We might as well take time to sit in the seats on the court or stand in the treadmill area of the gym to observe. You will find that everyone's running posture is completely different, even strange, such as the following running posture. Does it feel familiar?
These wrong running postures, in addition to looking very clumsy and unreasonable, will also damage health, accelerate fatigue during running, make running inefficient, and more likely increase the risk of injury, which is not worth the candle.
Whether running on the road or training on the treadmill, a reasonable running posture can not only improve our running efficiency, but also reduce knee joint impact and avoid joint injury.
Running posture
When it comes to running posture, it is necessary to elaborate. A running posture can not be completed by a running bible, and it is difficult for us to learn systematically like professional athletes. So we might as well introduce it intuitively from the three most important running postures. What should a reasonable running posture be like?
1, forefoot running method
Requirements:
Need to have a certain speed standard, that is, this running method is generally used for high-speed running.
Features:
At first glance, you will feel that your whole foot is on the ground, but when you look closely, it is actually only when you land. The outer side of the forefoot touches the ground slightly first, and then the foot touches the ground. It should be noted that at this time, the center of gravity of the body should be in the forefoot position. This advantage is to make full use of the Achilles tendon and make the body like a "spring" when running, which is more helpful.
Tip:
Running with your forefoot is not running on tiptoe! ! ! Not running on tiptoe! ! ! This will cause the calf muscles to be too tense and cramp easily after a long time. At the same time, there will be risks of plantar fasciitis, achilles tendinitis and other diseases. Be careful not to make mistakes.
2, the whole foot running method
Requirements:
This kind of running method is more common in short steps and quick steps, which can improve the step frequency and reduce the stride length, reduce the risk of injury and improve the running speed as much as possible. Careful netizens can observe that marathoners often switch to this way of running during the race.
Features:
As can be seen from the picture, when the whole sole is in the air, the posture is the same as that of the hind sole landing, and then at the moment of landing, the whole sole first lands on the outside and then transitions to the inside landing. Because the whole foot touches the ground, the contact area is large, so the impact force is minimal and relatively safe.
Tip:
This running method has the lowest utilization rate of achilles tendon, so the buffering effect of people is relatively poor. In addition, it is a running mode with full sole transition, so the requirements for shoes are higher, which means that professional running shoes with stronger cushioning performance must be used.
3. Run with the back soles of your feet
Requirements:
The back foot and sole running method hardly involves exertion, so there is basically no difficulty, which is more suitable for beginners with weak physical strength, but remember that it is only suitable for jogging close to walking. There is a certain strength in the legs. After the speed keeps up, please change to the whole foot or forefoot running method in time.
Features:
This action is the most common and is also the running posture of many people when running. Looking at the picture, we can see intuitively that this is an action cycle of heel landing first, then pronation, kicking and starting.
Tip:
The running mode suitable for jogging must be very slow, because when running with hind feet, the heel impact is directly against the knee at the moment of landing. Too fast and too heavy impact puts great pressure on the joints, which can easily lead to knee joint injury. Only if it is slow enough can the impact force of touching the ground be eliminated by slow rolling.
There is no 100% standard running posture in the world, only reasonable running posture at different speeds, as Bud Coates, the author of Running in the Air, said:
"Everyone's running posture is like everyone's signature. There is no such thing as a standard running posture in the world. As long as your center of gravity is vertical and you are not injured when running, you can adjust yourself according to your personal habits and body shape. Running for a long time is a good running posture. "
How to run the SprintBok treadmill?
Knowing the running posture, we tried to turn on the SprintBok unpowered treadmill.
The above three different running postures correspond to three different running states, including fast running, jogging and fast jogging with small strides. We should have corresponding running postures in different running states. SprintBok's slope treadmill is designed for different running situations, and at the same time, it allows you to correct the wrong running posture unconsciously.
It can be seen that when your speed is slow, the most natural and comfortable posture is to put your feet on the ground. At this time, the buffering speed is slow, the impact is small, and it is safer.
When jogging in a short stride, the achilles tendon is less involved and the calf is in a relaxed state. If you don't want your calf muscles to be too developed, or if you are a beginner in running, you can try to do fat-reducing training by jogging in short strides.
When striding fast, because the whole person's center of gravity moves forward, the most comfortable and suitable running mode at this time is that the forefoot touches the ground first, the achilles tendon participates most, the pace is brisk, and the running efficiency is greatly improved. However, this kind of running requires very good calf muscles. Beginners are likely to become stiff and weak after running twice, so you need to do some intensive training before learning, such as doing "mark exercises". I will give you a tutorial later this time.
For a runner, when you feel that running is easier and more labor-saving, then this is the most suitable running posture for you. Of course, your physical fitness must also keep up, otherwise the core can't control, the breathing can't keep up, the speed can't keep up, and everything is useless. Remember to keep exercising!