Good running posture is hard to say, but simple is easy to say. Some people wonder how to run, and some people are handsome when they run casually. However, running still has some basic essentials. In addition to practicing running on weekdays, you may wish to keep these essentials in mind and practice with related running postures. I believe your running posture will gradually improve. In the races and scheduled runs, we are not necessarily faster than others, but as long as we have the correct running posture and take handsome photos, we will win at the starting line.
First, the essentials of running posture
Next, imagine that your feet are as soft as feathers when landing, just like the tires of a car, and your feet alternately draw beautiful arcs instead of landing with edges and corners. I don't think you've ever seen a tire square or triangular.
A stable and flexible pelvis allows you to make full use of your core muscles to run, and your legs will have a wider range of activities. When you encounter the impact of the road surface, you can disperse the impact more smoothly, instead of being completely absorbed by the lower body, causing common knee, leg bone and hip joint discomfort. For example, the suspension system of a car is firmly connected, which can disperse the impact force with the ups and downs of the road surface.
To avoid striding, we must make good use of the upper body, swing our arms to drive our legs, and make our hands and feet become partners. At the same time, when the arm swings back, the muscles at the back of the thigh lift the calf and foot, and the other leg swings back along the rhythmic pelvis, so that the power of the road can be dispersed back instead of being absorbed by the body.
4. Upper body:
Running is not just running with your legs. The stability and coordination of the upper body and the consistency of the upper and lower bodies have a key impact on running efficiency and running posture. When running, keep your upper body upright and don't hunch over. Standing upright doesn't mean you have to stand upright like a gendarme. Relax your body and limbs. Imagine that your spine extends from your back to the top of your head and into the sky, supporting your body, just like a needle through cotton, with a strong center and flexible limbs and trunk.
5. Swing arm:
Any mistake is unbearable. Running, like the college entrance examination, has a certain "standard answer". The key to perfect running skills is to use gravity as much as possible.
Wrong running posture, every step will bring extra pressure to knees and calves.
"Why are my legs getting thicker and thicker?"
"Why do I get hurt so easily when I run?"
In fact, the answers to such questions as pain and thick legs are usually "wrong running posture".
Today, I will share a little method recommended by Teacher Xu Guofeng, so that you can check your running posture.
What is the "correct running posture"?
The so-called "correct running posture" is based on the correct mechanical frame, not simply running fast, running fast is not necessarily correct, and the correct one often runs fast.
Running under the "correct mechanical frame" will not accumulate too much pressure on body parts (especially joints), so it will not hurt. At the same time, the operating efficiency will remain at a high level. Simply put, people with the same physical fitness level can make you run more easily and faster with "correct running posture".
The correct running posture has the following points:
You can also read: To master the correct running posture without getting hurt, you only need the following three steps.
Why does the wrong running posture hurt you?
Photo via Nike, the above pictures are only pictures, not "correct running posture".
Generally speaking, the injuries during running all occur when the feet touch the ground.
In the process of running, people will have a downward influence. The wrong running posture will double this force, up to three times the weight. After people touch the ground, the reaction force of the ground to people can also be as high as 3 times the weight.
The reaction force of the ground starts from the moment when the foot touches the ground and passes from one section to the next like a chain. Imagine, which link is most likely to be damaged at this time? Nature is the weakest link. The weakest link in running is often the knee.
How do you know if your running posture is correct?
Photo via Nike, the above pictures are only pictures, not "correct running posture".
"I already know what a good running posture is, but how do I know if my running posture is correct? Or is it out of shape in the second half of long-distance running training? "
In the teaching system of posture running, there is a great self-test action: "Keep your hands on your head and straighten forward when running forward" (see the attached figure).
From the action of the forearm, you can check whether you have a long stride and a slow pull-up.
▲ The picture is remake from Dr. Nicholas romanov's "Running Posture Method", Taipei: Facebook Press, 2nd Edition, 20 15, p. 290.
Principle:
The upper/lower body is integrated. If the movement of the lower body is too large, it is generally balanced by swinging the arm and rotating the trunk. But if your hands are deliberately folded forward and straightened, the balance mechanism of the swing arm will be limited, so you can only balance by turning your torso and stretching your arms.
