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Proper Running Form Technique Analysis! Ft. Pro Allie Ostrander
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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 2 ай бұрын
Allie is going to crush it at trials in two weeks.
@Vo2maxProductions 2 ай бұрын
she's been crushing it!
@Wings_nut 2 ай бұрын
@@Vo2maxProductions Cheers, Coach
@4Dangert 2 ай бұрын
We're all rooting for Allie O ❤
@Fabdanc 2 ай бұрын
Clicked so fast because this is a great collab! Been loving Allie's channel.
@Vo2maxProductions 2 ай бұрын
for sure! She just uploaded a great new video too...check it out! @allie_ostrander
@Fabdanc 2 ай бұрын
Also... lol... not a pectoral mass comparison.
@Lion_McLionhead 2 ай бұрын
Athlete special finally made it to the top of runtube
@chinter 2 ай бұрын
Not the first Athlete Special collab, right?
@musclelessfitness2045 2 ай бұрын
Great collab. Wishing everybody a great summer, injury free.
@TheFODRunner 2 ай бұрын
Great collab, well done sage, we appreciate this!
@Vo2maxProductions 2 ай бұрын
🙌
@latebloomerabroad 2 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.
@RT-dk7yv 2 ай бұрын
Here for Allie and Spence
@SamLeHardy 2 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 2 ай бұрын
Wow, 3 of my favorite KZfaqrs in one video! And another one filming! I love it!
@Vo2maxProductions 2 ай бұрын
thanks!
@murraylynn7631 2 ай бұрын
Cool.... great running shots with amazing scenery. Love the mountains in the spring.
@Far-cw2xy 2 ай бұрын
This was very interesting, especially with the variation of running disciplines.
@sarahhagen2051 2 ай бұрын
Allie is my favorite ❤
@morgan00125 2 ай бұрын
This was an awesome vid, thanks Sage
@RushAustin 2 ай бұрын
Great stuff, Sage. What a cool concept and the execution was excellent.
@macau.friend 2 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…
@nadineveitch5837 2 ай бұрын
Yay cool to see you with Allie and Spence!
@matttaran8546 2 ай бұрын
Great work as always Sage!!! Loved seeing you work with Allie and Spencer!
@UthoughtUwzRedneck 2 ай бұрын
Great video! Thank you
@heistube9556 2 ай бұрын
Good luck to Allie in the trials!
@GotDamBoi 2 ай бұрын
serious runner is da goat
@Winnietaco 2 ай бұрын
Love all of them but I must say Serious Runner is the best! Go Allie
@jay-rzei9630 2 ай бұрын
nice collabs 🎉 im a big fan of allie ❤
@alexmacleod9727 2 ай бұрын
great video, have to say Charlie looks to be at a whole different level.....
@rasher331 Ай бұрын
Nice to see Allie getting the recognition she deserves
@Dora-bmrwarrior 2 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.
@johnny_fiv3 2 ай бұрын
Cool to see some the og of yt runners
@tri0xin 2 ай бұрын
Nice! I'll be at the trials tomorrow and Thursday.. so I should be able to see her fly !
@juliemchugh6175 2 ай бұрын
Love Allie and Spence - great video!
@tf-ok 2 ай бұрын
Allie is a beast
@runeboas6421 2 ай бұрын
omg, it's Allie! :O
@floracook4803 2 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 Ай 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!
@kylestephens9593 2 ай бұрын
I thought Gnoza was shooting on a bike. He kept pace with you guys! He IS a serious runner!
@BrandNewPaperboy 2 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 2 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 2 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 🙂
@davidhoover9269 Ай бұрын
The foot strike should change with pace. I would love to see an analysis of this and stride length at different speeds.
@CL-tv7pz 2 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 2 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)
@candace.coffman 2 ай бұрын
Loved this!
@iwantaseperateytaccount3305 2 ай бұрын
Brooooo what a collab!
@trainwellracewell 2 ай бұрын
Charlie is the king of prehab and prerun warmup
@Vo2maxProductions 2 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 2 ай бұрын
I predict a bunch of new videos over at Serious Runner in the near future 😂
@Vo2maxProductions 2 ай бұрын
he's got some new stuff cookinng!
@thuggoe 2 ай бұрын
Nice filming
@Vo2maxProductions 2 ай бұрын
thank @theseriousrunner for that!
@oregonwoodelf 2 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 2 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!).
@kylestephens9593 2 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 2 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 2 ай бұрын
@@Vo2maxProductions thank you
@internalmedicine9982 Ай бұрын
24 k at 4 minute 30 is crazy
@MNP208 2 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 2 ай бұрын
it's efficient and obviously working well for her!
