this vid was absolutely mental bruv. cant wait for the next one

@arodrunning

5 ай бұрын

Thanks for watching and appreciate the support 🙏

Mid foot strikers for the win😁

@arodrunning

5 ай бұрын

He knowssss 🥇

Great video! Keep em coming

@arodrunning

5 ай бұрын

Thanks man appreciate the continued support 🙏🙏

Transitioning from heel to midfoot striking and getting up my cadence from 150s to 170s has made a huuuge difference in my running! I used to struggle with shin splints for years and was probably at the verge of a stress fracture, but changing my form healed that completely. (But now I’m struggling with runner’s knee from too much running 😂 could you perhaps make a video on that in the future?)

@arodrunning

5 ай бұрын

Hi, that's great that you've been able to transition to a midfoot strike and increase you cadence!! Shin splints are a right pain so I'm glad that pain has gone :) as for runners knee, I'll absolutely add it to my list of videos for you:)

@arodrunning

4 ай бұрын

Hey, I hope you get a notification so you can see this...I have a long list of vids to make so might be a while before I go into runners knee, but since you asked ages ago I'll quickly explain this to you as it might help you in the meantime! So increasing cadence should help a little with runners knee, but you might also want to think about training your hip abductors, hip external rotators and gluteus medius muscles 👍training these will strengthen these areas to counter what is typically seen in runners with this pain. Without seeing how you run in person I can't obviously say for sure whether this is all you need to do but it's where I'd start :) I'll make a video on it when I get a chance so stay tuned, but I hope this helps for now! Let me know if you want video examples of exercises here

Quality video 👍

@arodrunning

5 ай бұрын

I really appreciate that! Glad you enjoyed it 🙏

I've just started using sports watch. It says my cadence is between 83 to 96 steps/min. So I suppose it's one leg movements so I just have to double it and I would get the 166-194?

@arodrunning

5 ай бұрын

Yes I would think that's a safe assumption! 83-96 seems like a very low cadence. Sometimes stride frequency gets muddled up with step frequency. So a step is considered left to right foot contact, whereas a stride is left contact to the next left contact, hence it halves the value! I hope this helps :)

heel striker is not bad as long as you are not over-striding.

@arodrunning

5 ай бұрын

For performance it's maybe slightly less noticeable BUT it's extremely rare to see someone heel strike without over-striding. But even so, you get the unwanted impact spike in force that you don't get by landing on your ball of the foot (where natural pronation and using your arches protects you) which leads to injury over time. Jumping on the spot and landing on your heels seems far from comfortable to me compared to landing on the ball :)

@mikedavies7492

5 ай бұрын

@@arodrunning Quite a few elites heel strike. It makes no difference as long as you land under your centre of mass with a flexing knee. Running form is important but peoples bodies self optimise as we are all constructed differently. You can offer stride with mid or forefoot strike too.

🧠

@arodrunning

5 ай бұрын

Neeking out 🤓

I don't want to be that person who tells that its all wrong and how stupid the video is blabla ... but im sorry I kind of have to in this case. 🤭 as much as changing the stride pattern works for details in sprinting (especially from the blocks and with spikes) or maybe for people who really run terrible (e.g. if they never did sports as a kid or teenager) as much is it proven that your body tends to biomechanically choses the most efficient running form - including stride pattern. (even the Kenyan forefoot myth has been proven wrong by studies). if an healthy 4h Marathoner with rather poor running form (low cadence, long ground contact time, tending to heelstrike, maybe to upright posture) does fast intervalls in the pace of an elite Marathoner, the body does it by improving exactly those parameters. sometimes all of them, sometimes only a few. the same goes the other way around. elite runners have "bad form" at very low paces because its efficient at that pace. and there are even elite runners with terrible form at race!

@arodrunning

5 ай бұрын

I appreciate your comment :) but you cannot argue against the fact that heel striking is slower for the reasons I mention! You can of course see athletes run faster with suboptimal form (it would be wrong to say you can't run fast if you have bad form), but this is at the expense of increasing metabolic cost and energy expenditure (physiology) as they have to actively apply more force to the ground and swing their legs faster etc. My take home in this video is that you can get marginal benefits from changing your foot strike pattern that adds up with each step to a more substantial benefit and takes care of running cadence and stride length without needing to actively switch your legs faster or apply more force to the ground. I hope this helps your understanding :)

@fidru

5 ай бұрын

@@arodrunning heal striking per se is slower, in the way that everybody would sprint forefoot. I think it was in the 2010s when a lot of unscientific assumptions (that are unfortunately still around) about east African runners, stride patterns, attempts to change or fix running form etc got debunked. it is way more genetics than upbringing, leverage und body composition than controllable movement patterns than one would assume or wish.

False. You can change your running form by pushing against the floor starting before ground contact to apex force on forefoot contact. This has the most significant benefit. This has NOTHING to do with cadence and stride length which is a bloody waste of time everyone is talking about and is marginally helpful.

@arodrunning

3 ай бұрын

I'm not sure I fully understand what you're saying...are you suggesting that running speed isn't dictated by string length and frequency? If so what do you propose influences running speed

What about runners who suffer from ITB syndrome? Would increase frequency be suggestions and increase strength in hip abductors?

@arodrunning

4 ай бұрын

Hi, sorry I've only just seen this notification! I'd say yes, but just as importantly is your gluteus medius strength to fight against pelvic drop which is associated with ITBS. Let me know if you'd want some example exercises or another video on this stuff 👍

@arodrunning

4 ай бұрын

Increasing stride frequency has been seen to "pre-activate" this muscle too. So definitely look to do this! Having strength is good, but useless if it isn't being activated at the right time :)