Running Gait: Motor Learning is Velocity Specific

motor learning running gait May 28, 2022



So, you want to change your running gait?

Perhaps you’ve identified some aspect of your gait mechanics that you’d like to change (ex: hip drop, heel strike, toe-off mechanics, that chicken arm thing you have going on)⁣.

You’ve seen a few IG quick fix posts, watched Jeff Cavalier oversimplify it on YouTube, and you even googled “best exercise to fix ______” but no luck……⁣

Motor Learning broadly encompasses:⁣

  • Motor Adaptation (acquiring or adapting motor patterns)⁣ ⁣leading to:⁣
  • Skill Acquisition (lasting change in capability to perform a task)⁣

The “Corrective Exercises” you’re doing at turtle speed may be very effective for motor adaptation.⁣ But…..⁣ ⁣ If you want that new movement pattern to carry over to running, you need skill acquisition in the context of forces and loads similar to the demands of running!⁣ ⁣


Bodyweight hip hinge ➡️ improved extension mechanics in running⁣ ⁣


Bodyweight hip hinge ➡️ Single Leg Hip Hinge ➡️ Loaded Hip Hinge ➡️ KB Swing (Velocity Specific!) ➡️ Improved Extension Mechanics in Running!⁣

There are specific neurophysiological and muscular adaptations at each step of the motor learning process; for best results, follow ALL steps of the process!

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