Best runningtechnique ever! (Dibaba's 10K world record)

[samuel7697]

That Looks Really Graceful.Thanks For upload Inspirtional

[musik102]

"Tirunesh Dibaba is a world class athlete" Really, and there was I thinking she was one of the greatest distance runners in track and field history!

[Dabossjoe90]

And obviously the Black women are the ones at the front.

[Zaxxen69]

EPO is an amazing thing.

[9tonite]

Almost everyone has better running form when running fast: 1) we tend to get up more on the balls of our feet when running fast 2) our cadence increases, 3) we don't reach out with our feet, the foot falls under our center of gravity. Now, TRY running like Dibaba when you're running an easy pace of 8-9min/mile. I guarantee even she does not look like that when doing her easy efforts.

[TheCapocchio]

I don't think all elites are good example of perfect running form, there's some were a clip of Haile extremely over pronating. In this case she has her arm crossing center of the body and underpronating, (she's an amazing runner). I think, up to certain limits, eveyone has his own "correct" biomechanics

[riothero313]

@TheCapocchio Pronation doesn't really have anything to do with proper running form. You can't change your pronation so there is no right and wrong. That's like saying one person has the wrong form because their legs are to long. You can't do workouts to change your bone structure that genetics gave you anymore than you can run your self taller.

[rucceij]

@riothero313 I hope you know how wrong you are. Ignorance mixed with pseudoscientific explanations and concepts are quite dangerous.

[riothero313]

@rucceij Please kindly send some of your vast wisdom on the subject my way and enlighten me. I'd like to hear this wonderful breakthrough that apparently only you know of and experts don't. Facts are facts and, you have done NOTHING to refute them. Short of some sort reconstructive surgery to your bones, ligaments, and muscles you have no control over pronation any more than you do your leg length. I'm honestly beginning to think you and others don't even fully understand what it is.

[rucceij]

@riothero313

"apparently only you know of and experts don't." :: Funny, as a medical doctor, i consider myself one of the experts.

"pronation any more than you do your leg length." :: Length of your legs: a physionomical datum / pronation: a MOVEMENT. You where actually on the right track when said something about muscles, because, as you shure know, the movements of the bodyparts are caused by the muscles.

[rucceij]

@riothero313 "you have no control over pronation":: 1. im pronating my foot right now. " 2. by strenghtening the musculoskeletal system, the way you're pronating while running actually changes.

"Facts are facts":: i have to admit, you got that one right. Analytical truths are fun. I can do them too: stupid poeple are poeple. thats true, right?

[rucceij]

@riothero313 "you have done NOTHING to refute them.":: why should I? its a stipulative definition of a specific movement of the feet and forearms. It would be quite silly to try to refute such a thing. besides i'm actually on the side of science with this one. "I'm honestly beginning to think you" mixed it up with something like "club feet" or "hallux valgus".

[rucceij]

@riothero313 please read in opposite order. German person writing english, please consider that.

[alesura]

@riothero313 hey I suggest you reed Born to Run, is a pretty interesting book and it might bring new light, at least give it a try. Even if you disagree you'll find is a very entertaining book as well.

[Thjeko]

Great!! Tirunesh took a first place in Madrid last weekend doing 31.30 in a 10km race. She seems well on her way to the Olympics in London!! (-:

[ravensbruk1]

44kgs?????? holy fuck

[coalcoalcoal]

she defies the rule of thumb : arms shouldn't swing pass center of body mid-line but her left arm does so!

[83Adelaide]

I could watch her run for hours - it's so inspiring to see someone who's body is so relaxed in running.

[budin8]

Pretty, prettiest girl. I love that woman. That is what I mentioned. And you are right, it is written in spanish. I am from Puerto Rico. Greetings...

[budin8]

nena chula chulisima. me encanta esa mujer...

[Thjeko]

@budin8 Okay ...... mmmmmm sounds interesting. Will google a translation site to find out for sure ;-). Is it Spanish?

[laputadetumadre11]

@Thjeko hot bitch...hooooot... I love that woman

[anonimo3030]

@Thjeko =)



[simjee88]

@Thjeko : sure it is spanish for very cool girl. I love that woman .

[askaboutRudyV]

Mmm, mmm Tirunesh is fine. She fast too. She can run like a 13 minute 3 mile.

