At the url below is some video of me running at a variety of paces. I'd love to hear some constructive feedback on my run form - what do I do well, what should I improve, etc.
For reference, I've been running about a year and have PB's of 16:42 for 5k and 34:48 for 10k.
Thanks for any help.
PS - apologies for the poor video quality and lighting
It would be better without that man breathing and grunting in the background.
Is that Manchester?
I would say to work on a fuller range of motion for your legs. You can get a longer stride if you heel comes up to your ass. Check out Bekel's 10K world record on youtube. You will see what I am talking about. Your arms look good, but could have a fuller range as well and relax your shoulders a bit.
way to bait JHuffman
It's hard to find good help these days.
Not Manchester, it's Stockton-on-Tees in the Northeast.
I had no volume, but I everything looked good still you sprinted(strided out). Looks like a litte weakness descrepancy in your left hip. Like there was a bit of a hitch. When you were running normally you looked pretty good and relaxed.
Maybe some Lydiard esc hill bounding and high knees work could help your speed abit.
Seems to me you need more range of motion in your hips. It seems your knees do all the work and your hips don't move much at all.
You crazy Brits and your silly streets.
You have a marathon shuffle. Work on lengthening your stride.
Take off the gloves and wear some sleeves.
Get "grunty" out from behind the camera.
:::UGGHH Yep!:::
My lack of hip movement seems to have come up a few times. What exactly do you mean by that? Is it a lack of hip flexion (i.e. I'm not bringing my knees up high enough as I stride forward), or a lack of hip extension (i.e. I don't follow through enough and "kick my ass")?
How do I work on it?
Thanks to everyone for their comments so far.
As has been mentioned hill drills, a la Lydiard will give you more leg strength and should improve both turn-over and stride length. Lydiard said to try to drop your hands so they "brush" the sides of your shorts. The cadence of your arm swing and stride length work together. If you take a longer-lower armswing, it should equate to a longer stride. You only get faster by either taking faster strides or longer strides. So this can help with the longer strides. Do that when you are running relaxed. When you work all the bad habits come back, it will take time to develop the strength to pull it off all the time. That will take time to develop.
Glenn
You can drastically improve your PB's if you stop doing 180 turns every 50 meters.
I think yer form is kinda faggy.
Work on planting more towards your midfoot and less on your heel.
everything about your form seems like it is tight. you need to relax your arms and lift your knees higher. that should help stride length. improving stride length will help your times a lot more than trying to improve turnover.
Fixer of form wrote:
You can drastically improve your PB's if you stop doing 180 turns every 50 meters.
OMG!!!! My neighbors just looked over here as I was busting up after clicking on the link! Good old Falteisik.
how many times are you going to run back and forth?
Lift your knees higher, try and go more into ur midfoot and open your stride
You seem to sit a bit when you’re running (meaning your hips aren't parallel with your knees/feet). You want your hips like they would be "at the moment of deepest penetration."
Improve this and you automatically strike more midfoot, gain power and increase efficiency.
not to hijack the thread but did anyone else see the Lance Armstrong+Matthew Mconaghey video that youtube brings up after this one's over? Hilarious.
It's really hard to analyze form without being able to slow it down and look at it frame by frame. Our eyes play tricks on us and even people with a great eyes for mechanics miss things. That being said I noticed these things:
-Your heel banging. During all normal running you basically want to feel like you are hitting flat on the foot and that contact is taking place right underneath your knee. Your lower leg is extending out too much.
-It looks like you are too flat and sitting in a chair. Again w/out slow-mo it's hard to tell you why. It could be failure to extend the hips, it could be your leaning back, or you have your back arched. Sprinting only brings this out more. Also when you are sprinting your arms need some work. Got to let them drop a little and then let them come back up on the backswing
Don't try and lift your knees or any nonsense like that. That will only screw things up.
Try and load the video playing slow-mo or something and it'll be easier to help.