Proper Running Form Technique Analysis! Ft. Pro Allie Ostrander
Рет қаралды 52,644
Ай бұрын✅ SUBSCRIBE: / vo2maxproductions
(thanks for liking and sharing! 👍)
✅ Allie Ostrander's Channel 🎥: @allie_ostrander
📸: Allie's Instagram here: allie_ostra...
🎥 video clips by: Stephen Gnoza (@TheSeriousRunner )
Stephen's Channel here: / @theseriousrunner
Spencer's KZfaq Channel: @TheAthleteSpecial
Charlie's Instagram: lawrence_ch...
🙌 SUPPORT ON PATREON: / sagerunning
🎉 SPONSOR DISCOUNT CODES:
Enter “Sage” for a FREE WATCH BAND OR GIFT STORE ITEM with a watch purchase (load all to cart before entering promo code) from COROS at : coros.com
Athlete Blood Test panels discount: Sage15
at: www.athletebloodtest.com
🏆THE HIGHER RUNNING STRAVA RUN CLUB!
/ strava
🕺🏻FOLLOW SAGE ON SOCIAL MEDIA:
Instagram: / sagecanaday
STRAVA: / strava
Facebook: / sagecanadayfanpage
Twitter: / sagecanaday
TikTok: / sagecanaday
Blatant text For the Algorithm:
Higher Running Coach and Hoka Athlete Sage Canaday gives any surface any distance runners from 5k to the ultramarathon and marathon training tips and advice from running form and proper run technique to long run workouts, strength training, running drills, zone 2, speed training, running vo2max workouts and lactate threshold intensity as well as long runs and diet and nutrition advice. A pro trail mountain runner athlete for over a decade, Sage is a plant based marketing content creator for his sponsors and other brands with regular VLogs, training talks and tutorials. Check out training plans at Higher Runing and get free coaching resources!
#runningcoach #runningchannel #higherrunning #sagerunning #runningtechnique #runningtips #runningform #marathontraining #ultramarathon #ultrarunning #trailrunning
@Wings_nut Ай бұрын
Allie is going to crush it at trials in two weeks.
@Vo2maxProductions Ай бұрын
she's been crushing it!
@Wings_nut Ай бұрын
@@Vo2maxProductions Cheers, Coach
@4Dangert Ай бұрын
We're all rooting for Allie O ❤
@Fabdanc Ай бұрын
Clicked so fast because this is a great collab! Been loving Allie's channel.
@Vo2maxProductions Ай бұрын
for sure! She just uploaded a great new video too...check it out! @allie_ostrander
@Fabdanc Ай бұрын
Also... lol... not a pectoral mass comparison.
@musclelessfitness2045 Ай бұрын
Great collab. Wishing everybody a great summer, injury free.
@Lion_McLionhead Ай бұрын
Athlete special finally made it to the top of runtube
@chinter Ай бұрын
Not the first Athlete Special collab, right?
@TheFODRunner Ай бұрын
Great collab, well done sage, we appreciate this!
@Vo2maxProductions Ай бұрын
🙌
@RT-dk7yv Ай бұрын
Here for Allie and Spence
@latebloomerabroad Ай бұрын
Good video. I follow both Allie and Spencer, so your channel came up as recommended. I'm not a runner but I still love to watch others.
@murraylynn7631 Ай бұрын
Cool.... great running shots with amazing scenery. Love the mountains in the spring.
@SamLeHardy Ай бұрын
Charlie looks very upright like he focuses on front side mechanics. Spencer has a great bounce. Like he just leans in and springs down the road. No matter what can’t argue with results of these 4.
@wordmunger Ай бұрын
Wow, 3 of my favorite KZfaqrs in one video! And another one filming! I love it!
@Vo2maxProductions Ай бұрын
thanks!
@matttaran8546 Ай бұрын
Great work as always Sage!!! Loved seeing you work with Allie and Spencer!
