Ideal running form for a distance runner

Ok that's actually a good description.

Some people just have it and others don't. It really just takes experience and having the ability to relax

Fast people have good form.

Trust your mama..

Fostet b wrote:

Ok so I had hs a track meet today and I was with my parents. My mom kept analyzing different running forms. I asked her what the ideal form is and she said... be relaxed. Drop them a bit. Keep your elbows tucked in but have quick arms, utilize them.. And legs... pick up your knees, (she said the higher you pick up your knees the faster you'll go? Or something like that) your stride should mimic a push and a pull. Push of with your back leg and pull with your front leg.

Does anyone have any advice on form?

And any example of runners with good form?

Bernard Lagat.

As far as specifics. Low but loose arms. Early heel to butt action which "loads" the forward extension. Foot strike just slightly in front of waist. Pelvis tilted forward with a very, very slight forward lean.

First I'll credit some of this response to the great Vince Anderson, whom I had the pleasure to learn from about the biomechanics of track athletes.

Sprinters and distance runners should have nearly the same motions. The aggressiveness of the knees and arms is lessened, but the general concept stays the same. Knees together when the foot hits the ground. Hands in your pockets. Quick recovery. Etc.

Don't think about picking your knees up. Stand in place and drive your knees. Do you move forward? Maybe a bit. Reverse the thinking in a way. DRIVE your foot into the ground. The force you generate from the downward motion is what moves you. The knee driving upwards is a reactionary motion to the force put into the ground. Upright posture, keep your chin level, shoulders down.

All distance runners I've coached have a "tell" so to say, when they're clearly beginning to tighten up. Some do a weird deal with their hands, some tilt their head to the side, some raise their shoulders, etc. Watch Usain Bolt or Carl Lewis run. HUGE range of motion (big shapes) and at the same time, relaxed. There is much to be learned from other event areas in the distance events.

Lastly, your glutes are key. Most distance runners don't ever work on them. Getting your feet back down to the ground is essential. Speeding that motion up requires strong posterior chain development. Hope this helps,

listen to this guy

just watch videos of the best

brexx wrote:

just watch videos of the best

i have been looking into videos on youtube. I've been watching Bekele running. I'm not sure who else to watch

Kipchoge doesn't run with his hands low and loose.

Fostet B wrote:

brexx wrote:

just watch videos of the best

i have been looking into videos on youtube. I've been watching Bekele running. I'm not sure who else to watch

Kiprop in his prime (2015),

Kiprop. When I was watching one of the many 1500m videos pumps his arms a lot. Seems to rely on power

Watching the elites doesn't help much beyond trying to teach the very very basics. At the end of the day your form will be unique. All you can do is strengthen the right groups and improve your own form. Plus Bekele has a unique back kick that is not conducive with efficiency. I'm ready for the arguments against this but economy relies in frontside mechanics.

Of the Ethiopian greats, I'd say Geb had better form although obviously Bekele's ain't bad.

Few people are built like Kiprop. if you are going to model your form after an elite, try to pick someone with approximately the same body type.

Fostet b wrote:

Ok so I had hs a track meet today and I was with my parents. My mom kept analyzing different running forms. I asked her what the ideal form is and she said... be relaxed. Drop them a bit. Keep your elbows tucked in but have quick arms, utilize them.. And legs... pick up your knees, (she said the higher you pick up your knees the faster you'll go? Or something like that) your stride should mimic a push and a pull. Push of with your back leg and pull with your front leg.

Does anyone have any advice on form?

And any example of runners with good form?

Bernard Lagat for sure

Just read this sportnomad.net/article/proper-running-form