Скачать или смотреть GFR 1-22 Before Half Speed

I will post a little bit of feedback below for each runner, in the order that you passed the camera. For each person, try to pause the video at the moment their foot strikes the ground, and then again as they are putting full weight on that foot. Look at the position of the hips, knees, ankle, and toes. Also pay attention to where the head and shoulders are, in comparison to the hips. THe intent of this feedback is to try to give you something to focus working on.

1) Pretty good, but a small overstride (foot landing in front of the body). Hips are rotated slightly forward.

2) Good upper body, major overstride/heelstrike. Pay at how much time the foot spend hovering in front of the body before it actually hits the ground. That is one of the main causes of knee pain, certain types of shin splints, and other fun things like that.

3) Hips rotated slightly forward, and a small overstride/ heelstrike.

4) Not too shabby. Position that footstrike closer to underneath your hips, and you're looking good.

5) Shoulders rolled slightly forward, and a solid overstrike/heelstrike. Again, looking at the amount of time that foot spends in the air before touching the ground. A shorter, faster turnover will help reduce the heelstrike and overstriding.

6) Classic "average" form. Upper body is pretty good, but it you draw a straight lind down the back into the hips, you can see how the hips are rotated forward. Also, moderate overstride/heelstrike.

7) Solid heelstrike. when you foot swings through, the toe of your shoe is point way up in the air, try to relax that foot a little and dont point your toes up.

8) Shoulders are a little tight, knee is locked straight as the foot lands. This is an excellent way to make your knees hate you.

9) Nice lean, but that is an overstride.

10) Very similar to #6, but your shoulders and upper body seem very tight. Relax!

11) Nice posture, but again overstriding.

12) Same as above.

All in all, nothing really bad, per se, but almost everyone has at least a minor overstride. Landing with your leg in front of you, instead of under you, is using your leg like a brake. Its hard on the body, and it makes you slower. Running with a higher cadence can help chop down the extra length off of the front of the stride, thats why I always mention to people that Cadence is one of the best and easiest tools to use to help improve form. Ignoring everything else, turning your legs over faster will really help develop better form. Start practicing that today!