@morgan00125 Ай бұрын
This was an awesome vid, thanks Sage
@sarahhagen2051 Ай бұрын
Allie is my favorite ❤
@nadineveitch5837 Ай бұрын
Yay cool to see you with Allie and Spence!
@RushAustin Ай бұрын
Great stuff, Sage. What a cool concept and the execution was excellent.
@Frank-cw2xy Ай бұрын
This was very interesting, especially with the variation of running disciplines.
@UthoughtUwzRedneck Ай бұрын
Great video! Thank you
@rasher331 2 күн бұрын
Nice to see Allie getting the recognition she deserves
@juliemchugh6175 Ай бұрын
Love Allie and Spence - great video!
@jay-rzei9630 Ай бұрын
nice collabs 🎉 im a big fan of allie ❤
@macau.friend Ай бұрын
Thx for another excellent video! Would love to see you analyze Suguru Osako’s running form someday. He’s one of the very few (if not the only) elites whose running form is so pleasant to look at. I can watch him run all day long. Having said that though, I also don’t mind watching the Serious Runner run for a just few minutes, just a few…
@DorHBoomer Ай бұрын
This is great! Well done video and runners! This is very helpful to me as I have a strange running form going on due to a number of issues. As often as I can, I do 20+ mile bike rides on a very popular canal path and I sometimes watch runners to check out their form, gait, etc. Holy cow I see some crazy stuff out there and stranger than my form! Ha.
@heistube9556 Ай бұрын
Good luck to Allie in the trials!
@johnny_fiv3 Ай бұрын
Cool to see some the og of yt runners
@candace.coffman Ай бұрын
Loved this!
@GotDamBoi Ай бұрын
serious runner is da goat
@floracook4803 Ай бұрын
Awesome video and very interesting!! I never knew long distance runners should not run on the toes for efficiency... So great to see you running with Allie and Spence. And beautiful road and views for a longer run! 💛
@imnotlettingyouseemyname 14 күн бұрын
Yeah that study that everybody talks about where they found that barefoot Kenyans run on their forefoot was only looking at them at a sub-6 min/mi pace. When they later studies done on Kenyans running at mortal paces found that they heel strike when going slowly! Other studies have found that forefoot strikers don't lose any efficiency when heel striking, but heel strikers lose efficiency when forefoot striking!
@iwantaseperateytaccount3305 Ай бұрын
Brooooo what a collab!
@Winnietaco Ай бұрын
Love all of them but I must say Serious Runner is the best! Go Allie
@tri0xin 22 күн бұрын
Nice! I'll be at the trials tomorrow and Thursday.. so I should be able to see her fly !
@alexmacleod9727 Ай бұрын
great video, have to say Charlie looks to be at a whole different level.....
@runeboas6421 Ай бұрын
omg, it's Allie! :O
@CL-tv7pz Ай бұрын
Interesting video, I think I land a bit too much on forefoot cos it seemed like everyone was saying to do that when I learned running form so it's nice to see someone like Allie strking the way she does. I will take more note of this on future runs. Thank you coach and good luck Allie in the trials she is crushing it.
@Vo2maxProductions Ай бұрын
yeah I wouldn't think about the footstrike too much....I'd focus more on "landing light and under my hip" and keeping the cadence or stride rate over 168-170 + (in general)
@tf-ok Ай бұрын
Allie is a beast
@thuggoe Ай бұрын
Nice filming
@Vo2maxProductions Ай бұрын
thank @theseriousrunner for that!
@kylestephens9593 Ай бұрын
I thought Gnoza was shooting on a bike. He kept pace with you guys! He IS a serious runner!