@jasperherr8694 2 ай 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.
@ricodelavega4511 2 ай бұрын
very helpful, hope killian doesnt blow his top over allie wearing brooks.
@Vo2maxProductions 2 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___ 2 ай бұрын
Allie literally publicly trains in vaporflys...
@nathankempf1990 2 ай бұрын
She has already explained that Nnormal has no issues with her using other brands for road/track shoes
@rumblerumble2276 2 ай бұрын
Is Allie wearing Goodr sunglasses? Love mine.
@Kanti12311 2 ай бұрын
Ooo what’s the rubber band for?
@mkdesu 2 ай бұрын
oh boy
@peterh.1521 2 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 2 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
@SantaCruzRunner 2 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 2 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 2 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!
@paxundpeace9970 2 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 2 ай бұрын
People have different max heart rates and well-age plays a role in what heart rate you should zone to
@user-ze9uy5iq5o 2 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 2 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 2 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.
@KenyanRunning 2 ай бұрын
Nice vid Sage. How do I get to this road in Rollinsville?
@Vo2maxProductions 2 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 2 ай бұрын
@@Vo2maxProductions Thank you! This would be a good change up from Magnolia.
@runuphill 2 ай бұрын
@@Vo2maxProductions -- The correct plural spelling is "Meese." 😜
@Landauian 2 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 2 ай 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 2 ай бұрын
@@Vo2maxProductions thanks Sage! Will check out the stride and cadence videos.
@paxundpeace9970 2 ай бұрын
Allie too HR 143
@Vo2maxProductions 2 ай бұрын
she's in great fitness!
@RunNowBeNow 2 ай бұрын
❤
@chess598 2 ай бұрын
5:30 Tarps off
@BR-lx7py 2 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 2 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 2 ай бұрын
@@Vo2maxProductions Yes, I misinterpreted what the OP was referring to, my mistake!
@blastedpotato 2 ай бұрын
Charlie is a beast. Shoulda talked about him more!
@Vo2maxProductions 2 ай бұрын
Spencer did an exclusive video with him i believe....see @TheAthleteSpecial
@capote481 2 ай бұрын
Yeah. Bit of a mic drop when he took his shirt off
@andywegman1714 2 ай бұрын
Biggest takeaway here for us non-Olympic runners is that even Olympic runners take a break during a long run 😉
@Vo2maxProductions 2 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.
@davidh2299 2 ай бұрын
what the heck how did you get together with allie
@Vo2maxProductions 2 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!
@PoetWithPace 2 ай бұрын
Is it just me, or has Sage’s voice in the intro been speeded up? 🤔
@Vo2maxProductions 2 ай бұрын
that's real time!
@thelosersgame 2 ай бұрын
TrackID please :D
@shawnat8799 2 ай бұрын
Allie mf O!!
@paxtonebright2951 2 ай бұрын
Sage realizing his form is the worst mid run and Allie has the best.
@Vo2maxProductions 2 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 2 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.
@paxundpeace9970 2 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 2 ай бұрын
ha ha I'm not sure about "GOAT"...but I do love the mountains and am used to high altitude!
@Mo-zv5yc 2 ай бұрын
Over 7 min per mile slow run 😅😅 my record 8min/mi is crying
@ShubhamMishra-zd1wi Ай бұрын
Please give shoes
@JaySizz 2 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.
@gregoryluna535 2 ай бұрын
Can somebody please get Spencer some Body Glide. No more nip chafe.
@Vo2maxProductions 2 ай бұрын
I'm sponsored by "Squirrels Nut Butter"....should've given him a stick! 🤣
@akapa8685 2 ай бұрын
Stop simping
@thuggoe 2 ай бұрын
Seems like you are swaying side to side compared to them
@Vo2maxProductions 2 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 🤣
@lowzyyy 2 ай бұрын
Allie has really low kick. I saw even on her fast intervals she still kick low.
@Vo2maxProductions 2 ай бұрын
well whatever she does it's efficient! And she must be able to jump well to clear those steeple barriers!
@Vivungisport 2 ай 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 2 ай бұрын
@@Vo2maxProductions Idk. Low kick should mean low elastic recoil, which mean inefficient running form.
@Thinkcorp 2 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 2 ай бұрын
I'm not sure what "shade" you are talking about?!
@seasensky 2 ай бұрын
4:00/Mile (2:29/km) RUNNING FORM ANALYSIS FT. THE ATHLETE SPECIAL : Proper Technique Tips for Speed!
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