Five common mistakes in running and fitness. Running is the most common way to keep fit. Some people think that running and fitness is very simple, but few people can do it with the right running method. Here are five common mistakes that are easy to make in running and fitness.
Five common mistakes in running and fitness 1 1, buying the wrong shoes.
Everyone's feet are different. Shoes that fit one person may not fit another. You can buy a pair of expensive and sexy running shoes worn by Bolt, but they may not be your type. The best way is to go to a professional shoe store and buy running shoes suitable for your feet under the guidance of professionals. Not everyone can do this, but it should be noted that inappropriate shoes will not only affect running performance, but also lead to injuries.
2. Running too hard and too fast
Running is a very influential sport. Running involves many hits on the floor. You must start at a slow pace and rhythm, and then gradually increase the volume week by week and month by month. Humans always tend to test their limits from the beginning, but too much, too heavy and too fast will only lead to pain and injury. You must give your body enough time to adapt to the running environment and pressure.
3. Do excessive exercise beyond the existing physical level.
Now that the Internet is developed, professional runners often publish their own training plans, such as on twitter or facebook, and some people think that they should exercise in their own way. But we must face up to the reality and do exercises suitable for our physical condition, such as jogging repeatedly. Only by establishing a good foundation can we gradually increase the content of exercise.
4. Pay too much attention to running posture
We have all seen some "ugly" runners. They run like running with toes or elastic ropes. However, experts tell people: Don't worry about the way you run, just go out and run. Many people emphasize that running should have a "correct posture", especially for beginners, but the last thing you should do is to change your running posture and force it into an unnatural running way. Just go out for a run and do what you feel good about.
5. Become a slave to watches.
Many novice runners always insist on time, distance, speed and so on, but experts point out that it is not necessary to wear a watch when running. Running is a pleasure. If you keep looking at the data and forget to enjoy it, you may run too far and get tired. Moreover, this is not the true meaning of running.
Five common mistakes in running and fitness. Mistake 1: the back pedal is weak, which leads to sitting and running.
Reasons: unclear understanding of technology, kicking off the ground too early; Lack of strength in legs and ankles; Poor mobility of hip and leg.
Corrective methods: explain and demonstrate repeatedly to let students know the correct technology; Do more anti-pedaling, uphill running, running and various bouncing exercises. When running, pay attention to swinging legs and thighs to drive hips forward, strengthen the strength and flexibility of waist and legs, and pay attention to strengthening the strength of plantar muscles.
Mistake 2: I feel that I can't run straight, shake from side to side or the center of gravity fluctuates too much.
Causes: incorrect head posture and unstable sight; The figure of eight or leg strength outside the foot is different; The swing arm moves incorrectly, and the two arms exert different forces or the swing amplitude is small; The back pedal angle is large, so jump and run.
Correction method: set up a sign in front of the runway, watch the sign run, keep the line of sight parallel to the sign, and avoid excessive fluctuation of the center of gravity; When running, pay attention to the knee joint swinging straight forward and running along the drawn straight line; Pay attention to the landing position of your feet when running (especially when you are tired), and don't have splayed feet; Strengthen the strength exercise of weak legs and weak arms; Run at an appropriate rear pedal angle.
Mistake 3: The movement is tense and uncoordinated during running, the swing arm movement is incorrect, the breathing method is incorrect, and the step size is too large or too small.
Reason: will not relax the shoulder and leg muscles; Body posture is too forward or backward; Do not understand the role of swing arm action; Poor flexibility; The development of muscle strength in different parts of the body is unbalanced; The technical concept is unclear.
Correction method: Do flexibility exercises frequently, strengthen weak muscle groups, and make the muscle strength of all parts develop in a balanced way. At the same time, strengthen the exercise of running breathing method, enhance the strength of breathing muscles, and get more oxygen during running.
From slow to fast, listen to applause and run downhill with the wind; Explain and demonstrate repeatedly to understand the correct action flow and breathing method; A special exercise of jogging, middle-speed running and alternating running in the upper body.
Five common mistakes easily made in running and fitness, and three mistakes in key running posture
1, the landing point is in front of the body's center of gravity, and the weight is not on the ball on the front foot.
