Everyone has their own comfortable running posture
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After that injury, I summed up a set of methods for running without injury according to my physical condition
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Author: Lao Wang source: running guide_ How to run without injury? This is probably the most running question Lao Wang has ever been asked, not one of them
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Many people are just starting to run, often in high spirits, looking at their daily can run more, want to run every day
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No matter what kind of landing method, we should follow the step-by-step training, which is very important
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Let’s start with small strides and high stride frequency
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Therefore, I don’t think we can unilaterally think that which is absolutely good and which is absolutely bad
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I always ask them to go back and run every other day
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If you don’t give your body enough time to repair, the damage will accumulate again and again
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In many running books in Japan and Taiwan, it is highly recommended to use the rear foot landing method
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The third key point of running, rest and no injury is “running, rest and no injury”
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Hind foot landing: hind foot landing is opposed by many people
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Take a look at where your short board is
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At the same time, higher flight will also consume more physical strength, so that you do not run long
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The average runner should take a rest and run 3-4 times a week
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Finally, it should be noted that no matter what kind of running method, the reaction of the body on the ground will not be different because of the different running posture, but the stress muscles are different
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Which one is good? Forefoot landing: many articles praise forefoot landing, because it is a professional landing posture in terms of cushioning, but for beginners, forefoot landing has higher requirements on the runner’s technology and calf muscle group, ankle, arch and other parts, so it needs special training, which is difficult to master
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When some runners run, the landing sound is very heavy, so you should pay attention to it
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We can only say that if the technical movements are not correct, the rear sole landing will increase the probability of injury: the wrong rear sole running method is like continuous jumping with the heel, and the knee and hip joint will bear greater impact, which is very easy to be injured
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Many runners are often confused about whether running should fall on the front foot or the back foot, or fall on the whole foot, because there are different opinions
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Therefore, the use of small stride and high stride frequency makes it easier to land gently, reduce the impact, and save energy at the same time
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All kinds of views have supporters and opponents, and also have their own practitioners
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For amateur runners, many of them actually use full foot landing
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Looking back at the time when I first started running, I felt that I had just tasted the sweetness
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Moreover, when we observe the running videos of the world’s top marathon runners, you will find that not all of them use the forefoot landing, and some of them use the hind foot landing, but they quickly transit to the forefoot, just like the whole foot rolling on the ground
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Then came the pain on the outside of the left knee, iliotibial band syndrome, and had to run
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Today, I’d like to make a summary and share with you
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My advice is: run for a day, rest for a day
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In this way, you can still keep healthy body and better running performance
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The main reason is that heel landing is easy to hurt the knee
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Maybe many people will say that in the international marathon, those professional athletes have big strides and fast strides
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Therefore, rest is as important as training
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01 front foot landing or back foot landing? Running, first of all, is running posture
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Of course, if you can do both, it’s more comprehensive to switch between the two methods
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The rules of hindfoot running focus on tibialis anterior muscle, muscle and ligament near knee
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I personally follow this principle in running in recent years, so there has been no major injury
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Attention should be paid to the following two running postures: keep the upper body upright, straighten the hip, keep straight eyes, slightly bend the knee of the landing foot, the landing foot should be below the body center of gravity, not in front of the body center of gravity, high stride frequency (about 180), small stride (muscle strength can expand the stride), and keep the upper body up and down jump displacement minimum
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To sum up: 1, landing gently; 2, small stride, high stride frequency; 3, running a rest; to achieve these three points, I guarantee you can run without injury
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Even the most avid runners are advised to set aside 1-2 days a week for rest and recovery
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02 small stride, high stride frequency, no injury running posture I personally sum up the following keywords: small stride, high stride frequency
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But also in those days, let me realize: running is a lifelong thing, must be gradual, according to one’s ability
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I was full of confidence
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Some people also join in some short distance jogging on recovery day, which in fact does not make the body recover completely
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For ordinary enthusiasts, rashly try, do not pay attention to the way method is likely to lead to plantar fasciitis and tibial periostitis
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If we use the long stride running posture, the larger the stride will inevitably lead to higher flight, and higher flight means that the leg muscles, knees and ligaments will receive greater impact when landing, which will increase the risk of injury
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For ordinary runners, they don’t have to care too much about their landing style
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And many people will practice the wrong posture of running on tiptoe, thinking that this is the front foot landing, resulting in abnormal development of calf muscles, not only the running posture looks very awkward, but also the running is not long
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Among them, we are most concerned about the landing method of the sole of the foot
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3
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But ordinary runners can’t reach the level of professional athletes
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When the real injury comes, it’s just the last straw to overwhelm you
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At that time, I felt that I was invincible and I didn’t want to stop for a day
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In those days of healing, my heart was extremely suffering, as if the body’s fat began to grow
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In fact, the damage is accumulated little by little
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Generally, the pain will go away Many people think that injuries are very sudden, which may be a training or competition, suddenly injured
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If you have to choose one, then Lao Wang gives you some suggestions: 1
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In fact, these methods have been mentioned one after another before
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2
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But running every day can easily increase the risk of injury
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Every run 48 hours apart can miraculously repair body damage
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Isn’t that a big stride? Yes, if you have the same muscles, stamina and endurance as them, you can also run with large strides and high stride frequency
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Search casually, there are those who say the front sole is good, those who say the back sole is good, and those who say the whole sole is good
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Scientific research also shows that every 10% increase in step distance will increase the probability of injury by 6%
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But in fact, this view is wrong
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Forefoot running is more dependent on calf muscles, ankle ligaments and hip muscles
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I could run more and faster every day than yesterday
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No matter which running posture is adopted, the key is to land gently instead of hitting the ground heavily
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If your ankle strength is poor, then choose the rear foot landing method; if your short board is in the knee, then choose the front foot landing method
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In my opinion, except for the Olympic athletes and professional athletes who are interested in the world record, the vast majority of runners can run for a day and take a day off
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Whenever a client complains to me about the pain, I always pester him
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“Those who run three times a week are the least likely to get hurt,” said Jeff Galloway, an expert at runner’s world
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Your joints bear a lot of impact, and it’s easy to get hurt in the long run
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So many people may worry that running for a while will affect the training effect, as if one day without running, one’s skill will decline? A study from North Iowa State University confirmed that runners who train four times a week are similar to those who train six times a week and run 20% more
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Lao Wang wants to correct this point of view
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It is the king’s way to balance and exercise the muscles of various parts.
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