Confirm with a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher
.
Complete about 5 exercises in a week for 2 weeks, or until the runner is fully sure that he can wear regular training shoes or running shoes to complete the above 3 activities with full foot touchdown and small sat
.
Complete about 5 exercises in a week for 2 weeks, or until the runner is fully sure that he can complete the above 3 activities with full foot touchdown and small sat
.
In the third stage, when running barefoot forward, the runner should move at medium to medium high intensity speed (similar to the speed of half marathon to 10km)
.
Complete about 5 exercises a week for 2 weeks, or until the runner is completely sure that he can complete the above 3 activities with bare feet, full foot touchdown and small sat
.
We all know that if you don’t pay attention to long-term running, it is likely to cause discomfort, especially in the knee joint, which leads to the saying that “running Baili only hurts the knee”
.
At this point, you can enter the second stage
.
The duration of all exercises is in minutes
.
Confirm with a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher
.
Therefore, there is a direct link between sat and injury risk, that is, a larger SAT will lead to a longer heel touchdown distance, which will aggravate hip adduction and increase injury risk
.
Confirm with a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher
.
Cultivating this feeling helps runners maintain full foot touchdown and smaller sat during training and competition
. 
Practice about 5 times a week for 2 weeks, or until the runner is completely sure that he can complete the above three activities with bare feet, full foot touchdown and small sat
.
This element is simply defined as the horizontal distance between the center of the pelvis and the heel of the foot when it first touches the ground: the farther the heel touches the ground, the greater the angle of hip adduction
.
Confirm with a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher
.
At this point, you can enter the fourth stage
.
At this point, you can enter the third stage
.
In general, the heel touchdown distance is the direct result of sat: the farther the heel touchdown distance, the greater the SAT
.
In the first stage, barefoot runners should do these exercises before starting the main part of the overall training
.
For example, during the first week of practice, use 10% of the regular training time to focus on full foot touchdown and smaller sat runs; Just run the usual way at other times
.
To learn more about scientific running mode, please refer to the book running mode: how to set up running action parameters suitable for you
.
The hip adduction angle is closely related not only to gait frequency, but also to the “heel touch distance”
Note: each stage of practice takes 7 minutes to complete
.
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.
In the second week of practice, runners can spend 20% of their training time trying to run with a full foot touch and a smaller sat
.
How to improve? Next, we will introduce exercises that can promote the transition from a larger sat to a smaller sat
.
The farther the heel touches the ground, the greater the hip adduction angle, and the greater the risk of injury
.
The higher peak hip adduction angle will aggravate the inward movement of the thigh, thus exerting greater pressure on the iliotibial tract on the side of the thigh and the knee joint itself
.
Runners should start these exercises barefoot to provide proper proprioception and better feel the full foot touch and smaller sat
.
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.
Larger SAT will significantly increase the probability of damage
.
In other exercises (including warm-up), more and more full foot touchdowns and smaller sat are gradually used
.
A proper warm-up is required before the third stage of the exercise
.
Knowledge development: SAT refers to the angle of tibia touching the ground, which is the decisive factor of the braking force and propulsion force generated when the runner touches the ground
.
In the fourth stage, when running forward with running shoes, the runner should move at a medium to medium high intensity speed (similar to the speed of half marathon to 10km, or faster)
.
How does an incorrect running pattern cause knee discomfort? Knee discomfort during running is related to the increase of peak hip adduction angle in the support stage of gait
.
Wearing running shoes in the second stage is the same as that in the first stage, but the difference is wearing running shoes
.
A proper warm-up is required before the fourth stage
.
and so on
.
One of the causes of knee discomfort is actually related to the body posture in the running mode, especially the running mode adopted by ordinary runners
.