Holy crap... I tried this today. (I have always struggled with being quad-dominant and glute-weak.) I instantly jumped 20 steps in cadence! Thinking I couldn't hold it for a full 10 miles, I experimented and found I could, thus reducing my avg pace over 10 miles from my expected 14 min/mi to about 12 min/mi. I'm blown away by the experiment and wanted to share. Granted not everybody has an anterior pelvic tilt/posterior chain weakness... but something to consider it you do! :) Specifically, I tried the 'leading with your hips' suggestion imagining the rubber band pulling my hips forward, seen during the drill at 8:35 in this video.

"We are in the game of subtlety here." This is the perfect phrase for so many of the nuances of running form! Thank you for the great video.

So simple and effective. I used this quick exercise before and after a 2 mile run and I can already feel a huge difference. I ran slightly quicker than normal but using the same amount of energy output. I’ve probably been working against myself by not utilizing my hips, can’t wait to keep practicing this and improving my form. Thanks coach!

Lmao the guy in the background realizing he's in the shot. But even worse, he took a vertical photo...

Very helpful! I realized recently that I had been running all along with my lower back arched. I just came back from a run using your tips and not only did it feel much better, I was also faster!

Thumbs up for that doggo.

Lol Nora was like oh crap human down human down!!

Great video! Deep belly breathing when I'm running is what I always use to reset my hips and re-engage my core. The visualization of running and pushing my hips forward is something I've also found really useful.

been running for a few years now---hoping to get into ultra distances. i'm really glad i stumbled upon this channel

Very helpful - I practiced this on a long run last weekend, and noticed a huge improvement in both how I felt during the run and my recovery the following day..(not an aching lower back the next morning). Thanks!

This is the first time I’m getting hip pain and my hips were SOOO tipped forward !! Thank you ☺️

Thank you so much for this video. I've been experiencing lower back tightness and pain since I started running again. I had been trying to push through the pain. I was hurting so bad the last time I almost had to crawl home. I tried motion control shoes and a bunch of other tactics and nothing worked. I found this video on my off day and did two reps plus some more core exercises. Then I did the exercises again before my run. While on my run I visualized a fisherman at the finish line. The fisherman had his fishing line hooked into my bellybutton and was pulling me towards the finish. The visualization help me maintain a more neutral pelvic tilt the entire time. I finished the run entirely pain free. That was only after 3 sessions of the recommended experience! My mind is blown 🤯.

Thank you very much . I loved the example where she was running in place and showing the difference.

That’s the best explanation on the hip position I have ever heard! I was always confused on this topic but your explanation is spot on. Great work!

Brilliant. All this time I’ve been running wrong. Back pain. I hope this helps because I can feel the difference practicing along with the video!

Started going longer distances and lower back was in pain. I found The lower back stretch and trying to keep the hips forward while running extremely useful. No more back pain. Thanks!

Nora to the rescue!!! Good job Nora!

Excellent video!! A real testament to the ‘mind-body’ connection -especially for runners when we get fatigued during a longer run or race. It becomes a quick mental-physical ‘re-set’ motion that makes a big difference in how you feel and how you move!

The guy at 1:15😂😂

I have been working on this and my lower back pain (that I've gone to a chiropractor for 6 months to no avail) has magically disappeared. It works! (It has also made me run faster....guess that is important too, but the back pain relief is amazing)

Really interesting as my wife said I usually run upright but at one aid station on an ultra i was hunched forward. Will use your video to improve 😎👍 Thank you

best advice of the year yeah, will see if that can reduce the lower back soreness when running.

I’ve seen afew videos of posture and knew mine was off but wasn’t sure how to correct it till this video. Very handy going to go out today to try out these tips!

Couldn’t have come at a better time. Awesome video. Keep up the great content.

such golden information to be able to run in peace injury free 🙏🏻🙏🏻

I first had shins splints. But then developed hip pain, thus, here I am watching. Gonna try this in my next run. I hope it gets better.

awesome such good info!

Thank you so much for the tips and info. Your video helped me out a lot. I thought I would have to stop running. I had no idea why running was causing me such severe lower back pain. I'm using your tips now and I can already see a difference. Thanks again!

Thanks! Great video

Very nice advice

Excellent vid. Thank you 😊

Very helpful!!! Thanks guys.

I'm gonna try this first thing in the morning! I have problems with posture (double scoliosis and flobby feet), so that combined with my tight hips is affecting the efficiency of my jog A LOT. Thanks!

Good tips. Thanks.

Thanks for your vid, btw your dog is so lovely

I need this more than ever...

I haven’t ran yet, but I know I have this problem severely. Thank you so much in advance.

I love that dog! Also very good explanation thank you very much.

Underrated video… A++

I noticed that my lower back just started hurting; I am in my third week of 5k to 10 k training. Does not feel good but I have noticed that 3/4 way to finishing, I start to get tired and sloppy in the way I carry myself, slouching over for example. This video has confirmed what i have been trying to do which is standing up straight. I will try the exercise of encouraging my core to be stronger with the breaths. Thanks!

Best video for any runner, mandatory rule Forsure 💪🏽💪🏽

Thank You!

Always having total meltdown watching Elizabeth 🤪. Ahhh, brains & beauty. Dang, such a perfect combination in one person 👏. Btw, awesome upload! As always ;) Thanks so much!!

Beautiful puppy. So well behaved

Omg... I had a major back blockage not far from the hips after running last week... And now I get why... My technique was so off! Thank you very much for the advise

Oooo! The Exploratorium!

