IMPROVE RUNNING FORM TECHNIQUE: HEEL LIFT TIP BY COACH SAGE CANADAY

FOLLOW ON SOCIAL MEDIA:

[danielgiese]

Only Sage would start dancing during a training tips video. LMAO

[alimbo]

I tried this on my run this morning and I felt a lot more activation in my quads and hamstrings. Will take some getting used to but at least it feels like I am running right now. Thanks man!

[kow]

dancing makes sage out of breath more than running. 😁

[IRunRoseville]

Sage I wanted to let you know I used this tip on my Sunday run and it worked great. Helped keep me running upright, and you were spot on about the efficiency/effort. Way easier to run tall

[paulsmith]

Great training tip. I’ve ran for years recreationally & recently added this back kick drill to my running, it has made a big difference 👍🏽

[Ruck.Norris]

4:29 me crossing the street while a car is at the stop sign

[whitneywilsondesign]

I have the hardest time with this! My feet barely come off the ground when I run - especially during slower run days

[ssfnp]

Loved the "running man" demo & "haven't been to the club in a while"!! 🤣😂 Thank you for making me smile 😊

[spikerboy]

Something tells me you made this video just to have a reason to dance

[andrewapple]

The running man is my “ go-to” dance move on any occasion.

[baschena]

Lol the best way to drive home a coaching tip is definitely through breaking out in a dance party 💃💃 always informative, thank you!!

[antoncigurh]

when i first started running competitively this was the single best tip. i watched kipchoge and other elites running form from behind them and noticed the heel coming back so high. so i implemented this into my stride, and it took a while but really improved my times and endurance. you don't want to be lifting the heel so much as you are pushing yourself forward and the heel comes back as a natural motion from inertia

[mybrkly]

I was laughing during your running man.🏃🏻‍♂️

[erwinandrew]

I had a feeling prior clicking this that Sage would dance. Sage doesn't disappoint. Nice video! Cheers!

[Retcon__]

Yes! Great technique! I like to visualize gum on my shoe and im using the friction to get it off. Gives me a good visual of sliding the foot back and up. :-)

[thibod]

Wow, you must be a fast runner! thank you for sharing I was trying to explain to a friend that a shorten leg will recover faster and easier back to the front and the only way to do that is by raising the heel. It came naturally for me so I could never understand why some people don't do it as it seems so hard to run with a dead wooden long leg that does not bend during the recovery. Thank you for explaining it so clearly.

[leeronwebb]

I’m a debutant runner at 52 years of age. I resistance train once a week and am in reasonable health but have never been a runner. I’ve been working on a run/walk 1km for the last 5 weeks and have seen gradual progress; going from 11:22 down to 7:34 over this period. Since I’m starting out, I’ve focused on form and I’m very satisfied with my form and stride at this point. I’ve gone from being a toe striker to being more of a mid-foot striker over this period. Yesterday, I incorporated this heel kick for the first time and was getting great speed and power (best time yet) but then suffered a left calf sprain within the first 1/2km. I’ll focus on rehab and strength building for now and then get back into it. But it seems that the heel kick can load the calf muscles a bit more than the less vigorous approach.

[Lescoureursfoudelasco]

Probably one of the most important tips in running, and should be told to all beginners on day one.

[DomantasProduction]

one of the best videos for running form, its simple and understandable

[Robert-pmuq]

Hardly as qualified to give tips but here are my thoughts:

I successfully transitioned from heel to mid foot strike after overcoming a xc injury. I focused on running very slow with good form (tall, lean from ankles, mid foot strike). The key was making this a habit which I would instinctively remember. It will feel strange at first, however if it can’t be maintained for the duration of an easy run then something is likely being done wrong.