What Is The Right Running Posture
Many people think that running is very simple, one leg before, one leg in the back, back and forth, nothing more. Wear a headset and move on the road.
But is it really a free exercise? The answer is of course negative, if the running posture is not correct, not only can not play physical, fitness, plastic effect, there may be damage to the body, and even bring harm to the health.
Common wrong posture
● full of feet to the ground
Running all feet to the ground, it will be easy to "squat feet", easily lead to tibial periostitis, long-term impact is also easy to run into X, O-type legs.
● toe to the ground
Running, the front foot will strongly stimulate the calf muscles, a long time will cause the calf thicker, the formation of "radish legs."
● inside and outside the eight feet feet
Easily lead to knee and other parts of the injury, but also easily lead to X, O-type legs.
● too lean forward
Before the run will cause back tension, back will lead to excessive chest and abdomen muscle tension, a long time will lead to abnormal neck and shoulder.
● over-pressure of the arch
This allows the muscles that support the arch to bear additional stress, which in turn pulls the muscles attached to the medial tibia. So the knee rotation, become nervous. Gluteal muscle due to knee rotation and in the inefficient state, causing hip flexor and back tension and pelvic tilt.
Sitting on the buttocks
This posture is pelvic forward, buttocks after the shrink, this will reduce the hind leg tendon and gluteus muscle strength. This is often the key muscle is not strong enough, poor pelvic adjustment and hip flexor caused by tension, but the running process of fatigue can cause this posture. This can cause many back and hip disorders.
Excessive step and puppet swing arm
In addition to the above several common wrong posture, there are two new novice runners often committed two wrong actions: too large step and puppet swing arm. These two erroneous actions increase the energy consumption of running, speed up the physiological processes that cause fatigue (such as glycogen depletion and lactate accumulation), which has a negative impact on running results.
When the foot from the center of gravity away from the center of gravity, the step will be too large. The center of gravity is the gravitational pull the body to the ground the most concentrated point. The focus of the runner is above the midpoint of the pelvis. In the case of excessive stride, the front foot on the body support and braking (see above). Although it does not reach the point of stopping and retreating, this action will stop the runner's potential energy and allow the muscles to consume too much energy to regain the body away from the ground.
The pendulum arm is tilted in all directions. As the runner's trunk, abdomen and waist muscles lack the core muscle strength, their arm swing will often cross the body's midline, resulting in upper limb twist. Although this erroneous posture is not as bad as the other runway suddenly, this counterfeiting can consume a lot of energy.
Preacher Curl Weight Bench Seated Arm Isolated Barbell Dumbbell Biceps Station
Good technology is also essential to prevent injuries
Running, every step, the body of the runner will bear their weight two to three times. Taking into account the repetition of running, the wrong mode of action will be on the muscles, bones, tendons and ligaments caused great pressure.
For example, we mentioned above, "too big step", in the stride is too large, the first touch of the site is the heel. In the heel to the ground that moment, the impact will be the same as the shock waves passed to the calf bones and joints. Sudden braking and shock movements will send a powerful force to the hip joint of the knee, causing them to be injured.
When the bad running technique coupled with structural abnormalities (especially the feet, tibia, femur and pelvic dislocation), the risk of injury will be particularly high. When the leg bone in the vertical direction is not a straight line when the muscles on both sides of the bone force uneven, resulting in joint or connective tissue injury. A solid step-by-step technique can help ensure that muscle or joint structures are not overly stressed.
In order to let you understand how structural abnormalities and technical errors lead to injury, let us look at the foot and calf in the ground that moment of biomechanics.
In the normal landing process, the feet will be varus, that is, in the ankle inward rotation. Slight varus is good, because it can reduce the height of the foot from the ground, help to ease the impact. However, excessive inversion will make the feet and legs are not aligned.
This will give pressure to support the ankle and knee arch, Achilles tendon and connective tissue. Flat feet, lower arch, knee valgus and ankle fragile players tend to overturn, resulting in the risk of injury, such as foot and tibial stress fractures, plantar fasciitis (arch pain), Achilles tendonitis And running knee.
In the normal landing process, the spin in the varus after the occurrence, it makes the foot into a vigorously push the posture. In the moment of landing, and some runners do not let the first inversion to absorb the impact and direct valgus. This will cause excessive pressure on the side of the ankle, knee and hip joints. And overturned runners will suffer a lot of injuries, such as iliotibial tract syndrome (knee and hip lateral pain), Achilles tendon and calf muscle strain.
10 technical tips
Is there an ideal running posture that all the runners can imitate? In the eyes of most experts, the answer to this question is "no".
In order to prove this point, you can observe the top long-distance running athletes have different running skills. Compare and contrast their upper limb gestures, step size, knee lift height and their swing arm amplitude. You will find the technical characteristics of high-level running athletes vary widely. In fact, in order to imitate an ideal running posture and drastically change their technical characteristics may make some running performance worse, such as running economy. However, most high-level runners do have some common features that can lead to better results and reduce the risk of injury. When we run, we should include ways to help improve these characteristics.