Usually, we can't see whether our trunk is rotating, but in this exercise, you can see any abnormal movements of the trunk and footsteps from the movements of your arms.
On the other hand, when you run with your arms outstretched without any shaking, you can ensure that your torso and feet are very stable during running.
Applicable people:
This test is very suitable for beginners of running technology, because they can't judge whether the running posture is correct by their own perception.
This test is also suitable for long-distance running training or the second half of marathon, because many people's running injuries are caused by distorted running posture, and the distorted running posture is because they have been running for too long (that is, they don't know the pain until they finish running), so they can't judge how they run ... At this time, if you raise your hand and run for one or two hundred meters, you will immediately know whether the current running posture is as stable as before.
How to improve the wrong running posture?
Improving the wrong running posture is a long-term process. The first thing that needs to be changed is the landing mode, and then the habit of pedaling.
You can start with the following 18 rules and improve them step by step:
0 1 Two-leg alternate support changes from one leg to the other.
Lift your ankles directly to your hips.
Shorten your support time as much as possible.
Try not to use force when landing the support foot, and keep it relaxed and light.
The support point should fall on the sole of your foot. Support you with your sole.
Don't follow your feet. Don't touch the ground with your feet.
Don't tread on the ground with your toes. When the weight falls on the soles of your feet, your ankles will rise. When your weight is on the soles of your feet, don't move your wet ht to your toes, and lift your ankles.
Always keep your ankles at the same angle.
Always keep your knees bent, not straight.
10 Every time the sole of your foot touches the ground, you should fall behind the straight line passing through your hips and knees, and your feet should stay behind the vertical line passing through your knees.
1 1 Don't deliberately increase the pace or increase the range of motion. Don't increase your stride or range of motion.
12 Keep your knees and thighs as low as possible and keep them relaxed.
13 Don't swing your knees and thighs back and forth too far, and don't move your knees too far away from the thick ts.
14 Don't pay too much attention to the movements under your feet.
15 Don't touch the ground with your toes, and don't touch the ground with your toes.
16 Your legs should fall freely, not by any muscle activity.
17 Keep your shoulders, hips and ankles in a straight line.
18 Swing your arms to keep your body in a natural balance when moving your feet.
When science is still wearing shoes, injuries have spread all over the city, and PB makes science come earlier than injuries.
Running for a long time, why do you always get hurt? Have you ever thought that this has something to do with your running posture? Maybe you have learned the correct running posture, but will you correct the wrong posture? Improper running posture will waste your energy and easily cause injury. Even minor corrections may make your running more efficient and safer. The Bigger Running Academy introduces runners to the "six essentials" to make their running posture correct. Mastering these six essentials can not only reduce the risk of novice injury, but also improve the speed and realize the personal PB of experienced runners in minutes!
First, the correctness of running posture
What does a high-level runner need to run well and healthily? The following four points are as important to runners as the two wheels of a car and the wings of a bird, and are the key to ensuring the correct posture of runners and improving their performance.
? High level of neuromuscular coordination
? Accurate stride timing (stride length/stride frequency)
? Strong muscle strength
? Perfect balance of muscle strength
Looking at the running action, it is a natural cycle of swinging → loading → pushing → swinging. These three actions form a closed chain cycle and are indispensable.
Running posture closed chain cycle
The ideal running posture must look harmonious and stretch, the upper limbs should swing actively, and the lower limbs should be "wheels" or "ellipses" instead of the common "pendulum" type.
Second, what is the appropriate running posture?
? Keep your head straight, look straight ahead and hold your chin? Relax your arms and shoulders, swing your arms closely together, and bend your elbows 90 degrees to avoid crossing the midline of your body? Keep your waist straight, lean forward moderately, move your center of gravity forward moderately, and use gravity to generate power to accelerate your progress? Tilt your toes forward, relax your knees, and land on the middle and front of your feet first, so that your feet can land softly. The landing place is below your body's center of gravity, and your footsteps are light to avoid heavy footsteps.
? During running, the foot touches the center of mass when landing (that is, the intersection of the vertical line of the center of mass and the ground).
