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But the speed players are not
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1
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Sprint technique (left) and long-distance running technique (right) this is the running leg track of a long-distance runner and sprinter
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Today, he will show us the scientific running posture in 3D
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There are two main reasons for the difference between the two movements: 1
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Overall strength guarantee of course, all sports and postures are empty talk without strength
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Your forearm drives your big arm, with your waist and abdomen as the core, and your hips and hips drive your legs, so that all actions can be completed at one go
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It can be clearly seen that the sprinter’s knee lifting action is very obvious
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His back swing range makes his legs work naturally back and forth like a pendulum
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Even sprinters, the stride frequency will not exceed 300 (Su Bingtian’s stride frequency is about 288 steps per minute)
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We often talk about stride in terms of the length of air displacement and the height of vertical floating, but for running, the word stride is not comprehensive
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Although running is the movement of legs like wheels, it pays more attention to the guarantee of overall strength
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Only in the process of running, the heel should be kicked to the hip as much as possible, and the toe should not exceed the center of gravity, can they gradually complete the standard actions and make the running posture more beautiful
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The more they think, the less they will run
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2
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As we all know, reducing the stress on the legs as much as possible can effectively reduce the probability of leg injury
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2
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With long-distance forward jump and flying height, they have time to naturally follow the gravity in the air, change the upward tilt to the downward pressure, and land on the ground with the soles of their feet
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It is more suitable to describe walking
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First, ensure that your feet land directly below your body (this is also the correct way to land first on the sole of your foot
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The reason of speed
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Let’s summarize the three essential elements of landing on the soles of their feet
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Therefore, try to feel and try to send the crotch, which will make the whole running process easier
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Therefore, running, waist and abdomen strength is even more important than leg strength
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What you must do in running is to keep your upper body tall and straight
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We often struggle with the choice of landing on the sole or heel first
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3
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Of course, they should also be guided by waist and abdomen strength, but leg strength should also play a key role
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Take running as jumping, not walking, let your whole body relax, and do the greatest work with the least force
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His field is 3000 meters pb7 minutes 32 seconds 255000 meters Pb13 minutes 02 seconds 8610000 meters 27 minutes 26 seconds 31
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The speed of sprinters comes from this, and their ability to use waist and abdomen strength is unique, Next, let’s take a look at Zhang Peimeng’s short film some time ago
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Whether it’s fast running or jogging, although the forms are different, the core idea is the same, that is to use the core strength to increase the stride
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However, long-distance running and jogging are different
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It is more about the labor-saving principle
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The shorter the “stride”, the less time there is to change the upturning, resulting in the landing of the heels
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Amateur runners often learn the importance of lifting their legs after learning to run with some famous professional teachers
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If you pay attention to whether your landing foot is convenient under the center for a long time, you can naturally learn the running method of landing first on the sole of your foot.); Second, ensure that the core force pushes the body (the key to determining the stride)
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The angle of leg swing back and forth is moderate; Beckler is recognized as the first person to lift his legs back
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However, one principle remains unchanged, that is, landing under the center of gravity to ensure that there is no resistance during running, and always pay attention to landing under the center, which will naturally form the effect of foot first landing over time
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He is a well-known veteran
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There is no best running posture, but two principles remain unchanged
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The toe points to the ground below the center of gravity, and there is almost no moment when the heel touches the ground; The obvious feature of the running posture of the long-distance runner on the right is that the center of gravity is not so high
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About the running posture of fast running and jogging, let’s first look at a dynamic diagram
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In the process of running for a long time, if you want to keep energetic, you should make perfect use of the strength of hips, hips, waist and abdomen, and try not to force your legs, so as to last a long time
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Of course, we ordinary runners don’t care too much about the way they land, there is no clear criterion
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Moreover, if you want to land on the ground with the soles of your feet, the landing place must be directly below your body (if the perpetual motion machine is possible, he is definitely the most hardworking long-distance runner)
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Running has space and air displacement
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The only thing is certain: when running, you should look ahead, open your chest, lean your upper body slightly forward, and let gravity play a role
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This is why sprinters absolutely land on the soles of their feet
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The purpose of sprinters is to try their best to reach the end point in the shortest time, so they should use all the forces they can use to move forward
No matter how much their physical strength decreases, they must keep their chest up, which is applicable to all runners
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As we said above, naturally, the running posture will lead to the upturning of the toes in the air, and how to convert the upturning moment into the landing of the soles of the feet, of course, requires the operation in the air
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The running posture is different, but we must ensure two principles
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Most professional athletes will naturally land on the soles of their feet regardless of speed
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In fact, there are two most important requirements for running posture
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Because you can breathe more freely
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Look at the movements of the world’s top athletes
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Without strong core strength and strong waist and abdomen strength, there is no way to achieve the first two, let alone landing on the ground
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Road run 10 kilometers, 27 minutes and 28 seconds, half marathon pb59 minutes and 39 seconds
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Also, the tall and straight upper body can effectively eliminate the sense of fatigue
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When the stride frequency reaches a certain level, it can’t be faster
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The speed of running is determined by the stride frequency and stride length
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The range of knee lifting forward is reduced to the most labor-saving range, and the whole foot touches the ground
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Let’s analyze what the correct running posture is
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It can be seen that Zhang Peimeng still keeps running at a high speed in the case of one foot jump, which comes from his waist and abdomen strength and footwall support
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Therefore, when finally fighting for absolute speed, the more important thing is the stride length
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It is often difficult to figure out how the excellent running posture seen on TV keeps the front foot on the ground, whether they should learn or not, and whether they should change their running posture or not? These problems even seriously hinder their normal movements
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Silas gipruto, a Kenyan long-distance runner, was born in 1984
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This is the correct running action
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Why do sprinters have obvious characteristics of landing on the ground first compared with long-distance running? Excluding the wrong running posture, the main reason is speed
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Therefore, strength training is a compulsory course for runners
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Let’s take a look at several groups of motion charts
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