What is the correct posture for running?

A good running posture can not only make you run faster, because every muscle is fully utilized, but also make you run farther, because you can save more effort every step. Good running posture is also one of the elements to avoid injury. Good running posture can make the body become a natural shock absorption system, and disperse the impact through smooth movements and proper trunk position.

It's hard to say that a good running posture is difficult, and it's simple to say that it's very simple. Some people are strange how to run, and some people are handsome when they run casually. However, there are still some basic essentials in running movements. You may wish to keep these essentials in mind when you practice running on weekdays, and cooperate with relevant running posture exercises. I believe that your running posture will gradually improve. We may not be faster than others in the race and the appointment run, but we will win at the starting line as long as we have a correct running posture and are handsome in taking photos.

First, the essentials of running posture

Next, imagine that your feet are as soft as feathers when they land, just like the tires of a car, and your feet alternately draw beautiful arcs instead of hitting the ground with edges and corners. I don't think you have ever seen the tires being square or triangular?

A stable and flexible pelvis allows you to make full use of your core muscles to run, and your legs can move more widely. When you encounter the impact of the road, you can disperse the impact more smoothly, instead of being completely absorbed by the lower body, causing common discomfort to your knees, leg bones and hip joints. For example, from pelvis, knees to calves and soles of your feet, just like the suspension system of a car, all links are firmly connected.

To avoid striding, you must make good use of your upper body, use your swing arm to drive your legs, and make your hands and feet become mutually matched partners. When your arm swings back, the muscles at the back of your thigh will lift your calf and feet, and the other leg will swing back along the rhythmic pelvis, so that the power of the road will be scattered back instead of being absorbed by your body.

4. Upper body:

Running is not just running with two legs. The stability and coordination of the upper body and the consistency of the upper and lower bodies have a key impact on running efficiency and running posture. When running, you should keep your upper body upright, not hunched over. Being upright doesn't mean that you should stand upright like a gendarme. The body and limbs are relaxed. Imagine that your spine extends from the back up to the top of your head and into the sky to support your body, just like a needle passing through cotton, with a strong center and flexible limbs and trunk.

5. Swing arm:

Any mistake is unbearable, and running, like the College Entrance Examination, has a certain "standard answer". The key to perfect running skills is to use gravity as much as possible.

The wrong running posture will put extra pressure on your knees and calves with every step.

"Why are my legs getting thicker and thicker?"

"Why do I get hurt so easily when running?"

In fact, the answers to such questions as pain and thick legs are usually "wrong running posture".

Today, I will share a little method recommended by Teacher Xu Guofeng, so that you can test whether your running posture is right or not.

What is the "right running posture"?

The so-called "right running posture" is based on the correct mechanical framework, not simply running fast. Running fast is not necessarily right, but the right one often runs fast.

Running under the "correct mechanical framework" will not accumulate too much pressure on body parts (especially joints), so you won't get hurt. At the same time, running efficiency will be maintained at a high level. Simply put, people with the same physical fitness level can use the "right running posture" to make you run more easily and faster.

There are several key points in the correct running posture:

You can also read: It only takes the following three steps to master the correct running posture without injury

Why does the wrong running posture hurt you?

Photo via Nike, the above picture is only a picture, and it doesn't mean "the right running posture"

Generally speaking, the injuries during running occur when the feet touch the ground.

in the process of running down, people will have a downward impact. Wrong running posture will multiply this force, up to 3 times the weight. After people touch the ground, the reaction force of the ground to people can also be as high as 3 times the weight.

the reaction force of the ground starts from the moment when the foot touches the ground, and it is transmitted from one section to the next like a chain. Imagine, which link is most likely to be damaged at this time? Nature is the weakest link. The weakest link in running is often the knee.

how do I know if my running posture is correct?

Photo via Nike, the above picture is only a picture, which does not mean "the right running posture"

"I already know what a good running posture is, but how do I know if my running posture is correct? Or is it out of shape in the second half of long-distance running training? "

In the teaching system of posture running, there is a great self-testing action: "Hold hands and straighten forward when running forward" (see attached figure).

You can self-check whether there is excessive stride and slow pull-up from the action of stretching your arms from the front.

▲ The picture is remake from "Pose Method of Running" by Dr. Nicholas romanov, Taipei: Facebook Press, 2nd edition, 215, page 29.

Principle:

The upper/lower body is integrated. If the movement of the lower body is too large, it is usually balanced by the swing arm and the rotating trunk. However, if the hands are crossed and straightened forward deliberately, the balance mechanism of the swing arm will be limited, so that you can only balance by rotating the trunk and the outstretched arm.

Usually, we can't see whether our trunk is rotating, but in this exercise, you can see any abnormal movements of trunk and footsteps from the movements of your arms.

on the other hand, when you run with your arms outstretched without any shaking, you can make sure that your torso and feet are very stable during running.