@mkdesu Ай бұрын
oh boy
@BrandNewPaperboy Ай бұрын
Great video Sage! Although the magic number of 180 spm is baseless. I think It all depends on as you said, height, leg length, ratio between slow Twitch/fast Twitch, flexibility and most importantly pace. As long as you land under your center of mass and dont overstride, the cadence will adjust it self depending on the factors above as the body will strive for efficiancy. Im a 6ft 4 runner and my cadence varies from low 160s on easy runs (5min/km) to 185-190 @ 3k pace. If you dont let your tendons load (via lifting)under the stance phase, you loose out on alot of energy return from your tendons and muscles. Just my 2 cents.
@Vo2maxProductions Ай бұрын
I should say "*around* 180 is magical for *most people* who are racing pretty fast"....obviously it's not the end all (and like i mention in the video it does vary a lot with height and pace with some individual variations ). See some of my other running form videos on here over the last 15 years on "running cadence/stride rate for more of my thoughts on this. Generally though we don't like to see people (most runners) outside of about 170 to 192 spm when racing a 5km-marathon on flat course at race pace (unless maybe they are going slower than 10-min per mile). So for most people that efficienty of racing when doing a distance event averages very close to 180spm....with really only a slight range. The biggest difference with speed increases in going to be in actual stride length (relative to cadence)....although obviously if I'm racing an all out-Mile 1500m/800m it is likely my cadence would be higher at around 200spm + (rather than 180) and if I'm doing a 50km on the roads at a slower pace maybe it's only low 170s.
@BrandNewPaperboy Ай бұрын
Thanks for the response Sage! That sounds very reasonable. Im pretty obsessed with running form myself and have been experimenting alot and when i try to force my cadence it just feels choppy and tip-toey 😅 and often results in a higher pulse at a given pace. Been following your work since i started running 8+ years ago and have watched nearly all of your videos but will definitely go back and rewatch some of them 🙂
@trainwellracewell Ай бұрын
Charlie is the king of prehab and prerun warmup
@Vo2maxProductions Ай бұрын
he told me before we left for the drive up at like 7:30am he had already done "45-minutes of pre-run activation exercises at home earlier that morning"
@414peps Ай бұрын
I predict a bunch of new videos over at Serious Runner in the near future 😂
@Vo2maxProductions Ай бұрын
he's got some new stuff cookinng!
@Kanti12311 27 күн бұрын
Ooo what’s the rubber band for?
@internalmedicine9982 5 күн бұрын
24 k at 4 minute 30 is crazy
@austinwinn8695 Ай бұрын
❤
@rumblerumble2276 24 күн бұрын
Is Allie wearing Goodr sunglasses? Love mine.
@kylestephens9593 Ай бұрын
I didn't know the chin up position was better for breathing. I naturally keep my chin up, but noticed some tightness and mild pain in my neck after long runs so started to tilt my head slightly down to avoid that.
@Vo2maxProductions Ай бұрын
well you don't want to "look down" is the main cue. So relaxed in the neck and keep the "eyes looking forward" maybe I should have said
@kylestephens9593 Ай бұрын
@@Vo2maxProductions thank you
@SantaCruzRunner Ай бұрын
I definitely have been forcing a forefoot strike looking back at footage of my running. Any suggestions for how to slowly fix that without causing any injury due to a drastic change in stride?
@Vo2maxProductions Ай бұрын
if you're not getting hurt I wouldn't worry about it too much. What's your cadence around race pace (or atleast tempo run pace)?
@SantaCruzRunner Ай бұрын
I ran my last marathon in April at 180 average. I only just trained to increase my cadence over the past 9 months from an average of 165 up to 180. But yes, injury free so perhaps I’m okay as is with my stride. Thank you so much for the response!
@MNP208 Ай бұрын
This is the first time I've heard that heel striking is ok! Something about Allie's form reminds me of Sydney McLaughlin-Levrone. Very smooth and they carry their upper body and arms the same way.
@Vo2maxProductions Ай бұрын
it's efficient and obviously working well for her!
@jasperherr8694 25 күн бұрын
Women tend to heel strike more than men. Also, Asians tend to heel strike a lot. I watched a lot of Japanese female athletes (there are a lot of great women marathons on KZfaq - Osaka Women, Nagoya Women). I would say whatever suits you, don't always have to stick to the "textbook" form.
