Diagram of the correct footing method for running 800 meters
Picture of the correct footing method for running 800 meters. As we all know, running also has certain knowledge and knowledge. When running, the landing of the feet is particularly important. If the landing method is wrong, it is easy to sprain the foot. The following is a diagram of the correct landing method for 800 meters of running. Picture of the correct footing method for running 800 meters 1
1. Landing on the forefoot
This kind of landing method is generally seen in sprinting or 100-meter sprint. It has a negative impact on the runner's speed and legs. The foot strength requirements are relatively high; the ideal forefoot landing mainly falls on the ball of the foot and the outer edge; at this time, the foot slightly pronates to bear the weight, and then the toes leave the ground.
2. Mid-foot landing (or full-foot landing)
Mainly relies on the ball of the foot, and also involves the heel. At this time, the foot lands parallel to the ground. The arch of the foot absorbs impact. As in the video above, most of the impact is first rolled from the outside and then the entire foot lands.
3. Heel strike
Heel strike will receive double impact, including braking force, many of which Slower runners will choose this landing method.
Your touchdown time is different depending on the way you hit the ground (it is said that runners who are accustomed to landing with their mid-foot take 183 milliseconds each time to touch the ground).
The longer the ground contact time, not only is not conducive to PB, but also increases the risk of injury because the ground contact time is too long. This is why we always advocate increasing the cadence when running, just to shorten the ground contact time, thereby reducing the pressure on joints such as knees and ankles and improving your running economy.
However, the type of touchdown is affected by the speed and distance as well as the runner’s own muscle strength. No matter which touchdown method you choose, the most important thing is to avoid landing with too heavy steps or too large steps. This way you can better avoid damage.
When running, the landing of the foot is particularly important. You should land with the heel and midfoot, then quickly roll the sole of the foot forward, and then push off the ground with the forefoot. The sound when your feet hit the ground should not be too loud, but should be light and bouncy. Many people are used to landing on the soles of their feet when running. In fact, this landing method is not scientific. Since there is no buffer when landing, it brings a great impact to the body. This is especially true when running on hard surfaces such as asphalt roads; avoid internal and external horoscopes. When running, if your feet land in an "inward" or "outer" shape, your knees and toes cannot stay in the same direction, which will increase the burden on the knee joints and easily cause damage to the knee joints and other parts in the long run.
Running is a very good way to exercise and can effectively improve cardiorespiratory endurance. Cardiopulmonary endurance is the ability of the human cardiovascular system and respiratory system to ingest, transport, absorb and utilize oxygen, metabolize, and produce energy. It can also be understood as a person's ability to continue physical activities. In layman's terms, it's your ability to run, swim, climb stairs, and work for long periods of time.
The stronger your cardiopulmonary function, the easier it will be to walk, run, study and work, and the longer you can maintain various activities. Scientific research shows that for both men and women, "poor cardiopulmonary endurance" is the primary risk factor leading to death in the population, exceeding risk factors such as high blood pressure, smoking, high cholesterol, diabetes, and obesity.
Therefore, enhancing cardiorespiratory endurance is one of the important means to improve human health, prevent diseases, and extend life. Strength training is as consistent as running. You cannot complete the movements in a hurry, let alone fish for three days and dry the net for two days. Only by taking it seriously as always can you get unexpected results. Picture of the correct footing for running 800 meters 2
What is the correct posture for running
1. Keep your head upright, look forward, and keep your chin.
2. Relax your arms and shoulders, swing your arms in a tight and consistent range, and bend your elbows at 90 degrees to avoid crossing the midline of your body.
3. Keep your waist straight, lean your body moderately forward, keep your center of gravity appropriately forward, and use gravity to generate the power to accelerate forward.
4. Point your toes forward, relax your knees, and touch the front of the soles of your feet to the ground first, so that your feet land softly, below the center of gravity of your body, and walk lightly to avoid the sound of heavy footsteps.
How to correct incorrect running posture
1. When running, pay attention to deepening your breathing, rather than just speeding up the breathing rate. This will cause the breathing to contract too frequently and be overly tense, causing respiratory muscles to contract. The spasm stimulates the receptors in the respiratory muscles, causing pain. Breathing not only needs to be accelerated, but also deepened. Don't breathe with your mouth wide open when running long-distance in cold weather, because you will inhale too cold air. The cold air will be sucked into the lungs and stimulate the blood vessels in the lungs to constrict. As a result, blood circulation will be hindered, which will cause chest pain and chest tightness.
2. When running, it is best to avoid sideways movements of the legs. Swinging your legs sideways is not only redundant, but can also lead to knee injuries. The correct posture should be with your thighs facing forward.
3. During daily running exercise, the ideal speed is about 180 steps per minute. Otherwise, the impact force between the body and the ground will increase, causing knee joint pain.
Cadence refers to the number of times your feet touch the ground in 1 minute, which generally reaches 180 times per minute. The lower the cadence, the longer the feet touch the ground and the more strenuous it is. Therefore, the cadence of good runners is very high, and some can even reach 190 or 200. Of course, these are related to talent, but most people can reach 180, so if your cadence does not reach 180, you need to speed up. . Running downhill, running with your hips raised, raising your legs high, etc. will all help you increase your cadence.
4. The body trunk from the neck to the abdomen should be kept naturally upright. Do not bend over or deliberately straighten. The left and right swing should not be too large. This posture helps maintain smooth breathing, body balance, and coordinated strides.
