Many runners and people who have just come into contact with running are often confused by a question: how can they fall on their feet to run easily? Now follow this website to learn about it!
According to the landing method, running can be divided into front foot running, back foot running and middle foot running. Forefoot running is that the toe bone touches the ground earlier than the heel. During this period, the triceps of the lower leg produces centrifugal contraction, which is conducive to the force of pedaling the ground in the later stage. Such landing style is generally common in sprint or 100 meter sprint, which requires high speed and leg strength of runners. After foot running, the heel lands on the ground earlier than the toe bone, the knee joint transitions from the straight position to the flexion position, and the quadriceps femoris produces centrifugal contraction. Therefore, it produces a large load on the knee joint, which is not conducive to the force of pedaling on the ground in the later stage, and the running speed is relatively slow. Midfoot running means that the heel and toe bones land at the same time, that is, the sole of the foot lands at the same time. Compared with rear foot running, it reduces the impact on the knee joint and the strength demand for the posterior muscles of the lower leg. The speed is between the back foot run and the front foot run.
Middle and long distance running training or competition, usually in the form of front foot running or middle foot running; Fitness in the form of jogging, usually in the form of midfoot running and hindfoot running. For people with low range of motion of lumbar spine or bone and joint diseases of lumbar spine, it is recommended to use rear foot running with heel landing; For long-distance runners or people without lumbar problems, it is recommended to run with front feet.
Rear foot running has greater lumbar mobility and can reduce the impact to a greater extent, but it has a large ground reaction force. Improper force may cause stress fractures of lower limbs. The touchdown time of forefoot running and midfoot running is short, which has little pressure on knees, ankles and other joints, but over time, it may also produce a series of foot diseases such as heel tendinitis, metatarsal fracture and so on. However, the type of touchdown is affected by speed, distance and the strength of the runner's own muscles. No matter what method is adopted, the most important thing is to avoid taking too heavy and too big steps when landing.
After selecting the landing part, we should also choose the right ground. The forces of the two are mutual. It's best to run plastic track. If the conditions are not enough, choose asphalt road. The cement road is too hard and it is too oppressive to the knee. It is not recommended to run on it. If the runner is overweight, it's best to choose a plastic track.
Running is a science, and the most scientific exercise method can achieve the best effect.
1. Head and shoulders
Essentials of running movement - keep the head and shoulders stable. Keep your head straight ahead. Unless the road is uneven, don't lean forward and keep your eyes on the front. Relax your shoulders properly and avoid chest. Power stretch -- shrug. Relax and droop your shoulders, then shrug up as much as possible, stop for a while, and repeat after restoration.
2. Arm and hand
Essentials of running action -- the arm swing should be a forward and backward action with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle is about 90 degrees. Swing forward slightly inward and backward slightly outward.
Power extension -- lift the elbow and swing the arm. The two arms are in the ready starting position from front to back, the elbow joint of the back arm is raised as much as possible, and then the front swing is relaxed. Lift higher and higher as you move faster.
3. Trunk and hip
Essentials of running movement - keep upright from neck to abdomen, rather than leaning forward (unless accelerating or uphill) or backward, which is conducive to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much up and down. Actively send the hips when swinging the legs forward, and pay attention to the rotation and relaxation of the hips when running. Dynamic stretching - lunge leg pressing. Open your legs back and forth, the same width as your shoulders, slowly press down the center of your body until your muscles are tense, and then relax and restore. The torso remains upright at all times.
4. Waist
Essentials of running action - keep your waist naturally upright and not too straight. The muscles are slightly tense, maintain the trunk posture, and pay attention to buffering the impact of foot landing.
Dynamic stretching - body flexion and extension. Stand naturally with your feet open and shoulder width apart. Slowly bend the torso forward until the hands drop to the toes, hold it for a while, and then recover.
5. Thighs and knees
Essentials of running action -- swing your thighs and knees forward rather than up. Any lateral movement of the leg is redundant and easy to cause knee injury, so the front swing of the thigh should be straight. Dynamic stretching - front bow body The distance between two feet is the same hip width Put your hands behind your head Bend forward from the hip joint Keep your back straight until your biceps feel tense.
6. Calf and Achilles tendon
Essentials of running action - the foot should fall about one foot in front of the body, close to the midline. The lower leg should not be crossed too far to avoid strain of Achilles tendon due to excessive stress. At the same time, pay attention to the cushioning of calf muscles and Achilles tendons when landing. When landing, the calf should actively pick the ground backward to make the body actively move forward. In addition, the forward swing direction of the lower leg should be positive, and the foot should be forward as far as possible, and do not turn outward or backward, otherwise the knee and ankle are easy to be injured. You can check your footprints when running on the beach for reference.
Dynamic stretching -- supporting the wall and lifting the heel. Stand about 1 meter facing the wall, stretch your arms forward as wide as your shoulders, and support the wall with your hands. Lift the heel and then put it down. Feel the tension of the calf and Achilles tendon.
7. Heel and toe
Essentials of running action - if the stride is too large and the calf extends too far forward, it will follow the ground with the foot, produce braking reaction force, and cause great damage to bones and joints. When landing correctly, land on the ground with the middle of your foot, and quickly disperse the impact force to the sole of your foot.
Dynamic stretching - sitting ankle stretching Kneel on the ground with your hips close to your heels and your upper body upright Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension Then lift your hips and repeat The movement should be rhythmic and slow.