? Move your body in the right direction: try to avoid the distance between your feet being too wide or too narrow or shaking your body back and forth.
? The shorter the touchdown time, the better.
Third, how to correct the running posture?
▼ The first point: high step frequency (about 180 per minute)
Whether running fast or slow, the overall pace frequency should be high. When the running speed increases, the stride naturally increases, while the stride frequency only increases slightly. Athletes should take shorter strides to increase their pace, not to increase their stride.
▼ The second point: touchdown time
The contact time between the foot and the ground is directly related to the force and power generated by the foot landing. Time is an important factor of strength, so the shorter the contact time between the foot and the ground, the greater the ground reaction force, step size and distance of each step.
▼ The third important thing: landing in the middle of the foot
If the foot follows the ground, it will have a braking effect and slow down the speed; If you land with the forefoot or midfoot, you can reduce the contact time with the ground, thus quickly storing and releasing energy. Therefore, landing in the middle of the foot can significantly increase the ground reaction force, strength and pace frequency.
▼ Fourth importance: vertical bounce
The ultimate goal of running is to move forward. In the process of running, every step an athlete takes, his body will fluctuate up and down, which will waste energy. Therefore, athletes should move their center of gravity forward smoothly, reduce the vertical jump of their bodies, and make maximum use of every step in the running process.
▼ The fifth largest collar: calf folding and hook foot
In the swing stage of running cycle, athletes should fold their calves and hook their feet in the direction of pelvis to shorten the swing radius of lower limbs. A shorter swing radius means a faster swing, which translates into a shorter contact time, thus reducing vertical bounce and finally obtaining a higher step frequency.
▼ Sixth important: arm movements
When running, balance your legs with your arms. Bend the elbow at least 90 degrees and swing forward or backward in the sagittal plane of the human body to avoid cross-swing.
So sometimes there is no breakthrough in running training. At this time, it is time to think about whether to correct the running posture. Mastering the "six essentials" to make the running posture correct is not only to reduce the extra endurance of the knee joint and avoid unnecessary injuries, but also to run freely. This is the real fun of running!
Hello, I'm glad to answer this question for you. I'm Luo Xianting, Sepp's fitness coach.
Correct running posture
Mainly divided into the following pieces.
Head posture
Trunk posture
Arm position
And the technical movements of the lower limbs
When running.
Try not to look down or up.
Look straight ahead.
Then try not to shrug or hug your chest when running.
Try to sink your shoulders.
Chest out and abdomen in.
The arms are usually held in a semi-clenched fist.
Located on both sides of the body
When swinging forward
Try not to cross your elbows on your torso.
When swinging backwards
You shouldn't see your fist.
When swinging forward, it is about the height of the chest.
But the midline of the body is fine.
Keep the coordination of upper and lower limbs
The amplitude of the front and rear swing arms should not be too large.
In running technology,
The location of the landing point of the lower limbs is particularly critical.
Generally, if the position is far from the center of gravity.
That is to say, if there is a big step.
It is easy to lock the knee joint.
The damage to the knee joint will be the greatest.
Secondly, if the landing site is closer to the center of gravity,
At this time, the knees tend to bend slightly.
It would be better for common protection.
If the impact point is close to directly below the center of gravity
Right under the hips.
At this point, the hips, ankles and knees remain slightly curved.
Muscles can participate in cushioning.
It is very helpful to protect joints and reduce joint injuries.
Finally, during the running,
Keep your ears, shoulders and hips in a straight line.
Keep your body relaxed
Let's take a look at the landing method! Three kinds: heel, middle and palm.
Let's look at the dynamic diagram again.
Now you should know how to be safest!
List some of the most common mistakes.
1: Deviation, light feet, heavy feet and unbalanced legs.
2. Twist your waist and hips and shake your shoulders.
3. Swing your arms left and right, like an old lady, learn to swing your arms back and forth to help you exert yourself.
4. I can't lift my feet, dawdle, and lift my forefoot too high. Tibialis anterior is in great pain.
5: The landing is too heavy, and it does not absorb shock.
6: Legs, thighs, hips, waist and abdomen can't be stepped on, and running won't exert force at all.