[cajunveggie]

Watched her smoke an American for the win at the LA Marathon 2011. Was so pissed rooting for USA the whole time. Great VID!

[durianriders]

This is a CRAP video!! lol! WHY?

They are going in for the final SPRINT lol!

Why not use the first 5km vs the last lap when runners are losing form due to race induced fatigue.

[crimsonmonieful]

@durianriders stfu

[thenorthfacetrek]

Pavey and Goucher look heavy......

[cochra27]

Fuck she's fast.

[aarmansingh1]

ok, yes her legs have absolutely great form and she has a great center of gravity. It's her arms, which need to be at a 90 degree angle and thumbs to hip. then she would have perfect form. look at Haile form's.

[TeamIain]

@aarmansingh1 Shut the fuck up with your form bull shit. You run whatever works best for you, and clearly this is working for her as she broke the god damn fucking world record.

[koko56]

@aarmansingh1 sssuure

[RitvarLegend]

shut up fat asses youtube commentators, they are elite runners, ibet u are watching this video while eating a bigmac. fat bastards.

[nemstuff]

when u runn do u ment to runn or land on your hills or toes??? coz i suffer form hin splintss!! som one help!

[Donimator002]

@nemstuff neither. I guess you could say you land on your toes but really you just need to avoid the heels and land with your foot underneath your center of gravity instead of in front of you. I think about landing as far back on my foot as possible without hitting flat foot or on my heel. This puts the strike on the midfoot without overusing your calves

[AenLu]

I could watch her for hours...

[MrBoy219]

black people always win.. they get alot of practice running from the law

[sidekick099]

@MrBoy219 not really She doesn't run from the law

[Raywilliamjoseph]

But her hands not only pass the center of her body, but her left hand comes within inches of her right shoulder and vice versa

[Baldurthegood]

I'm sick of all the "running science". Don't be a geek about exercise, the truth is only drive and ambition will ever give you "good form" and you will find it not by studying it, but by living into it. I intentionally change my form while running to work different muscles while giving tired ones a break. So when you see me bouncing down the street like a deer looking like a dork, the jokes on you because you're getting fat in your car studying my form.

[MillerMan8228]

as you can see form only does so much. training is what matters she crosses her arms and still is beast

[TheNaturalRunnerVanc]

@martys1916 It's really just to raise awareness that running IS a skill, and that the vast majority of people take that skill for granted. Sure there's tons of so-called 'best running form' schools out there, and which form (approximately, for the most part) works the best for you is up to you to experiment with. But if we can move people TOWARD better form, running won't have to be as painful as most people perceive it. Training pain (hurting) =/= injury and fatigue pain (hurt)

[xThe11thCommandment]

I beat that time., seriously!

[Crystazul]

Nice, except she's not the world record holder, and never was...

[Rogerio34567]

This is such a dumbass video. You could pick out loads of runners and argue they have great technique. You only chose Dibaba because she is the Best!

[Thjeko]

@Rogerio34567 Quote; "You only chose Dibaba because she is the best" ............. Oh no, you discovered it. Damn you ;-). LOL

[Teratogenetics]

It always makes me laugh when people talk what a bad technique Gebreselassie, Dibaba and Bekele have... Like teaching Tyson how to punch. Shut up and run if you know better.

[pant1979]

@Teratogenetics hehe, I never really thought about that until you said. It made me think of the Great North 2010, when Geb was going for the sub hour, and the guys were going 'Yeah, he isn't the most elegant of runners'.

[TheNaturalRunnerVanc]

@Teratogenetics Welcome to Youtube university! 

[naebby1000]

Yeah, all you people saying that her " run" is wrong..

I don't see you setting world.records...

[tamjampaul]

You people have probably never ran with these dumb comments. Not all of you but most. You try keeping perfect form for over 30min. It's impossible your gonna get tight and your gonna get tired. Her form is great to be tired and as the body tightens.

[MatthewAustinQuasel]

R u kidding me? The foot comes way too high in the back and she needs more of a forward lean.