@Landauian Ай бұрын
@vo2maxproductions if one does the forcing forefoot strike a la Gnoza, what’s a good cue to start fixing that? That’s how my stride basically looks. It seems short and more prance-like (at least mine does).
@Vo2maxProductions 29 күн бұрын
Check out some of my running form videos on Cadence/Stride rate. What's more important is not overstriding (and landing forefoot ahead of yourself) while landing like that. So for Gnoza he still has a pretty "slow" stride rate (even at HM pace on the flats)...like high 160s to low 170s. I do also, but I'm heel striking more (which I think is a actually better for some people if they are going to have a low cadence and over-stride). But focus on getting the stride rate or cadence up at at least 170s (if not closer to 180)....especially at Marathon race pace or faster on flat roads/tracks. Shorten the stride and then other things tend to take care of themsevles. Also if you aren't getting injured I wouldn't worry about it too much. Knowing Stephen personally he has had some ankle issues and other muscular pains so that is one of the reasons I'm so critical of his form.
@Landauian 29 күн бұрын
@@Vo2maxProductions thanks Sage! Will check out the stride and cadence videos.
@KenyanRunning Ай бұрын
Nice vid Sage. How do I get to this road in Rollinsville?
@Vo2maxProductions Ай бұрын
it's about 40-min from Boulder (above Boulder)....off the Peak to Peak hwy. Just be mindful of locals and don't park where it says you can't! (Also watch out for Moose!!)
@KenyanRunning Ай бұрын
@@Vo2maxProductions Thank you! This would be a good change up from Magnolia.
@runuphill Ай бұрын
@@Vo2maxProductions -- The correct plural spelling is "Meese." 😜
@BR-lx7py Ай бұрын
Great video! @7:08 what is the name for the "wiggle" you see in Allie's soles? Looks like her heel is going to the outside and then bouncing back while her shoes are vertical.
@Vo2maxProductions Ай бұрын
@@johnmatelski6413 I wouldn't say that is "pronation"...it's happening in another plane and more from the force of push-off on a supination "push" I believe. It looks more to me like an internal rotation (relative to the body midline) of the ankle/foot when the foot is in the air...which is likely caused by an external rotation of the femur on hip extension. Usually any "foot wiggle patterns" like a "splay" or foot movement on the back-kick is coming from the resulting push off motion as well as the hips/glutes....which changes as the hip (femur) goes from extension back into flexion. When I run faster I actually kind of do the same thing). It's certainly not a bad thing, and it's highly individual based on anatomy. Spencer and Charlie definetely don't do it though (and I've analyzed Spencer's form at 4:00/mile pace)
@johnmatelski6413 Ай бұрын
@@Vo2maxProductions Yes, I misinterpreted what the OP was referring to, my mistake!
@ricodelavega4511 Ай бұрын
very helpful, hope killian doesnt blow his top over allie wearing brooks.
@Vo2maxProductions Ай бұрын
I'd imagine since Nnormal is more a trail shoe brand/mountain running brand that wearing different shoes on the road (as well as track spikes etc) is seen differently maybe?
@_Tp___ Ай бұрын
Allie literally publicly trains in vaporflys...
@nathankempf1990 Ай бұрын
She has already explained that Nnormal has no issues with her using other brands for road/track shoes
@peterh.1521 Ай бұрын
4 great runners, but Charlie has to be most fit, I mean, if you set a 50 mile IAU world record time of 4:48:21 (2023), beating the previous record of 4:50:08, set by Jim Walmsley, then you has to be in excellent shape. Greetings from Sweden🇸🇪
@Vo2maxProductions Ай бұрын
He's a 2:16 marathoner.....Jim has run like 2:14-2:15 I think? But yeah, both great times although I'd say Charlie had better conditions and a faster course perhaps (I was pacing on the course when Jim ran 4:50). I heard Charlie was going for a fast 100km race later this year or something so we'll see how that goes
@molochz Ай бұрын
I got a Coros Pace 3 last week and was surprised my cadence was 188 spm average when I ran a PB at Parkrun.
