In addition to balancing the body, you can also train the shoulder and waist muscles
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Concept 4 / whether to take a big step or a small step in running varies from person to person
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The faster the displacement speed of the center of gravity, the more the proportion of the soles of the feet touching the ground moves forward
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Therefore, the greater the stride will be
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In addition, when the body center of gravity leans forward, the whole body weight will be driven by the center of gravity, and the whole body weight will be released to the soles of the feet, and the sound of contacting the ground will also be very loud
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Even at the fastest speed, only the toes touch the ground, giving full play to the pushing and pedaling force of the ankle joint to make the body displacement speed reach the best state
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“Whether the heel lands first or the forefoot lands first during running actually depends on the speed of center of gravity displacement during running.” When jogging, the body’s center of gravity shifts slowly and needs to maintain long-term support, so it will first land on the heel, and about 20 ~ 30% of the center of gravity will soon shift to the foot, and finally push and pedal off the ground to exchange feet
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Concept 5 / running sound bang bang, represents incorrect running posture? After understanding the running posture, I believe that many runners will hear other runners from time to time
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Every step forward, the body weight is completely pressed on the soles of the feet, and the running sound will be very loud
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The force drives the lower leg, thigh to the waist from the sole of the foot, and drives the swing foot
During running, the upper body should be vertical, the center of gravity should not lean forward, and the running sound is not loud, so as to save energy
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In fact, there should be no loud noise during running
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In addition to the correct proportion of the center of gravity when the sole of the foot touches the ground, running should be more labor-saving, run longer and farther, and the stride size is also a major focus
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When the hip starts to drive the big leg to start running forward, and the front foot falls, whether the heel lands or the sole lands is a problem that puzzles many people
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Every step of running, the knee joint and ankle joint have to bear three times the weight of the body
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The greater the force of the push and pedal, the greater the displacement speed of the body’s center of gravity, and the greater the swing foot needs to take steps to maintain the center of gravity and slow down the impact force
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When you need to speed up the crossing or the final sprint, change the position of the landing weight of the sole of your foot to produce faster speed and strive for the best opportunity
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When the body muscle strength is not enough, it can not support the whole body weight during running
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Most of them are caused by insufficient strength of lower limb muscles or excessive running volume in a short time, resulting in excessive fatigue Before running, you must first exercise the most basic “core muscles” needed to cope with life, as well as the hip, thigh and calf muscles needed during running
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Concept 3 / whether the rear heel or the front sole lands on the ground depends on the running speed
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The correct way of running should be to maintain an upright posture of the upper body without leaning forward or backward, so as to avoid the deviation of the body’s center of gravity, resulting in the burden of back muscles and the impact of ankle and knee joints
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When running, the heel of the foot on the foot touches the ground first, and quickly moves to the point of the foot to push back
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A good runner can use the specific gravity of the soles of his feet and the size of his stride flexibly
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It is very important to strengthen the body’s muscle group before running
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Running should run far, run for a long time and do not get hurt
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Before running, we can understand the above 5 concepts before enjoying the benefits of every step
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Therefore, before running, we must really exercise the strength of the whole body muscle group
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Concept 2 / be right when running! Running is the extension of walking
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“Running too loud means that the body” has insufficient muscle strength “or” the center of gravity is excessively tilted forward and the center of gravity is loaded on the soles of the feet “
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Focus on “happy running” in blue 👉 Video Number 1 / don’t run! Strengthen the muscle group to prevent injury
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For jogging with slow speed and lasting longer, it is recommended that the soles of the feet follow the ground (20-30%) quickly move to the toes to push and pedal, and repeatedly run for a long distance
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Bring the official account number back to the “01” free collection of running Bible.
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The size of the stride depends on the force of the foot push and pedal
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When running, keep your upper body straight, relax your shoulders and neck as much as possible, bend your elbows to 90 degrees, hold empty fists in front of your chest, and swing back and forth with your feet
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The sound of banging footsteps comes from a distance
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Only when these muscle groups are strengthened, can the body maintain its center of gravity and running posture correctly, the body will not overload other muscle groups in a compensatory way, and can also maintain the joints in the right posture, which is less likely to be injured
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Many people have just started running for 2 or 3 months, and the knee joint is very painful
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Running is simple, but it is easy to get hurt by running wrong
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