[entrainementsante]

The comment that the knee is going forward, not up is completely pointless. The hip articulation cannot go forward. The tigh can only go AROUND the hip joint. It's mecanic... Can the movement of a clock go forward? no, same with the tigh

[Thjeko]

@entrainementsante Of course I agree about the mechanics of the hip which only allow the thigh to move in a circular motion. So yes you're correct; the knee cannot literally move forward. I could have phrased it better. What I mean to say is, that she's not driving the knees up HIGH (90 degrees) as is often practiced as I drill by many running coaches (also for recreational athletes running much slower than Dibaba). Technically there is need to. It's okay though as part of warming up exercises.

[Thjeko]

@Thjeko Quote from comment above; "Technically there is need to". Must be; Technically there is NO need to.

[TheNaturalRunnerVanc]

@Thjeko The reason why marching, skipping, or running A's (high knees) are practiced is because it emphasizes hip flexor strength. Also, drills are exaggerations of ordinary function to emphasize individual muscle group function, preventing 'lazy' or maladaptive form. For the vast majority of joggers, the knee barely comes up at all, resulting in a pendulum-like swing of the shin (performed by quads/thighs). As supposed to her stride, which as an impressive knee-drive (performed my hip flexors)

[Thjeko]

@TheNaturalRunnerVanc If the purpose of the high knee drill is flexibility or increase of strength, I'm fine. IMO there is no need to consciously DO high knee action in running. I suspect it would be very hard (if not impossible) to determine the correct height related to speed. The thigh moving forward happens re-actively through energy return from the soft tissues, tendons and hipflexors loaded at terminal stance. The act of pulling the ankle in the under the hip direction will add to that.

[TheNaturalRunnerVanc]

@Thjeko Even if you had the tightest hipflexors in the world, you can't propel knee-drive with just elastic return. If the hip flexors were made of thick tendon then maybe, but what the iliopsoas, rectus femoris, and sartorious look like tell another story. To go at any decent pace past, say, light jogging, the hip flexors need to fire in order to achieve a longer stride length. One could pull back and up with the hamstrings all they want, but the foot wouldn't be able to keep up with the body

[TheNaturalRunnerVanc]

I also think there may be IDEAL RANGES of hip ANGLE depending on speed, but obviously there would other variables in play like muscle mass, leg length, etc. Trying to determine CORRECT hip HEIGHT is probably irrelevant because of individual variability.

[Thjeko]

@TheNaturalRunnerVanc Elastic return doesn't exclude action. In fact is goes along WITH muscle contraction. There for, well conditioned muscles play an important role in faster running. Uphill sprinting is a very good exercise to work on (for example) hipflexor strenght. Tight muscles will not work well on elasticity capacity. Check the "Puling the foot (PM)" vid and the "Cadence" vid for more info.

BTW; In the Dibaba vid I only mention what I SEE. I don't dare to interpret what she's DOING.

[Thjeko]

@TheNaturalRunnerVanc I was running in the "walking mode" for many years. Driving the leg through via more than necessary active front thigh muscles. Propelling the lowerleg in front and landing heel first. It took me quite a while to perceptively feel the last bit of óver acting hipflexors and get rid of. This worked very well on my running. The pull of the ankle únder the hip (nót back and up, which is what you see) feels like driving the knee forward from behind, instead of from the front.

[TheNaturalRunnerVanc]

@Thjeko I think we were on different levels of understanding of the term 'elastic return' with respect to hipflexor action; either it was eccentric, concentric or both. It was my understanding that you only meant eccentric contraction ( to slow extension of the femur during flight phase). I have heard otherwise about muscle tightness and running economy however (in terms of stored elastic potential), but I understand there is a difference between taught muscle and tight/restricted muscle

[TheNaturalRunnerVanc]

Respond to this video... I watched the videos, thank you! The first form seems to be Chi with exaggerated hip flexion and added knee extension as well. What I was getting at was having better hip activation (not high, as shown in the pulling video), without the excessive knee extension. I think hip extension is a function of what speed one is going, as well as how restricted one's hipflexors are. Also, I think concentric hip flexion of the hip is inevitable when bringing the ankle directly up

[Thjeko]

@TheNaturalRunnerVanc Yes indeed, it seems that we're on the same line. It is important to keep in mind that the work of hip flexors is about to be done when the swing knee is next to (passing by) the support knee.

[TheNaturalRunnerVanc]

Unless you're in the realm of 'movement cues', which are helpful for beginner runners, but may not be technically true. In that case, pulling the ankle under the body (which is a cue I sometimes use with fellow runners) results in ideal hip flexion/hip flexor activation (as you have pointed out), but results in a different presentation than telling the runner to simply 'drive the knee'. That being said, efficient slower speeds resembles Chi, and efficient faster running resembles Pose. Mostly.