7: I can't even control my breathing.
8. Touching the sole of the foot is easy to cause tibial periostitis, and it is easy to run into 0 legs after long-term impact.
9: Toe on the ground. When running, the forefoot will strongly stimulate the calf muscles, which will cause the calf to thicken and form radish legs after a long time.
10: internal and external splayed feet. It is easy to cause damage to the knee joint and other parts, and it is also easy to cause X and O legs.
1 1: too much before and after. After a long time, it will cause shoulder, neck and back abnormalities.
On this question, China Science and Technology Fair invited the history teacher of Shanghai Institute of Physical Education to answer:
Correct running posture: running seems simple, and some people run easily and slowly; And some people are clumsy and struggling to run, mainly because the running posture is different.
Start running in a relaxed posture, with your jaw slightly retracted, your eyes looking down at a distance of about 10 meter, your whole body standing upright and leaning forward slightly, thus generating forward thrust. Using the correct swing arm amplitude, in running, the swing arm is up (forward) to the position of the chest line (nipple) and down (backward) to the waist, which is a more suitable swing arm amplitude. Push your body forward and roll your feet with your heels. When your feet land, don't make too much noise, but be light and elastic. Try to practice running quietly with gentle steps. If you master these essentials, you can run more easily.
At the same time, we should keep correct breathing: the breathing rhythm is closely coordinated with the pace, such as three-step breathing, three-step breathing or two-step breathing. We should use abdominal breathing, and the nose and mouth should cooperate. We should tuck in when exhaling, tuck in when inhaling, and breathe evenly, so that we can feel light when running. Easy to equip: a pair of thin running shoes, soft and elastic soles, good heat dissipation, will make running easier. Choose a lightweight, breathable, non-sticky, dry and non-friction sweater made of quick-drying polyester or special polyester.
Correct running posture can avoid sports injuries, save physical strength and make you run longer and longer.
★ The whole body leans forward slightly.
When running, look straight ahead and lean forward slightly as a whole. Do not include the chest arch, and do not lean forward or backward too much, which will lead to excessive tension in the chest, abdomen or back.
★ Swing your arms back and forth, not left and right.
When swinging forward, the arm leans slightly inward, and when swinging backward, the arm swings backward parallel to the waist; Never swing your arms from side to side. When swinging forward, don't cross the central axis of the front of your body. The elbow joint is about right angle; The arm should be kept on one side of the body. If the arm is too far away from the body, the body will easily shake, resulting in lumbar muscle strain.
★ Relax your shoulders.
Shoulders droop naturally, avoiding shrugging and making shoulder muscles tired.
★ Three steps and one breath, three steps and one breath
Breathing rhythm should be coordinated with running rhythm. Beginners are advised to keep the rhythm of "three steps and one breath, three steps and one breath". Breathe through the nose and mouth together, take a deep breath, let the oxygen fully enter the body, then exhale slowly and breathe slowly.
★ Half-clenched fist or palm open
Avoid clenching your fists to avoid tightening your forearms.
★ run in small steps
The stride is too big, which requires the quadriceps femoris to provide greater strength support. This will make the first runner unable to keep a long distance and can't keep up with his breathing.
★ When landing, try to push your knees straight after buffering and bending.
The moment the foot touches the ground, the rebound force of the ground will act on the knee. If your knees keep bending when you run, the rebound force of the ground will directly hit your knees. If the knee is slightly straightened after bending and buffering, the force will gradually extend upward and become smaller, so the damage to the knee joint will be greatly reduced.
★ The forefoot touches the ground first.
In long-distance running, there are two scientific landing methods, one is to land on the whole foot, the other is to land on the previous foot, and then quickly transition to land on the hind foot. Both methods can play a good role in vibration reduction. Because the forefoot of normal people is composed of small meat pads at the roots of toes and fingers, it has certain elasticity and shock absorption function. Long-term heel landing first will cause injuries to achilles tendon, knee joint and psoas muscle.
I am a senior runner. I have been running for several years, and the distance I run is thousands of kilometers. In the process of running, my understanding of running gradually deepened. I found that running really has a lot to pay attention to. If we don't pay attention, it is likely that we will be injured in running.