1. Relax the muscles that are not active in running.
It is important for the runners to relieve muscle tension that is unhelpful for running, because the progress of these muscles can be counterproductive. At the same time, we must keep the main sports muscles at a high level of contraction tension.
2. So that the basic upright to keep upright, shoulders flat, visual front.
Good running posture features are: stable, straight upper body, do not have any waste of energy rotation and swing action.
3. Let the arm and direction and the direction of the body in line with the direction.
In order to maintain the body balance and offset the rotation force, arm movements should be coordinated with the pace. The following figure shows the importance of good arm movements.
When the runner's right leg knees lifted to the front of the body, the buttocks will naturally rotate from right to left. In order to offset the lifting of the right knee caused by the buttocks rotation action, the left arm needs front swing, so that the upper body to maintain stability. When the left arm and the right leg to keep the time, runners will be able to maintain balance, and vice versa.
4. Adapt to your own natural step and step frequency.
Unless the runner is obviously too large or too short, or constantly changing the pace, we should not consciously change their pace when running at constant speed.
5. Will sink and drop the range to a minimum.
The reason for the sinking is the lack of leg weakness and the lack of neuromuscular skills. Runners can correct this error through strength training, such as cycling and weight training, as well as special techniques for leg movements when the feet touch the ground, Strong pedal extension.
6. When the speed of running faster, with the middle of the soles of the feet or forefoot to the ground and off the ground.
The location of the soles of the feet determines whether the steps are efficient. The best runners are usually with the middle of the soles of the feet and the forefoot. That's why you often hear the coaches let their players go to the ground at the end. Under normal circumstances, the heel of the players touch the ground too long, when they had to enter the propulsion posture has lost the potential energy forward.
7. Avoid the stride too much and passively - with the foot near the buttocks and then moving backwards.
In order to increase the pace, and some runners will be in front of the ground with a kick action to move the calf forward, this is wrong. This error is easy to observe, because the foot looks like trying to get enough ground. This error often leads to too much stride.
8. In the ground stage, stretching the leg joints, especially the ankle.
Imagine if the runner in the ground stage only use a joint, then he produced the propulsion how small ah! Efficient steps require three major joint joints - the ankle, knee and hip joints.
9. Raise the legs to increase the pace and running speed.
In the fast running process, the leg lift is very critical, because it can let the feet to the next landing and the right place to the ground. Leggings are not high runners are often in the ground after a short period of time will be on the ground. This will limit the time of the pedal force, thus shortening the step size.
10. For uphill and downhill running posture to change running posture and step-by-step technology.
On the uphill, the runners should try to keep the rhythm and speed in the absence of injury. At downhill, the runner can relax and keep the speed with a relatively small force.
Improved running posture can help us achieve better results and prevent injuries.
But is it really a free exercise? The answer is of course negative, if the running posture is not correct, not only can not play physical, fitness, plastic effect, there may be damage to the body, and even bring harm to the health.
Common wrong posture
● full of feet to the ground
Running all feet to the ground, it will be easy to "squat feet", easily lead to tibial periostitis, long-term impact is also easy to run into X, O-type legs.
● toe to the ground
Running, the front foot will strongly stimulate the calf muscles, a long time will cause the calf thicker, the formation of "radish legs."
● inside and outside the eight feet feet
Easily lead to knee and other parts of the injury, but also easily lead to X, O-type legs.
● too lean forward
Before the run will cause back tension, back will lead to excessive chest and abdomen muscle tension, a long time will lead to abnormal neck and shoulder.
● over-pressure of the arch
This allows the muscles that support the arch to bear additional stress, which in turn pulls the muscles attached to the medial tibia. So the knee rotation, become nervous. Gluteal muscle due to knee rotation and in the inefficient state, causing hip flexor and back tension and pelvic tilt.
Sitting on the buttocks
This posture is pelvic forward, buttocks after the shrink, this will reduce the hind leg tendon and gluteus muscle strength. This is often the key muscle is not strong enough, poor pelvic adjustment and hip flexor caused by tension, but the running process of fatigue can cause this posture. This can cause many back and hip disorders.
Excessive step and puppet swing arm
In addition to the above several common wrong posture, there are two new novice runners often committed two wrong actions: too large step and puppet swing arm. These two erroneous actions increase the energy consumption of running, speed up the physiological processes that cause fatigue (such as glycogen depletion and lactate accumulation), which has a negative impact on running results.
When the foot from the center of gravity away from the center of gravity, the step will be too large. The center of gravity is the gravitational pull the body to the ground the most concentrated point. The focus of the runner is above the midpoint of the pelvis. In the case of excessive stride, the front foot on the body support and braking (see above). Although it does not reach the point of stopping and retreating, this action will stop the runner's potential energy and allow the muscles to consume too much energy to regain the body away from the ground.
The pendulum arm is tilted in all directions. As the runner's trunk, abdomen and waist muscles lack the core muscle strength, their arm swing will often cross the body's midline, resulting in upper limb twist. Although this erroneous posture is not as bad as the other runway suddenly, this counterfeiting can consume a lot of energy.
Preacher Curl Weight Bench Seated Arm Isolated Barbell Dumbbell Biceps Station
Good technology is also essential to prevent injuries
Running, every step, the body of the runner will bear their weight two to three times. Taking into account the repetition of running, the wrong mode of action will be on the muscles, bones, tendons and ligaments caused great pressure.
