One observation: 

Dr. C often says he follows ‘Chirunning’ methods; in Chirunning, Danny Dryers talks about lifting ones feet with the HipFlexors(Psoas etc.) and not the quads; bigger muscles, easier work. less fatigue  etc..(he calls it ‘picking up ones feet’).In the video Dr. C, seems to me, I could be wrong, using his quads more than his Psoas, for lifting. Anybody see that or differently?! 

Thanks Bill!

Thanks, Pete. I have been running with zero drop light shoes for a while now so I have great incentive to have high cadence and for my feet not to stay on the ground too long as I turn over. But lifting my heels that high towards my butt or extending the hip as shown only happens once a week, if that because the cardiovascular system will simply not allow me to go there on easy or even moderate runs (or they are no longer easy or moderate). I would very much like for this to change in the future but as an older runner who started late I am still a plodder not a flyer.

Thanks for taking the time Dr. C; I guess I better get my glutes nice and strong to get that ‘pop’. I will look for a tech note on ‘stretch-shortening’, if I can find one.

I often watch this woman’s(Dibaba) ~2minute video for some serious ‘hinge’ action:

http://www.youtube.com/watch?v…

For what its worth, Doc C. has another video of BF running here:

http://naturalrunningcenter.co…

slower, especially when he/they are running up the slight hilly parts.

Yes, no need to worry too much about the butt kick or serious hip extension unless you are running fast. Would be helpful to see the same video of someone running at a slower pace.

 As much as I loved watching the video, what I really need is someone explaining and demonstrating the intricacies of natural good form when the pace is slow. And I mean slooooow because I am slow and the only times I can use the advice in the video is during my tempo and interval runs.

The height of the kick is mostly related to speed – not sure how fast he is running here, but I suspect it’s pretty quick.