[Thjeko]

@TheNaturalRunnerVanc Exactly. In pose we teach movement through perception and these are often described via cues. Correct perceptions are the outcome of good actions (can be relaxation as well). For example; the pull of the ankle in the under the hip direction, goes along with a feeling (perception) of an ankle moving in a straight somewhat diagonal, forward directed line. In reality however, the ankle moves more in a circular, oval way. "Leading the movement with hips" is such another cue.

[Thjeko]

@TheNaturalRunnerVanc Good luck with your Natural-running shoe store and your running of course (-:.

[Elantry]

That looks really graceful. Thanks for upload. Inspirational.

[bezumnik]

I love it when armchair athletes criticize world class runners' form..you'd think Olympic champions would be spared but no..

[LloydChristmas777]

@bezumnik, LOL, I hear that.

[Dave29671]

How good is she?

[Thjeko]

@Dave29671 Well ... I cannot judge on her attitude towards training or her cooking ability's, but her form (runningtechnique) looks fine to me and in the events in the vids she seemed pretty successful ;-).

[cyoungrun]

I'm a former world-class runner and I can tell you that as great as she is, there is absolutely nothing about her running form that separates her from all the other top runners in the world. They all have great running form, otherwise they wouldn't be able to run as fast as they do.

[Thjeko]

@cyoungrun No runner runs the same. IMO, there are always differences in style also with world class runners from which most, indeed show good form. Watch the vid titled "Dibaba-Kiplagat (running comparison)". Both great runners, but showing slightly different characteristics in style. See?

[Mangemongenify]

@cyoungrun it absolutely is,it's obvious :S she hade better technique than the women she ran next to, more efficient.

[cyoungrun]

@Mangemongenify Not efficient as some others. Her arms are all over the place, not straight forward and back. Her shoulder roll a lot more than they should. Her left knee crosses over a great deal, indicating a gross imbalance in strength.

She uses much more energy than other runners her size, which indicates two things: She has a much higher VO2 max, and she's in much better shape than her more efficient competitors. She is one great athlete, but definitely not the most efficient.

[aibn123]

@cyoungrun

world-class runners is nothing to do here with prejudiced comments!

[Runaholism]

I think it's easier to run with good strides when you're lightweight. My body does not want to excel since it's so heavy. :)

[johnlvs2run]

Wang Junxia is the best ever woman distance runner 10k WR 29:31.8 in 1993.

Check the video "Women's 10,000m Stuttgart 1993 WC" shortly before her WR.

[Thjeko]

@johnlvs2run I watched the vid. Can you elaborate on your opinion? For what reasons do you think she's (technically) a better runner than Dibaba? Thanks.

[johnlvs2run]

@Thjeko Junxia Wang, 45kg (99#), 1.6kg (5'3").

I like Junxia Wang's technique due to her speed (3:51.92 1500) combined with great endurance, still holding the 10k record after more than 17 years. I like her very quick stride, with no wasted motion. Her arms, legs and body are putting everything into her forward movement, with no wasted energy, and there is no bouncing up and down like Dibaba.

[Thjeko]

@johnlvs2run Check my latest vid; "Wang Junxia (China) female 10km World record holder since 1993" vid on my Thjeko channel (-;.

[johnlvs2run]

@Thjeko Thank you for posting the video of Wang Junxia's running. I like your observations of her form and style.

[nomuntaz]

@Thjeko dear Thjeko i run 10k ...what do you mean whit "only minor up" do you mean for the elevation of her knees? thanks...

[Thjeko]

@nomuntaz Yes that's what I mean. She's not forcing the knee upward. Doing so would only throw her bodyweight backward and work bad on her lean (transfer of bodyweight over the ball of the foot).

[raficsulejmanovic]

i agree too ; the arms shud nt x-cross

[nickdubya1215]

great technique except for her arms crossing her body. but it seems like she does ok haha

[cal011316]

perfect....

[patrykomania]

Beautiful running !!

[Slapusmaximus]

Relaxed controlled flying it is.Thanks J

[TouchTypist]

She has amazing technique.  Thanks for the video Jackie.