@Vo2maxProductions Ай бұрын
That's really good! When racing an all out 5km I'm sure my cadence (as well as Spencer's and Allie's) would be higher. Cadence generally goes up at higher speeds (i.e. for us going from 7-min miles to sub 5-min miles)
@molochz Ай бұрын
@@Vo2maxProductions Yeah for sure. It's much lower on easy runs.
@paxundpeace9970 Ай бұрын
Allie too HR 143
@Vo2maxProductions Ай бұрын
she's in great fitness!
@chess598 Ай бұрын
5:30 Tarps off
@andywegman1714 Ай бұрын
Biggest takeaway here for us non-Olympic runners is that even Olympic runners take a break during a long run 😉
@Vo2maxProductions Ай бұрын
truth be told:....we didn't need a break! But yeah, the more serious runners (several pros) I've run with don't "jog in place at stoplights" or worry too much about the "run time vs total time" on a Zone 2 effort. I even messed up my watch and stopped it a mile early at mile 14 and didn't bother to try to correct it.
@oregonwoodelf Ай бұрын
That was cool to see the slomo comparisons. And thanks for pointing out the forefoot strike thing. I tend to focus on it a bit much at times, when I'm already doing way fine with a fairly "flat", non heel strike as it is. I think the anti heel strike has been burned in my brain pretty hard over the years since discovering it😳🧝🌱
@Vo2maxProductions Ай бұрын
to be fair a lot of world class runners like Kipchoge land with a pretty aggressive "fore foot " strike. However I'd focus more on cadence and landing underneath the hip and not over-striding. I also have been coaching and running with Stephen a bit and know his cadence is a little low (mine is too!).
@davidh2299 Ай бұрын
what the heck how did you get together with allie
@Vo2maxProductions Ай бұрын
the "sponsored pro athlete distance runner youtube /content creator community" is a pretty small and niche group? Anyway, honored to be able to finally meet up with her!
@paxtonebright2951 Ай бұрын
Sage realizing his form is the worst mid run and Allie has the best.
@Vo2maxProductions Ай бұрын
I actually knew this going into the run before we even started! (My form is quite unqiue and not "text book")....however I will say in 25 years of running and many 100-mile weeks I must be doing something right because I haven't really had any big over-use injuries or stress fractures. I do know my Running Economy is quite good relative to my Vo2max. Not sure about the others although would guess Allie and Spence at least have a much. much higher relative Vo2max . "Running Economy" ,however, takes form and mechanics into account
@paxtonebright2951 Ай бұрын
Hey if you don't get injured and your times are good then it's not a big deal. Also I'm curious if your VO2 max has improved since last measurement.
@shawnat8799 23 күн бұрын
Allie mf O!!
@paxundpeace9970 Ай бұрын
5:00 Minute Pause Check out the Heart Rate Spencer 165 bpm .... One sixty five Sage 133 bpm..... Over 30 beats per Minute apart
@jalexb503 Ай бұрын
People have different max heart rates and well-age plays a role in what heart rate you should zone to
@user-ze9uy5iq5o Ай бұрын
@paxundpeace9970 Well Sage is a world class ultra runner who took 7th at UTMB in 2023 after suffering a pulmonary embolism. Isn’t the other guy a KZfaq influencer?
@user-ze9uy5iq5o Ай бұрын
@jalexb503 Sage is over a decade older than the other guy. Also a world apart in running class. Sleep, caffeine, traffic and a myriad of other factors will play into HR. HR zone training is highly marketed and inaccurately measured. People like Sage who use it to train have already figured out the dozens of key components that need to come before HR training. Worrying about a KZfaq runner being misrepresented in the comment section isn’t one.
