1

Correct posture decomposition 1: landing mode, knee flexion, step frequency

If you land with your forefoot, your achilles tendon and calf muscles should assist you in the impact after landing. It's hard to run, and then your muscles may be sore, but it's good to prevent bone and joint damage.

Some people have just practiced running. In order to avoid the weakness of lower limbs, they can run on heels and do some muscle strength training at the same time. It takes about half a year to change to the forefoot landing. In addition, don't overdo it when running, and don't take too big steps, otherwise it will form shear stress and cause knee injury.

Keep your knees bent while running. Only when your feet touch the ground can you effectively use your muscles to relieve the impact. If your legs are straight, the impact may reach your bones and joints again.

Then, increase the pace speed. The so-called step frequency is the speed at which the feet land alternately. The longer the foot leaves the ground, the greater the impact when landing, so the faster the step frequency, the smaller the impact when landing.

Pacing frequency can be maintained at 180 times per minute. It is recommended to wear a heart rate meter and a heart rate belt, and you can check your pace through your mobile phone.

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Correct posture decomposition 2: learn to use gravity

Want to know whether a person's endurance running ability is good or not, look at the calf. The calf is particularly thick, and the marathon results may not be very good. This is because the calf is too hard when running, especially when pedaling. NHK in Japan has a documentary called "The Strongest Marathon Corps". You will notice that the difference between Japanese marathon runners and Kenyan marathon runners is that Japanese marathon runners have strong thighs and calves, but their performance is not good.

When running, the back pedal is an acceleration action, but in fact this action is also a braking action. If you pedal hard during running, it will increase friction, make your feet stay on the ground for a longer time and slow down your body, which is equivalent to stepping on the brakes before starting.

So, where do you run? In fact, gravity pushes us forward. If we move our center of gravity forward, our body will lean forward to a certain angle, and you will automatically step forward. If the angle of leaning forward is too large, there will be a rapid acceleration, and if it is not well controlled, it will fall directly.

Through the experiments of scientists, it is found that the limit of human leaning forward angle is 22.5 degrees, and beyond this angle, it will fall. On the contrary, if you use this degree well, you will run very fast. Bolt, the Olympic 100-meter champion, leans forward 2 1.4 degrees when running, which is very exaggerated. He is tall and has a greater acceleration of gravity.

Knowing that gravity is the driving force for people to run, you need to move your center of gravity forward and lean forward so that you can run automatically. But many old people subconsciously squat down and then run or walk forward. In fact, this action slows down the speed.

When we start running, our bodies keep balance with one foot on the ground, then we lose balance and move forward with one foot on the ground. Our feet don't need to push the ground, and the muscles in our legs just need to support our bodies.

Learn to use gravity to keep yourself leaning forward.

How to practice mastering the correct posture

1

Imaging recording

You can use the coach's eye app to record your forward leaning angle through video, so as to practice deliberately and form a habit.

2

Two small exercises

Exercise 1: Run in the same place. Your friend's palm is in front of your eyes 10cm. Move and jog with your palms. Then your friend's palm leaves, and you keep running. You will find that the posture of leaning forward has changed, and your feet are on the ground. Experience this feeling more and form action memory.

Exercise 1

In exercise 2, two people stand face to face. A Stand completely straight and fall forward. The other person holds the other person's shoulder, drops to about 40 degrees, and pushes it back to the upright position. Repeat 10 times. At the first 10 time, let go at a 40-degree angle, and then A runs forward. The purpose is to experience the feeling of leaning forward and get used to the feeling of running forward.

Exercise 2

three

Do some strength training

Strength training for running is different from strength training for fitness. If your muscles are neither elastic nor soft, you should run slowly because the burden is too heavy. Muscles as hard as stone are too stiff to exercise effectively, and muscles are more relaxed to avoid injury.

There is a documentary called "Running to Warm Up in Boko Ji-Ethiopian Way March 20th16th". Bo Koji is a small village in Ethiopia, but it has produced more than a dozen gold medal winners in long-distance running. This documentary records how the local people are trained. They will follow the rhythm, hop, hop and even jump rope. It is these jumping movements that make their muscles soft and elastic, and these jumping movements are essential in running strength training.

In addition, it is also important to run smoothly and not swing from side to side. It needs core training, including abdominal and hip training.

Core training

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