Runners should NOT have a tension in the core muscles

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Fredrik Zillén - Running Technique Specialist

Жыл бұрын

Of course it is important for runners to have a strong core. But that does NOT mean you should tense your core muscles or otherwise try to keep your midsection still when you run. That's not how energy efficient running works.
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Fredrik Zillén 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 now produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much.
Paul, UK
Read more testimonials here: fredrikzillenonline.newzenler.com/testimonials
The course in English: fredrikzillenonline.newzenler.com
The course in Swedish: www.fredrikzillenonline.se

Пікірлер: 41

@kstoeb Жыл бұрын

Only discovered your channel recently, and immediately subscribed. It’s the real no-BS-advice. Great.

@sarahickmott 2 ай бұрын

Absolutely loving this content. 53 yr old runner here. Great to see most of the advice I've heard over the years being exploded 😊 ❤

@kssrider6766 Жыл бұрын

The added sound efx is killin' me! 😄

@voquocthang9389 11 ай бұрын

Thank you so much and I do love this content, Fredrik. I love the sound effect and demonstration of hip extension if we hold the core tightly. Amazing content, overall!

@ninabergstrom1828 Жыл бұрын

Riktigt bra förklarat.

@bui340 7 ай бұрын

Best content so far! Thanks!

@Surfsailwaves Жыл бұрын

A very entertaining and informative mix of analysis and humour.

@Emiljon Жыл бұрын

I love your delivery in these videos. It would be awesome to know what you think are the core trainable aspects of running technique. Stephen Seiler did a presentation recently on the trainable aspects of endurance physiology, and I thought it was helpful when considering what to focus on in my training plan. Would be cool to have something similar for running technique.

@kevindoherty01 Жыл бұрын

Love your videos👏👏

@SJG23 Жыл бұрын

Great content 👍🏼

@s.y4285 Жыл бұрын

Thank you so much man

@garyknight8616 Жыл бұрын

great advice. thank you.

@michaelbravo305 Жыл бұрын

Love it!

@Leonidas-eu9bb Жыл бұрын

you really understand the movement. Not many do. This core tension is really a common missunderstood cue. Running can be very easy and smooth if we do it right. But also very hard and uncomfortable if forced with the wrong intention.

@manueltan8962 Жыл бұрын

Love the Video ! Very helpful =) and you're funny, I agree.....do as you please !

@Atkinson501 5 ай бұрын

Loved everything you said, but that was triple Olympic Medalist Jonny Brownlee, not double Gold Olympic Medalist Alistair Brownlee. Just saying..

@stevedarunner5736 Жыл бұрын

Good job.

@71spud 11 ай бұрын

Love the content. You are the best. Those… are…. the~facts.

@courirlegerlightfeetrunnin2753 Жыл бұрын

The mechanism you are describing is called the "Spinal Engine" (cf. Serge Gracovetsky). I recommend you investigate further and experiment the link between "leg stifness" and core strength since apparently you have all the sophisticated equipment for that purpose and make a new video about it. That would be interesting.

@selda2528 6 ай бұрын

lets not forget fascia and tensegrity and the windlas mechanism that pumps the fluid whilst doing all that spinal engine thing... like the body wasnt designed to be stupid... also curiouse what he thinks about david weck

@robertsunjic8530 Ай бұрын

Just beautiful channel for anyone who really want to learn proper running technique and to unlearn all the ill- advices that are existing on internet, books about running etc, that are teaching people to run like robots.! Only, the core should maintain small fraction of the tension, just eneugh to provide stability and power transfer from pushoff to upper body.

@pentaxin 5 ай бұрын

Спасибо!

@aar021 Жыл бұрын

Older runner here. This breaks convention but makes sense completely. Unnaturally trying to create tension while running is just a recipe for injuries.

@jseales86 Жыл бұрын

Loving the content. I would love to know how much of this (all of your vids) applies to mountain ultras. Any difference when the distance is very far?

@SpringSnabbare 11 ай бұрын

I apologise for the late reply, but in principle the laws of physics and biomechanics also apply in the mountains. So everything I say is largely relevant to you as well. However, what distinguishes ultra from "normal" long distance running is that it becomes increasingly difficult to use the stretch shortening cycle the longer it gets. When you don't get much help from your body's "rubber bands", you may have to consider the cost of moving forward where vertical displacement of your centre of mass costs the most. Having a higher cadence can therefore be useful when the rubber bands start to get tired. Of course, it matters a lot who we are talking about and how long the distances are. A runner like Jim Walmsely has a very low cadence and that works well for him in 100-mile races. I've helped runners in the Swedish ultra-national team and they are extremely strong and have good flexibility, so the slightly higher cadence is not always as important. But there is a difference even for them between running 100 km (62 miles) and 200 miles.

@jonb9194 Жыл бұрын

It's very possible to have a very relaxed abdomen while running if the forces on the torso are balanced between the shoulders and hips. It seems that the legs are much stronger than the arms, but the shoulders are wider than the hips, making it very possible!

@matthiross Жыл бұрын

Very well explained. And how does this relate to core strength? Do we still need to strengthen our cores to run faster?

@thomash.larsen6932 Жыл бұрын

0:37

@sarahickmott 2 ай бұрын

I think i need someone to film me running as i feel like I'm not too bad but probably in reality I'll be bent double in the middle, running folded over 😂

@RenbenGodfreyMusic Жыл бұрын

haha your videos are so funny and interesting

@jefejeffwell1113 Жыл бұрын

People think you suck in your belly and flex your abs to create tension/stability, but in reality, that destabilizes your back. Correct tension is built through breathing into your belly against the pressure of your abs. It’s the same as in a squat.

@oftenwrongphong Жыл бұрын

I find the best way to prevent sucking in your belly and flexing your abs is to run with a shirt on.

@selda2528 6 ай бұрын

swawi breathing and many other things are blowing up, but diaphramatical breathing is one of those concepts, that gets hard to ignore

@bui340 Жыл бұрын

I believe if you slightly tuck your chin in, the tension in the core doesn't restrict the lateral mobility of the spine.

@pja123pja Жыл бұрын

But that only works if you keep your eyes up and your tongue slightly curled within your mouth.

@selda2528 6 ай бұрын

diaphramatic breathing and how it helps to create pressure within the body to create the enviroment for it to take place