Proper Running Form Technique Analysis! Ft. Pro Allie Ostrander @allie_ostrander x Sage Canaday - Vo2maxProductions

Intro: This is a quick summary of Proper Running Form Technique Analysis! from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Run on a high‑altitude (≈9,000 ft) dirt road and keep the effort in Zone 2 for a relaxed, efficient form.
• Head & neck: Keep the chin up, eyes forward, and neck neutral – it opens the airway and reduces shoulder tension.
• Cadence: Aim for ~180 steps per minute (Allie hit 180, Spencer ~173, host ~169). A higher cadence improves efficiency even at slower paces.
• Foot‑strike: Land under your hips/center of mass, allowing a flat or mild heel strike. Avoid over‑striding and landing far ahead of the body.
• Hip & core stability: Keep pelvis level, hips square to the shoulders, and engage glutes before the run.
• Arm swing: Find a comfortable arm‑height; variations are fine as long as they don’t cause excessive torso twist.

Workout Example

• Distance: 15 mi (≈24 km) long run
• Intensity: Mostly Zone 2; start at >7 min/mi (≈11 km/h) given the altitude and uphill.
• Form cues:
  • Chin up, eyes forward
  • Maintain ~180 spm cadence (use a watch or the Pacing app to monitor)
  • Land foot under hips, keep stride short
  • Keep hips level, shoulders relaxed, and glutes engaged
• Optional: After the first 10 mi, pick up the pace a few seconds per mile to feel the impact of a slightly faster stride while still holding the form cues.

Closing Note: Try this altitude‑aware, form‑focused long run today – and feel free to adjust the paces to match your own fitness using the Pacing app. You’ll notice a smoother, more efficient stride and a stronger core. For the full breakdown and extra visual tips, watch the original video on Vo2maxProductions!

References

• Proper Running Form Technique Analysis! Ft. Pro Allie Ostrander ‪@allie_ostrander‬ x Sage Canaday - YouTube (YouTube Video)

Workout - Foundational Form Run

• 12min @ 7'00''/km
• 60min @ 5'45''/km
• 7min 30s @ 7'30''/km

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