Suitable crowd:

This test is very suitable for beginners of running technology, because they can't judge whether the running posture is correct by their own perception.

This test is also suitable for the second half of long-distance training or marathon, because many people's running injuries are caused by running posture out of shape, and running posture out of shape is caused by fatigue and divergent perception after running for too long (that is, running for too long, so it is impossible to judge how they run ... At this time, if you raise your hand and run for one or two hundred meters, you will immediately know whether the current running posture is as stable as before.

how to improve the wrong running posture?

It is a long-term process to improve the wrong running posture. The first thing that needs to be changed is the landing method, and then the habit of pushing and pedaling.

you can start with the following 18 rules to improve step by step:

1 feet take turns to change support from one leg to another.

2 Raise your ankle directly to your hip. Under the hip.

3 Shorten the support time as much as possible.

4 Try not to exert your efforts when the support feet land, and keep relaxed and light. Effortlessly.

5 The supporting point should fall on the ball of your foot.

6 Do not touch the ground with your feet. S.

7 don't push the ground with your toes. When the weight falls on the ball of the metatarsal, the ankle will be raised. Do not move youre weitht to toes. Raise your ankle when your weight is on the balls of your feet.

8 Keep your ankle fixed at the same angle all the time.

9 Keep your knees bent all the time, don't hit Keep you knee bent always, Do not stand upright it.

1 Every time the sole of the foot touches the ground, it should fall behind the straight line passing through the buttocks and knees.

11 Don't carve it. Do not increase your stride length or range of motion.

12 Keep your knees and thighs as low as possible. Keep relaxed Keep your knees and thick down and relaxed.

13 Don't swing your knees and thighs back and forth too far Do not move your knees and thick ts too far apart.

14 Don't swing too far. Do not fix on landing.

15 Do not touch the ground with your toes, and do not touch the ground with your toes, do not land on the toes.

16 Your legs should fall freely. Not by any muscle activity, your legs should land them without any muscular activity. < P > 17 Keep your shoulders, hips and ankles in a straight line. Hips and ankles along one vertical line.

18 Swing your arms to keep your body in a natural balance when you move your feet.

When science is still putting on shoes, injuries have spread all over the city, and PB makes science arrive earlier than injuries.

after running for a long time, why do you always get hurt? Have you ever thought it has something to do with your running posture? Maybe you have learned what the correct running posture is, but will you correct the wrong posture? Inappropriate running posture will waste your energy and easily cause injuries. Even minor corrections may make your running more effective and safer. Bigger Running Academy introduces the "six essentials" for runners to make their running posture correct. Mastering these six essentials will not only reduce the risk of injury for beginners, but also improve the speed and realize personal PB for experienced runners in minutes!

First, the correctness of running posture

What are the specific needs for a high-level runner to run well and healthily? The following four points are as important to runners as the two wheels of a car and the wings of a bird, and they are the key to ensuring the correct posture of runners and improving their performance.

? High level of neuromuscular coordination < P >? Accurate stride timing (stride length/stride frequency)

? Strong muscle strength

? Perfect muscle strength balance

Looking at running movements, it is a natural cycle of swinging → loading → pushing → swinging, and these three movements form a closed chain cycle, which are indispensable.

Closed-chain cycle of running posture

The ideal running posture must look harmonious and stretch, the upper limbs should swing actively, and the lower limbs should be "wheel" or "ellipse" rather than the common "pendulum" type.

second, what is the proper running posture?

? Keep your head straight, look straight ahead, and hold your chin? Relax your arms and shoulders, swing your arms tightly and consistently, and bend your elbows 9 degrees to avoid crossing the midline of your body? Keep your waist straight, lean forward moderately, keep your center of gravity moving forward moderately, and use gravity to generate power to accelerate your progress? Toe forward, knees relaxed, the middle and front part of the sole of the foot touches the ground first, so that the foot can land softly, and the landing place is below the center of gravity of the body, with light steps to avoid heavy footsteps

? During running, when the feet land, they are close to the center of mass (that is, the intersection of the vertical line of the center of mass and the ground)

? Move your body in the right direction: try to avoid the distance between your feet being too wide or too narrow or shaking your body back and forth

? The shorter the touchdown time, the better

Third, how to correct the running posture?

▼ The first point: high pace frequency (about 18 per minute)

No matter whether you run fast or slow, the overall pace frequency should be high. When the running speed increases, the stride naturally increases, while the stride frequency only increases slightly. Athletes should take more shorter strides to increase the pace frequency, rather than making each stride longer.

▼ The second main point: touchdown time

The time when the foot touches the ground is caused by touching the ground with the foot.