Placeholder Image

字幕表 動画を再生する

  • - I thought tonight would be a great opportunity

  • to actually make a video,

  • that I've been meaning to make for so long,

  • which is a running technique analysis of Mo Farah.

  • Let's have a look at his running gait,

  • something I know that he and his coach, Alberto Salazar

  • have been working on for years

  • and let's see where he's got to with it,

  • he's clearly doing something right.

  • Okay, so let's have a look at this right leg,

  • as we're coming through to strike the ground,

  • round about here,

  • at this point, Mo's achieving something

  • that we talk about all the time

  • with the runners, that we work with,

  • getting to a point where, as we make initial contact,

  • the foot is underneath the flexing knee.

  • So at this point we draw a line straight down

  • roughly through the middle of the knee,

  • we can see that it's coming down pretty much, in fact

  • in this case just slightly ahead of the ankle,

  • so he's landing that foot well and truly

  • underneath that flexing knee.

  • Something that we see from so many of the runners,

  • that we work with, you know,

  • particularly recreational runners, beginner runners

  • is that as they come down to strike the ground,

  • they are far further ahead of themselves,

  • making that heavy, initial contact

  • way out in front of themselves, over striding,

  • slamming the brakes on stride by stride.

  • Mo's managing to land underneath the flexing knee,

  • which is absolutely ideal,

  • whether you're running at 11-minute miles

  • or whether you're running at, you know,

  • just over four-minute miles, which is what Mo's running

  • his 5k at at this particular pace,

  • so there's a bit of a constant there.

  • Now, what's important to remember

  • is that as he strikes the ground, being a distance runner,

  • if we looked very roughly

  • at managing to strike the ground underneath his hip,

  • which is so often a cue, which you hear bandied around,

  • of course he's way ahead of his hip,

  • way ahead of his center of mass,

  • if Mo was a sprinter, if Mo was sprinting,

  • he'd be getting a lot closer to underneath his hip.

  • If you look at Olympic sprinters,

  • you get this great slow mo footage,

  • they get very close to landing truly

  • underneath their center of mass, but any distance runner,

  • if we go through this level of analysis,

  • we'll see that they land

  • just that little bit further ahead of themselves.

  • A sprinter only has to work 100, 200 meters,

  • of course Mo here, running 5k,

  • he's got to find that middle ground

  • between effective, relaxed stride

  • and of course, efficient stride,

  • so finding this point where he's landing

  • just underneath that flexing knee is ideal.

  • We can see here as he gets to toe off,

  • so we get to that point,

  • where the toe just leaves the ground here,

  • we're looking at the trail leg here.

  • At this point, if there's a simple little rule of thumb,

  • that you can look at any given runner

  • to see if we're getting a good combination

  • of hip extension on the trail leg,

  • hip flexion on the lead leg,

  • it's at this point of toe off,

  • we want to see parallel lines, okay,

  • it's the parallel lines that we're starting to achieve here

  • and again, I've drawn very rough lines on here,

  • but you can see what I'm getting at,

  • it's these two parallel lines,

  • that allow Mo to get to a point,

  • where because he's created enough hip flexion

  • on the lead leg, he's created enough knee flexion,

  • picking the foot up underneath him,

  • but that's largely elastic recoil,

  • because of the pace he's moving at.

  • He can then come and strike the ground

  • again, underneath himself,

  • rather than landing excessively ahead of himself.

  • Okay, so again, for any given pace, we want to get an idea

  • for whether you're lifting your foot up high enough,

  • lifting the knee up high enough, it's those parallel lines,

  • so again, we're on a different stride here, same story,

  • okay, that's what we need to look for.

  • Now of course the height at which

  • Mo's picking his foot up underneath him

  • is again, largely a factor of the pace he's moving at,

  • he's running two minutes 36 per k, that's super fast,

  • that's four minutes 10 per mile, okay,

  • so very few of us are going to be running at this pace,

  • so very few of us are going to need to lift our heel

  • all the way up to our butt in the same manner as Mo is here,

  • okay, but it's the combination

  • of how high he's lifting his foot up underneath him

  • and how quickly he's turning his legs over,

  • so essentially how he's covering the ground

  • in flight phase by picking that foot up

  • and the number of times he's doing per minute,

  • which allows him to run at that pace

  • or particularly run at that pace without over striding.

