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RUNNING SPEED stems from 3️⃣ joint actions: 

1️⃣THE KNEE DRIVE (HIP FLEXION)
2️⃣THE PAWBACK (HIP EXTENSION)
3️⃣PUSHOFF (ANKLE-JOINT EXTENSION OR PLANTAR FLEXION)

In this video, the goat of road marathons, Kipchoge, drives his thigh forward, followed by a paw back. His form/technique is pretty much flawless, and it’s important to see it, visualize it, and understand why! He has a perfect thigh drive forward after push-off, elongating his stride, bringing his leg back down underneath his hips before pushing off and repeating the gait cycle. Arm swing head forward with that forward lean from the ankle to his shorter leg! 👌🏻

This is why it’s important to train each leg (and arm) separately to prevent injuries and correct asymmetries as best as possible.

Bringing the right leg down and back underneath Jeff’s hips (rather than in front) will eliminate overstriding, encourage a higher cadence, and reduce vertical oscillation. We may eventually send him to Prehab for a formal gait analysis once we've done a bit more work, but for now, we want to point this out so you can visualize what to look for during a self-check.

Pro Coaching Tip: Aim to land under your hips and quickly get your feet off the ground with a strong ankle-extension push-off. This leads to a stronger horizontal knee drive before pulling your leg back underneath your hips (or close), rather than striking in front of your body with a heel hit (overstriding).

Knowing your strengths and how your muscles work helps you build up weaker areas and correct your running technique!

Don’t forget to focus on one aspect of your running technique at a time! We’re only human and can’t do everything at once. 😉

👉🏻 How are you training to run better?

🚨 At RunWithAlli, we incorporate running technique training as part of our coaching methodology for runners looking to run farther and faster while keeping injuries at bay & keeping training FUN! At any pace, at any age.

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