@Vo2maxProductions Ай бұрын
@@user-ze9uy5iq5o For the record I've never been 7th at UTMB (not even close!) ....so I'm not sure where you came up with that (but thanks!)? But also for the record (for all I know) Spencer might have a max HR well over 200 and my max is probably only in the low to mid 170s right now. I am like a decade older than him and Allie as well and HR generally drops with age. As a Miler and 800m runner a 15-mile long run is quite long for him. Sure he's in like 15-min 5km shape now (at sea level) and so is Allie probably, but I'd say he was for sure working a bit harder than all of us on this run. Long stuff is not his forte and I'm not sure how much mileage he's been doing recently. I'm also highly altitude trained since I've been living at 7500' and regularly run at 9000' +....he hasn't been as used to the altitude for sure.
@PoetWithPace Ай бұрын
Is it just me, or has Sage’s voice in the intro been speeded up? 🤔
@Vo2maxProductions Ай бұрын
that's real time!
@Mo-zv5yc 26 күн бұрын
Over 7 min per mile slow run 😅😅 my record 8min/mi is crying
@JaySizz Ай бұрын
I feel like your silence on Spring, a product you have been one of the largest promotors of for years, indicates one thing... you are suing the s*** out of them. As you should.
@thelosersgame 25 күн бұрын
TrackID please :D
@blastedpotato Ай бұрын
Charlie is a beast. Shoulda talked about him more!
@Vo2maxProductions Ай бұрын
Spencer did an exclusive video with him i believe....see @TheAthleteSpecial
@capote481 Ай бұрын
Yeah. Bit of a mic drop when he took his shirt off
@paxundpeace9970 Ай бұрын
Don't try to drop sage on a long run he does live up in the Mountains in Boulder. No chance he is the GOAT.
@Vo2maxProductions Ай бұрын
ha ha I'm not sure about "GOAT"...but I do love the mountains and am used to high altitude!
@gregoryluna535 Ай бұрын
Can somebody please get Spencer some Body Glide. No more nip chafe.
@Vo2maxProductions Ай бұрын
I'm sponsored by "Squirrels Nut Butter"....should've given him a stick! 🤣
@thuggoe Ай бұрын
Seems like you are swaying side to side compared to them
@Vo2maxProductions Ай бұрын
yeah a bit more. I've always "swayed" quite a bit. I know from x-rays and MRIs that I have "abnormally deep" hip sockets. My pelvis is likely a lot wider than someone like Spencer or Charlie as well. It also might be related to my tight back muscles and lack of mobility in my shoulders/arm swing. But also hip flexor tightness and glute imbalances....It may have also gotten worse with age and ultra-mountain training 🤣
@akapa8685 28 күн бұрын
Stop simping
@lowzyyy Ай бұрын
Allie has really low kick. I saw even on her fast intervals she still kick low.
@Vo2maxProductions Ай бұрын
well whatever she does it's efficient! And she must be able to jump well to clear those steeple barriers!
@Vivungisport 24 күн бұрын
Women (pro) have less mass in lower legs i.e calves, foot, shoe size. So I assume that the increased leverage aren't affecting their gait cycle as much 🤔
@lowzyyy 24 күн бұрын
@@Vo2maxProductions Idk. Low kick should mean low elastic recoil, which mean inefficient running form.
@Thinkcorp Ай бұрын
dude i love watching your videos but stop throwing shade at novice youtube runners. its cringey. novices are bringing in the hobby runners into the space and you're at the other spectrum of the content. theres room for everyone man.
@Vo2maxProductions Ай бұрын
I'm not sure what "shade" you are talking about?!
@seasensky Ай бұрын
Vo2maxProductions
Рет қаралды 9 М.
Vo2maxProductions
Рет қаралды 49 М.
Fredrik Zillén - Running Technique Specialist
Рет қаралды 24 М.
ИНСТАБЛОГ
Рет қаралды 1,2 МЛН