2. When a certain part of the body deviates too far from the center of gravity during the support period, the neuromuscular coordination ability is reduced and the muscles are excessively tense.
How to correct it?
1. Correct the position of your weight: In order to make your weight fall on the soles of your feet accurately, there are two corrective actions that have good training effects. One way is to put a small brick under the forefoot and stand barefoot on it to maintain the key running posture and balance. The other way is to stand on the fitness ball instead. Always make sure that your weight is only on your front foot, not your heel. This exercise can deepen your sensitivity to your weight position.
2. Correct the problem that a certain part of the body deviates too far from the center of gravity during the support period: The most effective visual improvement is to deliberately keep balance with the standing posture of toes and legs, remember the feeling, and ask your partner to take a picture at the same time, and then take another picture in the standard key running posture. Compare the two photos carefully, move your shoulders, hips, knees, arms and head, and realize the difference between these two postures.
Left: the heel hits the ground first, and the landing point is in front of the body center of gravity/right: when the sole hits the ground, the soup leg stays behind the body, resulting in a braking effect.
Fallen mistake
1. Falling is an action that uses gravity to generate forward momentum. Almost effortlessly, the source of all mistakes comes from a misunderstanding: muscle exertion can accelerate. The acceleration of running comes from falling, and the power of falling comes entirely from gravity, so in fact we can't accelerate through muscles.
Runners don't know how to let their bodies fall freely, and their upper body is stiff. This action to stop him from falling forward is equivalent to braking. Usually when the runner can't control the current pace, this will lead to the above results.
3. Pushing and pedaling when falling is also a common mistake. Runners hope to push their bodies forward by straightening their knees or ankles during the acceleration phase of falling. Runners should completely let gravity pull their bodies to rotate. Pushing will hinder the body from rotating forward.
How to correct it?
1. Bend over and run: Draw a straight line with the hip as the center, and check the relative position between the trunk and the straight line to confirm the deviation range. Deliberately exaggerating the degree of bending and then returning to a straight posture will help you distinguish the difference between the two.
2. Two-legged bounce and one-legged bounce in key running postures can avoid bending.
Left: Bend over and run/Right: Push.
Pullup error
1, the standard of pull-ups is that, regardless of the pace, the soles of the feet should be pulled directly below the hips after landing, and the height of the soles from the ground is not the key. The key is that the flying foot in the support period must always be kept directly below the hip. The main mistake of pull-ups is that the flying legs are still behind the hips after the soles of the feet land. This is because I missed the opportunity to pull up, or I didn't remember to pull up the sole at all.
2. Lift your feet off the ground by lifting your knees and thighs. It is incorrect to lift your knees with your front legs, which is related to the common "knee lifting" training.
How to correct it?
Starting from a very simple idea: I want to pull up the soles of my feet right under my hips, and the trajectory of my feet is close to an ellipse when I fly. It's not intentional. In order to achieve a perfect pull-up, I must have a correct emotional image in my mind: my feet are pulled directly from the ground after flying. There are many ways to practice pull-up consciousness and strength, such as ankle weight, tying elastic rope and practicing on fitness equipment. If you don't have tools, you can ask your partner to help you, and your partner can put his hand on your ankle as resistance.
Landing error
1. For runners, the most fatal problem is that the feet follow the ground, and this problem is more or less related to "dorsiflexion of the feet", that is, the feet are upturned and the dorsiflexion of the feet bends towards the calves.
2. When landing, the weight is pressed on the outside of the sole of the foot, which is generally called "foot valgus". 3. The landing standard of posture running is: when landing, the sole of the foot should be directly below the body, and the whole body weight should be transferred to the ball of the forefoot as soon as possible; However, many people always think that the soles of their feet should fall directly under their hips, which is actually incorrect. This kind of mistake is rooted in the runner's hope to return to the ground safely as soon as possible, which is manifested in the runner's "active landing", that is, accelerating the fall of the sole of the foot by force, rather than letting it fall freely.
How to correct it?
You must first understand that running is to "fall", so you have to "pull up". Therefore, you must constantly learn the techniques of pull-ups and drops. A series of pull-ups and falls are designed to make you feel your weight fall on the ball in your forefoot. You can start with your feet jumping in place and then jump rope in place. Jumping can help develop the feeling of landing on the forefoot.