5. During running, your head and shoulders should remain stable and avoid shaking your head. Your eyes should be focused forward and your shoulders should be relaxed appropriately.
6. When running, natural arm swing is very important. The left and right swing of the hand should not exceed the midline of the body, and the up and down swing should not be higher than the chest. During the arm swing, the fingers, wrists and arms should remain relaxed, and the elbow joint should be bent at about 90 degrees, close to the sides of the body.
7. When running, your hands should be held lightly and naturally. Clenching the fist too tightly can cause tightness in the forearm muscles, which can prevent normal shoulder movement. When running, never hold a mobile phone, MP3 player or drink bottle in your hand, otherwise it will cause the body to sway and prevent you from maintaining a correct upright posture, increasing the chance of injury.
8. Once the pace is too large, you will feel like you are stretching your feet forward when running. This will produce destructive pressure and easily cause sports injuries. During daily running, the pace does not need to be too large, and the foothold should be about 33 cm in front of the body. Sudden increase in pace can easily lead to Achilles tendon injury. After landing, your toes should feel like they are gripping the ground, and your body should lean forward at the same time to slow down the impact between your feet and the ground. The smaller the impact, the smaller the risk of injury to the ankle and its joints.
9. During running, the twisting range of the crotch is about 5 to 7 degrees. Twisting the hips more than 10 degrees can easily lead to problems such as iliotibial band syndrome (lateral knee pain) or hamstring muscle strain.
10. Many people are used to landing on the soles of their feet when running. In fact, this landing method is incorrect. Since there is no buffering and transition when landing, it is easy to squat and injure the cervical spine. This is especially true when running on hard surfaces such as roads, which can easily lead to tibial periostitis in the long run. To correct how to land on the soles of your feet, it is recommended to find a soft and safe sand or dirt road, take off your shoes, and start running barefoot. You will find that you will naturally run on the soles of your feet (it will hurt when your heels land on the ground, your body is very "smart" "To avoid this method), you can practice it several times, and the time can be very short each time. After all, this is posture training and not running volume training, so it does not need to be for a long time, as your feet will not be able to bear it. If you really can’t find such a place, go for a run on the treadmill and remember to wear five-finger shoes. In addition to this method, there are some good methods. Do some flexibility exercises before running to activate the correct mode, such as hip-raising running, leg raising, skipping rope, backward running, etc. These all require using the soles of the feet to exert force. of.
11. If you are "inside-out" or "outside-out" when running, your knees and toes cannot be kept in the same direction, which will increase the burden on the knee joint and easily cause knee joint damage in the long run. Injuries to other parts of the body.
12. In order to relieve athletes from boredom, many gyms install TVs above or on the treadmills. Therefore, many people either raise their heads or lower their heads when running, which will increase the burden on the cervical spine and shock. When running, your head should naturally remain upright and your eyes should be looking straight ahead. Picture of the correct footing for running 800 meters 3
Benefits of running
1. Eyes
People who insist on long-distance running spend about an hour every day with straight eyes. Looking into the distance is a great way to relax and rest your eyes. If you have a school-age child at home, if you can let him run every day, the chance of myopia will definitely be reduced.
2. Neck, shoulders, spine
People who often sit in front of the computer will have some cervical and shoulder problems. Correct running posture requires back Standing straight and relaxed, long-term persistence will greatly improve the discomfort of the cervical spine and shoulders.
3. Heart
Keeping running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body is greatly increased, and the working quality of each organ is naturally greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, so that the coronary arteries have enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of the lower limbs, venous blood flows back to the heart and prevents intravenous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is also better than that of ordinary people. The body’s adaptive changes to long-term middle and long-distance running can improve metabolism and reduce Blood lipid and cholesterol levels.
Pay attention to your diet
The first 60 minutes
Before exercising, the food you eat is to provide energy. It will fill up your "gas tank", boost brain energy and focus on exercise.
At this time, you should eat high-calorie foods. Try an energy bar. It is a snack made of grains. It tastes like an egg roll and can bring you enough energy. So that you don't feel too full or too hungry.
The first 20 minutes
If you only have 20 minutes before exercising, liquids or foods with a high G1 value are best. These fast-acting carbohydrates will help reduce abdominal discomfort or gas during a workout while providing an instant burst of energy.
At this time, you should eat high-vitamin foods, open a bottle of vitamin drink or have a honey or jam sandwich made of white bread. This type of food digests quickly.
The First 5 Minutes
A pre-workout snack is never necessary, but it can provide instant energy supplement.
At this time, you need a small amount of high-G1 carbohydrates, such as eating a small handful of raisins, almonds or quince
The last 5 minutes
makes people extremely tired A workout session depletes your stores of glycogen -- the easily accessible source of energy stored in your muscles -- while damaging your muscle tissue. Therefore, your goal is to replenish these stored energy as quickly as possible so that your muscles can be repaired and ready for the next session.
At this time, you need a large amount of high protein to repair and rebuild damaged muscle tissue.
45~60 minutes after exercise
You should eat more at this time. Research shows that people should eat within two hours after exercise, which is the fastest replenishment rate. At this time, eating a meal high in carbohydrates and containing low-fat protein can not only increase the glucose consumed by the muscles, but also promote protein to enter the muscles to repair them.
At this time you should eat foods that replenish electrolytes. Like a pasta dish with lean meat sauce and a side of mixed vegetables. It is also necessary to replenish electrolytes lost through sweating to facilitate the body's absorption of fluids.