During my running, I often meet some new runners who have just embarked on the road of running, and their running posture is extremely nonstandard.
In fact, the correct running posture can not only make us run faster and farther, but also prevent us from being injured in running. Moreover, good running posture can make us run more efficiently and achieve better running results in the same time.
Today I will tell you what the correct posture is when running.
1. Head position
I found that many people either keep their heads down or hold their heads high when running!
In fact, these two postures are very incorrect! If you keep this cervical posture for a long time, you are likely to get cervical spondylosis, which is very unfavorable to your health.
Therefore, when we are running, we should look straight ahead and keep our heads vertical and in a straight line with the spine, which can reduce the pressure on the spine and keep our heads relaxed.
Relax your shoulders
Many people have stiff arms when running, all because their shoulders are not relaxed. We don't want to tighten the shoulder muscles, we should hang our shoulders naturally and swing our arms easily with the shoulder muscles!
3. The position of the arm
When we run, the position of our arms is very important. If our arms swing naturally, we can reduce our redundant energy consumption and let us run further!
Many people will swing their arms left and right when running, which is actually very wrong. When we run, the big arm and the small arm should form a 90-degree angle, and the arm should swing back and forth at the same time, so as to drive the body forward and make us run more easily and efficiently.
4. Position of the back
Never hunch over when running, because hunchback will increase the pressure on our lumbar spine, which will definitely lead to spinal curvature for a long time, which is one of the reasons for our backache after running. Therefore, when we run, the spine should be relaxed and straight, and the body should swing around the spine.
5. Lower body posture
In fact, the lower body occupies an extremely important position in our running, and most of the energy is borne by the lower body! If our legs swing incorrectly when running, or the landing posture is incorrect, it is likely to cause damage to our knee ligaments and joints.
The best way is to drive your calves with your thighs and relax your ankles for running. I often see people whose thighs are not moving very much and their calves are moving. In fact, this is very wrong, which will greatly increase the pressure on your knees and calves, and your ankles are also easy to get hurt.
Running posture is really important, please pay attention to good running posture, which can make us run healthier and happier!
I hope my professional knowledge can make you run healthier and healthier!
I hope my professional knowledge can make you run healthier and healthier!
Analyzing professional athletes and ordinary runners, we can find that 100 runners have 100 running methods, which are different. Here are three basic running methods, namely swing running, torsion running and piston running. By analyzing the types of your bones and muscles, you can find a running method and posture that suits you.
Swing running method: running method: this running method is characterized by a large swing of the legs back and forth, just like a pendulum clock. Push your shoulders down behind your pelvis and take a step forward under the action of gravity balance mechanism. Landing mode: heel-type plantar load-bearing line: the load-bearing line extends from heel to toe, suitable for people: this running mode is suitable for runners whose upper body is longer than lower body. This kind of runner is good at using low center of gravity to pedal flexibly, and using strength and the number of leg changes to generate driving force. Maximizing traction is its typical feature.
Torsion running: Running: This running method is characterized by running like twisting the body. Turn the shoulders and pelvis in the opposite direction and turn the force generated in this way into a driving force. Landing mode: Toe landing (forefoot landing) plantar load-bearing line: U-shaped and V-shaped load-bearing lines from the little toe ball to the heel ball are suitable for the crowd: the upper body and the lower body are almost the same length, and runners with longer calves than thighs are more suitable than those who rely on leg strength and upper body rotation. Runners with shoulder width and inverted triangular hips are also suitable for this method.
Piston running: Running: This kind of running is characterized by two knees moving up and down like pistons. Keep the balance of the upper body through the front and rear swing arms. Landing mode: the whole foot touches the ground, and the bearing line of the sole: the little toe ball and the foot follow the ground, and then lean to the side of the big toe ball, which is suitable for the crowd: runners with short upper body and thin figure, flexibly use the balance force generated by the up-and-down movement of their legs, and the piston running method with it as the driving force is the most suitable.
Once the running mode is changed, the muscles and movements involved in the exercise will change, and the natural low landing mode will also change. Swing running and turning running can easily feel the flow of weight on the soles of feet, and piston running has a strong feeling of trampling.