұрын

I love these videos!

@genin69 Жыл бұрын

i feel more lost now than ever before.. I feel some practical samples, showing the actual different strides would have helped my brain out

@SpringSnabbare Жыл бұрын

That sounds great. Of course, if you feel lost, the question is how to stop being lost. The answer: my online course!

@liamroche1473 Жыл бұрын

It is striking that the change in vertical motion was ENORMOUSLY greater than the reduction in cadence. It increased by an almost absurd 43% when he decreased cadence by merely 4%. It seems clear there is a dramatic change of form occurring which is out of proportion to the modest change in cadence.

@kjlkathandjohn6061 3 ай бұрын

If I am now using hip flexors for knee drive plus grond leg joints extension to toe-off, both to lift my center of mass, then both legs are under dual opposite muscle control, my front foot being directed to intentional foot strike in front of center of mass before center of mass falls much from raised position. This allows my hip flexor to gently absorb my mass as loading occurs. Hip flexors not only generate plyometric height increase but also work with glutes for a controlled feather-light midfoot strike.

@ellisandrews440 10 ай бұрын

Enjoy all your presentations

@bergfrey9574 Жыл бұрын

Another good video, thank you

@mohammadsweileh284 Жыл бұрын

So Glad i discovered THis Channel.. I enjoy your videos, they're very scientific-based and with objective measurements remove any doubts. i think the Rubber band effect of the achillis Tendon makes the vertical forces higher since its return effect is not exactly horizontal! Right? hip flexors and hamstring tendons seems some what horizontal in force returns. I'm a physiotherapist and i'm very intersted in kinesiology especially for runners, do you have any advices for me what to study after Bcs PT to get involove into this science?and where i can find opportunities for that?

@SpringSnabbare Жыл бұрын

I'm glad to hear that you like my videos. As a physiotherapist, you have a huge advantage over others as you have a very good understanding of how different parts are connected and interact with each other. I sometimes run courses for physiotherapists who want to get better at helping runners. It is often much easier as they immediately understand what I mean, compared to running coaches, whom I also train, who do not have the same level of knowledge about the body as you do. Unfortunately, I do not have a good suggestion on what kind of education you can choose to go further with this. But I can think of two things. Firstly, that you get involved in a running club. I have spent many years in clubs and had lots of runners and triathletes to experiment with based on my own thoughts and knowledge. Sometimes it went well and sometimes it didn't go well. But even failures make you develop. Secondly, it would be negligent of me not to also suggest that you buy my online course that will take you a long way and make you the new star coach in the club you are going to start training 😃

@mohammadsweileh284 Жыл бұрын

@@SpringSnabbare Thanks! I will give it a look now, Appreciate the Help

@mohammadsweileh284 Жыл бұрын

@@SpringSnabbare I’m a runner myself and I run with different groups. As you said I will help others and gain expertise. As for the course. I guess I’ll save up to it and digest it all once I purchase it. In the mean time I’ll get Exp, take courses and seek a masters in kinesiology in running subject. Hope we will meet someday!

@abigrunner209 11 ай бұрын

Thank you for doing that conversion to inches! Americans 🇺🇸 are unique.

@lukabiondic9676 7 ай бұрын

Hey Fredrik, thanks for the great contest. From mechanical engineering angle, your videos are first that actually explain mechanics of running movement and energy consumption/preservation. However I do have a question, how do you measure elasticity factor? The only way I can imagine it is by measuring impact forces on the ground on running trademill or something like that. (I don't run on trademill, so maybe this is an standard info, but I don't know). How can I measure this factor myself? What is best way to try and error method to achieve biggest energy return? For me this seems as single most important number for running economy. BTW Great stuff on Chanel, keep up the great work and greetings from Croatia

@johnl.7582 Жыл бұрын

How are these energy costs measured? With vo2 masks? Or is this all modelling?

@askhatsattybayev8903 Жыл бұрын

Thank you

@logang2794 10 ай бұрын

Have u had any experience helping runners with chondromalacia? Ended my running career… would love to run again.. let me know if u have any insights Cheers

@honestguide4552 Жыл бұрын

how about same cadence with more up and down movement

@honza1859 Жыл бұрын

Hi, are there asy recomendations given runner's height and speed (and maybe cadence) what should vertical oscilation approximately be?

@SpringSnabbare Жыл бұрын

In the software I use with my 3D cameras, there are zones of about 10 mm that you can use as a reference at each pace. The higher the tempo, the more vertical oscillation is okay. However, I can't say "Move this much up and down" if you are xxx tall and running at yyy pace. It depends so much on which runner I have in front of me. If you are strong and fast and part of a national team, different numbers apply to you than to someone who is prone to injury, even if they run at exactly the same pace. The type of muscle fibres you have and how you are constructed in general (such as the length of your heel bone) as well as the type of surface and how far you run also affect which vertical oscillation is suitable. If I give a figure for how much movement up and down the centre of gravity you should aim for, it might be wrong for many others. And to make it even more complicated: If two people move the centre of gravity exactly 90 mm up and down, one might do it well and the other badly. Not all movement is equal. Will make a video about it before too long.

@honza1859 Жыл бұрын

@@SpringSnabbare My watches says (I don't know it's correct) my vertical oscillation is about 10cm (or maybe 10.5cm) at pace about 4:00/km, I am 183cm tall. I don't take care about this value alone too much but that can be indication that my running form is not ok, maybe too much bouncing, maybe because of less hip flexibility...?

@jimkwan1807 Жыл бұрын

Confusing!

@kjlkathandjohn6061 Жыл бұрын

Up and Down is what loads the tendons of calves, quads, and glutes; combined with a cadence above 160 or 170, these tendons will spring before the muscles lengthen. But less bounce spring means more effort by muscles to push up and forward. Run in place at 180, then slight forward lean continuing to run in place but moving without pushing. It feels strange.

@simonrankin9177 Жыл бұрын

These videos must be designed for serious runners , i feel theres probably millions of overweight people simply put of with all the science ,my advice to them is buy soft shoes from K mart ,some clothes that feel good and start running around your block ....

@radomirsretenovic8492 4 ай бұрын

I checked 200 running video on youtube. All BS advices about posture, arms, house exercises... Go i gym if you want to run. Exception is this Fredric. He has useful advices. I might visit him. I tried yesterday to lift more legs on treadmill. It was fine. I was trying 7.5mil/hour but I couldn't keep for a long time. I am 61 and started to run 18 months ago, still stiff. I will have my second official half marathon april 28th Belgrade. In front of me was a woman running 8mile/h for 3 miles. Her technique was bad. Small steps, almost straight legs and she made a lot of noise each step like she has a hiking boots. But she was fast. How is that possible Fredrick??

@Leonidas-eu9bb Жыл бұрын

mayb you should stop believing a computer and numbers.

@mateusz3162 Жыл бұрын

the opposite approach is why you are able to write comments in internet

@CuvelC Жыл бұрын

Numbers don't lie, baby.

@Leonidas-eu9bb Жыл бұрын

@@mateusz3162 sry i respect your content. But it seems you really trust your software a bit too much.

@bui340 Жыл бұрын

Long steps equals lots of vertical movement and long ground contact time (often also breaking forces). I agree with you Leonidas. Since the force grows exponentially with the hight the body drops it must be kept as low as possible. I don't buy that talk about higher elastic gains. If you drive a hybrid, you don't get from point A to point B most efficient by standing on the brake in order to let the regenerativ breaking do some magic.

@bui340 Жыл бұрын

Excuse for being a little hard before. Of course they're limits where higher cadens is no longer advantages.