What is a reasonable running posture? These 10 articles are summed up in place!
Running posture has always been a hot spot for runners. Reasonable and correct running posture can help runners avoid running injuries, improve running efficiency and improve running performance.
But obviously not everyone's running posture is reasonable, a reasonable running posture is to practice and run repeatedly to experience.
Regarding the running posture, the following 10 painstaking summaries are given to the runners.
First, the running posture has both commonality and personality.
Running posture is a personality. Runners don't have to do a deliberate imitation in order to learn a certain running posture, because each person's running posture cannot be exactly the same.
Running posture is something that has a certain personality. Everyone's height, weight, muscle strength, joint flexibility and so on have certain differences. These differences will inevitably make everyone have a running posture with their own.
Running posture is also a common thing. The commonality of running posture is to follow the basic principles of sports biomechanics and dynamics.
For example, whether you run fast or slow, the swing arm and the pace should be coordinated during running; the knee joint should be stable during running, the correct lower limb line should be maintained, and the knee joint buckle should not appear; the core should be tightened and the waist should be kept. The back is straight and can effectively transmit power. This is the rule to follow in any exercise.
Second, running on the ground is a process, not a point
There are three types of running in the running, heelfoot strike (HFS), forefoot strike (FFS), and midfoot strike (MFS).
The way of landing here refers to the position where the sole of the foot touches the ground during running, not to say that only one point is used during the running.
Whether it is the heel to the ground, the toes to the ground, or the forefoot to the ground, the transition to the full foot;
For example: the runner with the heel on the ground, the ground on the outside of the heel, then the inside of the heel, and then the transition to the sole of the foot; the runner with the forefoot on the ground, the forefoot first landed, then down, and finally the whole foot to the ground.
Therefore, during the running process, the runners don’t want to land on the forefoot, so that every landing does not let the heel fall. This is a serious mistake.
Third, the way of landing is not important, the important thing is that the location should be close to the center of gravity
In fact, the location of the ground is not the most important, the important thing is the position of the foot relative to the center of gravity of the body when touching the ground.
In other words, the key is that the position of the foot when it touches the ground should be close to the center of gravity of the body. When the position is too far forward, the body is overly obvious, and the knee is forced to straighten, it is easy to cause the joint to absorb the reaction force of the ground very quickly, which will increase the possibility of damage.
Therefore, the problem of most runners is not the heel itself, but the slow pace, which leads to excessive fluctuations in the center of gravity. On the other hand, it is easy to cause the calf to step across the ground, thus forcing the human body to bear more. Big impact. When the location is close to the center of gravity of the body, at this time, the hips, knees, and ankles are slightly curved, so that the vertical reaction force of the ground can be effectively absorbed, thereby reducing the vertical impact rate.
Fourth, improve the running pace, so that you are closer to a reasonable running posture
For the mass runners, it is especially necessary to achieve a reasonable running posture: properly speed up the step frequency, let the step frequency reach 160 steps / min or more, preferably 180 steps / min, the faster the pace, the faster the pace, but Even if the speed is slower, the step frequency is recommended not to be lower than 160 steps/min.
Many running injuries are caused by slow pace. When running, slower pace often means that the center of gravity is too large and undulating, not only laborious, but also subject to greater impact.
Therefore, for the mass runners, properly speeding up the pace can reduce the center of gravity of the body, while keeping the location closer to the center of gravity, which helps to absorb and reduce the ground impact, making you closer to a reasonable running posture.
5. Regardless of the speed, the knees should be slightly curved when landing.
All running injuries, especially knee injuries, can be attributed to the fact that the ground force is too large when landing, and the greater the force on the ground, the greater the reaction force on the ground, the more external loads the body muscles and joints are subjected to. Big.
In order to reduce the ground impact when landing, in addition to reducing weight, we must keep the knee flexed when we land, and actively press down the knee after landing, relying on muscles rather than bones to cushion the ground impact.
This is like, we jump from a height. If your lower limbs are straight and straight, you will of course suffer a lot of ground impact and even cause a fracture, but if you land, your knees will remain bent and actively bend your knees. When the hips are bent, the ground impact force can be effectively buffered, and the huge impact force is dissipated in the active depression action.
When landing, the knee joint angle is always about 160 degrees, which can effectively buffer.