  • Now, not just without over striding,

  • he's also managing to do so

  • without particularly expending too much energy up and down,

  • so if we drew a line in parallel with the track here,

  • so if we drew a line here

  • and we'll just let this run through,

  • there's very little unnecessary vertical displacement,

  • of course, Mo is going up and down and you need to

  • if you want to cover the ground stride by stride,

  • but actually if we look at how steady his head is,

  • as we go through this,

  • steady his head is, steady his hips are,

  • we don't see the same kind of uncontrolled bouncing

  • as we see from so many of our over striding,

  • plodding kind of recreational runners.

  • So again, that's a function of high cadence,

  • so Mo's running kind of low 180s here,

  • he's turning his legs over very quickly

  • and not over striding, not expending excessive energy

  • breaking with each stride,

  • he's landing efficiently underneath that flexing knee,

  • allowing him to maximize the propulsive force,

  • then pushing off, rather than dealing

  • in excessive breaking to begin with.

  • Of course, Mo's torso is very upright,

  • okay, there is a gentle forward lean,

  • but I would expect that forward lean

  • as a function of the pace that he's running at,

  • rather than something he's consciously trying to force, okay

  • and what we do see is the relaxed nature of the shoulders,

  • okay, short lever of the arms, so we can see that the arms

  • are maintaining this

  • sub-90 degree angle at the elbow,

  • the whole way through and he's managing to,

  • here we go, that's a better view,

  • and he's managing just to drive the elbow back,

  • back, back with each stride, relaxed from the shoulder,

  • creating this nice, efficient, gentle sway,

  • that is so characteristic of Mo's running style.

  • Okay, we'll see if we can get

  • a little bit more of a front on view in a moment,

  • in fact this is a nice example,

  • so we can see as we run this through,

  • that little bit of a side to side swagger,

  • but what we don't see

  • is too much of, there we go,

  • the hand starting to cross the midline,

  • hands come roughly near the midline,

  • but it's more so, just that nice little bit of rotation,

  • the good rotation that we're after through the torso

  • and the drive back of the elbow each time,

  • that allows Mo to sync up the motion of his top half

  • with the motion of what we're seeing with the legs.

  • Now what I mean by that,

  • if we come back to our side on view,

  • as Mo extends on this side,

  • the trail leg, extends this leg out behind him,

  • we also see him rotate his torso this way.

  • Okay, so he's starting to,

  • as you would expect from any runner

  • and any of us as we walk and as we run,

  • get that opposite rotation of the counter,

  • so it's the counter rotation of the pelvis

  • and the top half of the torso, which starts to allow Mo

  • to get that nice little bit of a stretch

  • from shoulder here to hip on the far side here.

  • Okay, now that stretch, as the shoulder comes back,

  • so his right shoulder's coming back,

  • 'cause he's rotating his torso to the right

  • as his hip is coming back on the left-hand side,

  • so his torso, his pelvis is gonna be rotating

  • to the left somewhat,

  • it's that stretch across the front on the diagonal,

  • that's going to allow him

  • to then release that elastic energy

  • and help him bring the arm through

  • with the opposite leg onto the next stride.

  • Okay and obviously at this point, on the next stride,

  • it's opposite side, arms coming to extension here,

  • whilst this opposite hip's coming in to extension,

  • okay, so we're getting that nice, cross body effect

  • in a relaxed, nice, smooth,

  • not particularly forced manner,

  • okay, very smooth, very relaxed,

  • Mo looks very in control at this point.

  • Okay, so as I said,

  • I know this is something that Mo has worked on,

  • I know it's something he continues to work on,

  • I've listened to interviews, where he's talked about

  • particularly in the latter stage of the race,

  • focusing on maintaining form

  • and that should be able to be a mindset,

  • which trickles down way back to the likes of you and I,

  • who are focusing on running our 5ks,

  • let's say, you know, more like five minutes per k,

  • rather than thinking about running our 5ks

  • at two minutes 30 per k, that's crazy fast.

  • Anyway, I hope that's really helpful,

  • I hope that's interesting to you guys.

  • Let me know any thoughts you've got in the comments

  • and I'll speak to you soon, bye now.

  • (mellow upbeat music)

  • - [Commentator] Mo Farah

  • (cheering crowd)

  • wins the gold!

- I thought tonight would be a great opportunity

字幕と単語

ワンタップで英和辞典検索 単語をクリックすると、意味が表示されます

B1 中級

モー・ファラーのランニングテクニック。より速く走るために学ぶ (Mo Farah Running Technique: Learn to Run Faster)

  • 10 0
    林宜悉 に公開 2021 年 01 月 14 日
動画の中の単語