For example, we mentioned above, "too big step", in the stride is too large, the first touch of the site is the heel. In the heel to the ground that moment, the impact will be the same as the shock waves passed to the calf bones and joints. Sudden braking and shock movements will send a powerful force to the hip joint of the knee, causing them to be injured.
When the bad running technique coupled with structural abnormalities (especially the feet, tibia, femur and pelvic dislocation), the risk of injury will be particularly high. When the leg bone in the vertical direction is not a straight line when the muscles on both sides of the bone force uneven, resulting in joint or connective tissue injury. A solid step-by-step technique can help ensure that muscle or joint structures are not overly stressed.
In order to let you understand how structural abnormalities and technical errors lead to injury, let us look at the foot and calf in the ground that moment of biomechanics.
In the normal landing process, the feet will be varus, that is, in the ankle inward rotation. Slight varus is good, because it can reduce the height of the foot from the ground, help to ease the impact. However, excessive inversion will make the feet and legs are not aligned.
This will give pressure to support the ankle and knee arch, Achilles tendon and connective tissue. Flat feet, lower arch, knee valgus and ankle fragile players tend to overturn, resulting in the risk of injury, such as foot and tibial stress fractures, plantar fasciitis (arch pain), Achilles tendonitis And running knee.
In the normal landing process, the spin in the varus after the occurrence, it makes the foot into a vigorously push the posture. In the moment of landing, and some runners do not let the first inversion to absorb the impact and direct valgus. This will cause excessive pressure on the side of the ankle, knee and hip joints. And overturned runners will suffer a lot of injuries, such as iliotibial tract syndrome (knee and hip lateral pain), Achilles tendon and calf muscle strain.
10 technical tips
Is there an ideal running posture that all the runners can imitate? In the eyes of most experts, the answer to this question is "no".
In order to prove this point, you can observe the top long-distance running athletes have different running skills. Compare and contrast their upper limb gestures, step size, knee lift height and their swing arm amplitude. You will find the technical characteristics of high-level running athletes vary widely. In fact, in order to imitate an ideal running posture and drastically change their technical characteristics may make some running performance worse, such as running economy. However, most high-level runners do have some common features that can lead to better results and reduce the risk of injury. When we run, we should include ways to help improve these characteristics.
1. Relax the muscles that are not active in running.
It is important for the runners to relieve muscle tension that is unhelpful for running, because the progress of these muscles can be counterproductive. At the same time, we must keep the main sports muscles at a high level of contraction tension.
2. So that the basic upright to keep upright, shoulders flat, visual front.
Good running posture features are: stable, straight upper body, do not have any waste of energy rotation and swing action.
3. Let the arm and direction and the direction of the body in line with the direction.
In order to maintain the body balance and offset the rotation force, arm movements should be coordinated with the pace. The following figure shows the importance of good arm movements.
When the runner's right leg knees lifted to the front of the body, the buttocks will naturally rotate from right to left. In order to offset the lifting of the right knee caused by the buttocks rotation action, the left arm needs front swing, so that the upper body to maintain stability. When the left arm and the right leg to keep the time, runners will be able to maintain balance, and vice versa.
4. Adapt to your own natural step and step frequency.
Unless the runner is obviously too large or too short, or constantly changing the pace, we should not consciously change their pace when running at constant speed.
5. Will sink and drop the range to a minimum.
The reason for the sinking is the lack of leg weakness and the lack of neuromuscular skills. Runners can correct this error through strength training, such as cycling and weight training, as well as special techniques for leg movements when the feet touch the ground, Strong pedal extension.
6. When the speed of running faster, with the middle of the soles of the feet or forefoot to the ground and off the ground.
The location of the soles of the feet determines whether the steps are efficient. The best runners are usually with the middle of the soles of the feet and the forefoot. That's why you often hear the coaches let their players go to the ground at the end. Under normal circumstances, the heel of the players touch the ground too long, when they had to enter the propulsion posture has lost the potential energy forward.
7. Avoid the stride too much and passively - with the foot near the buttocks and then moving backwards.
In order to increase the pace, and some runners will be in front of the ground with a kick action to move the calf forward, this is wrong. This error is easy to observe, because the foot looks like trying to get enough ground. This error often leads to too much stride.
8. In the ground stage, stretching the leg joints, especially the ankle.
Imagine if the runner in the ground stage only use a joint, then he produced the propulsion how small ah! Efficient steps require three major joint joints - the ankle, knee and hip joints.
9. Raise the legs to increase the pace and running speed.
In the fast running process, the leg lift is very critical, because it can let the feet to the next landing and the right place to the ground. Leggings are not high runners are often in the ground after a short period of time will be on the ground. This will limit the time of the pedal force, thus shortening the step size.
10. For uphill and downhill running posture to change running posture and step-by-step technology.
On the uphill, the runners should try to keep the rhythm and speed in the absence of injury. At downhill, the runner can relax and keep the speed with a relatively small force.
Improved running posture can help us achieve better results and prevent injuries.
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