Kipchoge’s run form is smooth. So smooth, his run form helps him set a new personal and world record of 2:01:09 at the Berlin Marathon in 2022.
Imagine cranking your treadmill up to 13 miles per hour, hopping on, and running 26.2 miles.
The monumental “feet” had Kipchoge clocking miles at 4:37.
It’s beautiful to watch the elite run — but Kipchoge is in a class of his own.
While 4:37 miles may be a stretch for you (even down the driveway), there are pieces of Kipchoge’s run form that you can use to set your own PR.
Let’s take a look:
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When it comes to run form, my favorite saying is, “if you’re on the ground, you’re slowing down.”
Elite runners spend less time on the ground, limiting energy leakage into the ground.
Notice how Kipchoge’s run form has both feet off the ground? With every step, the ground is flying underneath him.
Most age group runners never leave the ground. While pushing off one foot, the front leg is touching down. The shuffle-style run form is like running with a parachute tied to your hips.
Ready to open your run form for more speed? Here are three areas to focus on:
01 Improved Hip Flexibility
Tight hip flexors act like a parachute tied to your waist. By stretching your hip flexors, you can unlock the push-off phase of running and allow yourself to transfer more power into the road.
02 Improved Hamstring Length
Like the hip flexors, tight hamstrings restrict your ability to open the front of your stride. The leg encounters resistance with each step and limits how far you can travel on each stride.
03 Rewire Bad Habits
Stretching isn’t enough to emulate Kipchoge’s run form, nor is going out and forcing your stride to open.
Improving your run form requires practice.
Here’s a Tip:
Practice opening your stride for 30-second intervals of each 1/2 mile you run. Stay in control and avoid going too hard. Gradually increase change over four to eight weeks.
While Kipchoge’s run form is more than open stride, it’s the best place for any beginner or seasoned runner to start.
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