Her face cracked me up when he said tilting the pelvis spills the water

this April attempting OKC Memorial (finished 5 X before) but this time minus a lung. Your core exercises are great help since I'm trying to become as efficient as possible; more miles per ml of O2.Thanks for all these videos helping with stamina something Ive lost along the way.

Needed this one

Go Coach Elizabeth

this and adding some strenght training I think will help solve my hip - IT band problem.

I never experience any back pain but will try this to up my cadence and improve form.

Should really do a video on the best cameo appearances in the background (tourist taking photos in this one). 😂

Thanks!

hahaha the guy taking a picture right in the background a few feet behind them. hilarious

love that doggo in a background

Nora is great!

Great video and advice. Most people you see, run without glute activation and this may be the primary culprit!

Did you add the drill noise when you said drill? Or was it coincidence? I can't sleep now..

Very cool. I learned something. Cool dog, and Elizabeth too! ;-)

Great Video, you MUST checkout their APP

I love the dog,he/she might want to participate the exercise.😘😘😁

Great

Thanks for the video! Great stuff. What kind of dog is Nora? My pup has similar features, but I'm unsure of what breed she is.

Runners need to do Pilates to strengthen hips and glutes.

Nora was the best part for me. All the time I had my eyes 👀 on him.

“I’m gonna take Elizabeth down onto the ground...” Me: “show off.” But seriously, great tips here! I’ve always been a heel striker/toe slapper and focusing on this and the jump-rope style foot strike has really helped me out!

No mention of thorax position? In standing posture, I'm thinking hips were too far forward and not balanced over ankles? Lead with hips is a great cue as long as thorax is in the right place, not chasing - just some thoughts.

LOVED THE VIDEO! I'm training for my first ultra marathon (52K) and I have been consistently running for the past year and a half. As my longer runs have increased I have been having a ton of hip flexor/psoas issues. I feel like my stamina is great, but my hips are killing me (did 17 miles 2 days ago), I started doing some strengthening exercises, but I'm wondering if it may have something to do with my form. Help, please!

nice vid, cute dog.

I just finished my run, got back into it yesterday could never stay consistent because it feels like my bone pushes into my hips/pelvis or whatever when running. When changing my toe angle I feel even more pain so there's something going on I hope this helps.

Ok, I'll try this, got pretty bad hamstring pain, started off on the right side now also on the left and nobody seemed to be able to help😩 I'll let you know, if it helped me.

Great Vid! I'm a pilates fan and would you consider it the same as this movement?

Does anyone know how form and posture from other disciplines play into running form or healthy mobility in general? Specifically I'd like to know how classically trained ballet dancers vs surfers vs swimmers would compare in a side by side analysis of things like core glutes hips posture. Maybe using a toddler as a control lol, their posture is perfect and unspoilt.

What a good dog!

Coach Nate, I'd like for you to come and work with me to solve all my running problems :)

Love ur vids … and nora also ;) cheers

"I'm gonna take Elisabeth down on the ground" well that came of nowhere

Elizabeth sounded thrilled about the life insurance.

Thank you for this! Do you have any pointers for People with knock knees?

And its a jump to left.....lest do the time warp....pelvic thrust ;-)

No! When the glutes were squeezed the lady pushed her hips forward, the hips have to be in neutral then squeeze, the only way is to brace lower abs. You need to establish neutral spine. When lying down in the 100 position - Pilates - no pressing into ground there has to be a slight gap to reflect lordotic curve.

Nice breakdown! But dude how on earth did u ever train ur dog to be so well behaved?? Super impressive! And looks like the White House in the background, beautiful setting.

Should i tight my glutes as i running and my core during my jogging or even running?

I think the breath is not done properly to secure the exercice, because it does not respect the fact that the exercice should be done with the focuse of the pressure of the back on the ground. The adapted way of breathing with the focus of the maintain of the back is the pilate one : on inspiration, the belly has to stay hollowed and only the chest is moving !

Just tried this and when I pull my bottom in it feels like i run more on the balls of my feet rather than running on my heels with my bum pushed back, is that correct?

Thank you for this video. I have to check my running form again to see if I can improve it. lately, I've been running and feeling like my body is heavier than it should be even though I'm a little underweight according to weight-height ratio.

I have anterior pelvic tilt and i run 3-4km every day . Should i further run or not ????please help sir

10:37 *high-five Nora!

All you wanna know is how to swipe the phone.... this wont age well lmao

Do you think this could help with ITB syndrome? Any suggestions from anybody for ITB pain?

Lindo perrito. Ahh y buen video 😅

Love Nora. Which other videos is she in?

She's rocking her arms.

I am just starting to run seriously at 52...in good shape but I suffer from a sway lower back( pelvic tilt)., Kyphosis (hunched back) and to top things off scoliosis...my questions is regarding the scoliosis which tends to throw you off balance (on treadmill) to whichever side you have scoliosis..is there a way I can correct this with arm swing changes or anything else as my spine ....it is what it is. Cheers

I have a posterior pelvic tilt from holding my youngins and sitting at a desk job. Everytime i ramp up the mileage I get injured. Flat feet dont help

What was the dog staring at for the longest time.

see I understand this but then when people say lean forward I feel you're no longer leading with you hips because not you leaning .

My husband noticed today that I flick my heals out when I run. Through a brief internet search it seems that this is a hip problem. Would this help bring my heals in? I’m also trying to use this to help convince my husband that I need to join the training club. *fingers crossed*

could this cause knee pain? I