How to get a more powerful push off
Published 2024-01-28
DO NOT MISS the "Words of Wisdom for Runners" found at the end of the video. This time on how to set a new personal best in the marathon.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com/
You find the Swedish version at: www.fredrikzillenonline.se/
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!
Andrew
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzillenonline.newzenler.com/testimonials
The course in English: fredrikzillenonline.newzenler.com/
The course in Swedish: www.fredrikzillenonline.se/
All Comments (21)
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Just after I posted this video, the runner I'm talking about contacted me. He had just run the first interval session after our appointment. Normally, he has had a pace of 3.52 min/km, 6.14 min/mile, when he runs 4 minute intervals and feels light on his feet. Now the same light feeling resulted in 3.32 min/km, 5.41 min/mile. How much do you have to train to cut 20 seconds/km, 33 seconds/mile? This took, including all tests and warm-up, 30 minutes. So if you are wondering, "does this stuff Fredrik is talking about really work", the answer is: yes.
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Hmm i would like to see you demonstrate the whiplash Movement on the treadmill please
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I love how you make running technique enlightening and entertaining at the same time. Absolutely love the scientific and curiosity driven approach, and the humor and enthusiasm with which you convey your findings. Definitely already a gamechanger for my running.
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I just started running and I’m so glad your in my YouTube algorithm. I love it that you explain the “why” behind your advices. Really uncommon, but super helpful! Keep up the good work!
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Nice video! It really demonstrates the difference between cause and effect. This is something that has been a problem for a long while in running. It is actually difficult to identify what cause leads to the effect you want. Even expert runners with a long career can go wrong. A typical one is if you want to run faster. Everyone knows that means you will need longer stride length (and probably quicker strides). But if you just push for longer strides, the effect is going to be bad. Another typical one is how to avoid overstriding. Just taking shorter strides may not give you what you want. But if you fold your arms a little more, the arms will swing back and forth quicker, which will indirectly shorten the stride length, which will indirectly reduce overstride. I think the arms are also a key if you want to increase the force to the ground. It is the arms you use to get the feets quicker off the ground. Cause and effect.
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Why did I not see such a video before!!! Running like this improved my cadence and speed but also my endurance. Because it requires less work of my legs.
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Thought of this video when mile repeats were starting to get tough and it helped me find another gear. 👌
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Best vid you have done, on my next run i'm going to try it.
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Thank you very much. Truly love what you share coach. I will try to sign up for your classes.
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WOW what a great tip!!! I would have never thought this one out. THANKS ;)
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Excellent video.
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Very nice. I will be honest, I would have done the same thing. But the explanation is perfect.
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Great insight! +
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Ok but can you do a video on what running tecniques to have for longevity. Like if I dont care how fast ( or what distance) I run now at 32 but want to be a good injury free runner when I am 80+ should I run the same as people that want to win? Maybe they are the same? I am not a very competative person.
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Thank you Fredrick, this video so eloquently explains how to increase vertical force and reduce over stride using the 'whip from the hip' disposition, but I assume using this method ground contact time incidentally is reduced as well, right?
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Bloody hell! He's describing Gunder Hägg!❤ Check him out, he had the most beautiful and powerful technique I've ever seen. And that was back in 1943. Check him out, you can almost feel the power in each stride. Absolutely perfect!
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This is commonly taught in sprinting, it is known as "thigh pop", however, what is the extra energy cost of this in distance running? I find it requires quite a powerful feeling action which is hard to sustain.
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Any thoughts about running with a plantar plate injury so as to minimize doing things that slow down recovery (other than not running at all)? I assume you do the opposite of what you say in this video - do the opposite of whip the hip.
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Hi, and what about (along with the tip in this video) trying to slightly increse vertical oscialtion? (Ie not try to push off only forward but also sightly more upwards.) Because then you will gain more height and so get more power at landing (due to gravity - "free fall"). Or maybe that is only something that sounds "logical" but will not help..... (?)
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By whipping from the leg from the hip...does the hip move like a pelvic tilt when doing that?
