They separate the various stages of the gait cycle: knee lifting, thigh movement and pedaling.
When you swing your leg down, the knee of the other leg rises.
Then, the quadriceps stretches the leg from the position of action a to the fully extended state, and then the hamstring muscles force the lower leg and foot to the ground.
Lift the arm opposite the leg, and its elbow needs to be bent to 90 degrees; Swing back and forth like a pendulum, and the shoulder joint acts as a fulcrum.
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Initially, these exercises were designed for sprinters, but they can be used by all runners.
The classic conclusion is that although runners can approach a specific sports posture under the guidance of coaches, it is difficult to maintain this posture due to the aggravation of fatigue during exercise.
Keep your wrists relaxed and don’t lift them over your shoulders.
The other arm moves in the opposite direction at the same time.
Later, we will discuss the effect of strength training on limiting this deviation when improving the runner’s body shape.
The movement includes two parts: knee bending and pelvic forward rotation (Figure 1.2C).
When the foot contacts the ground, the hamstrings will continue to contract, not limiting the stretch of the leg, but pulling the foot up and the gluteus maximus down to start another cycle.
1.2A, B, c).
In addition to strength training, how can we improve our running posture and performance? Since running involves nerves and muscles, the running posture can be improved through specific exercises, which will make the movements described in the anatomy part more coordinated.
In the process of running, the anterior tibial muscle bends the ankle back to make the foot in a suitable heel landing position; However, in action B, back flexion should be minimized to make the foot touch the ground closer to the neutral position.
This exercise should be done once or twice a week and completed in 15 minutes.
Correct practice helps athletes form correct running posture, and the running performance of runners is improved.
1.3A, B, c) relies on quadriceps extensors and hamstrings to drive the legs down to prepare for the impact stage (Fig.
By training each stage separately and slowing down the movements, completing these movements correctly can improve the runner’s motor perception, promote neuromuscular response, and help to enhance strength.
ABC running training laufabc is suitable for runners to improve their running speed and correct their running posture.
Running skill training, ABC running training action details action B action B (Fig.
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Developed by coach Gerard mach in the 1950s, this exercise is simple and almost does not cause shock pressure.
Therefore, the focus of this exercise (Figure 1.4b) is to pull the foot directly below the hip, so as to shorten the arc and the duration of this stage, so that another gait cycle can be started.
This movement can also achieve better results by tilting the trunk forward, which is a body posture similar to that in sprint.
Pay attention to correct posture.
Action C the final stage of the running gait cycle is dominated by the hamstrings (figures 1.4A and b).
At the same time, the simple swing of the arm balances the movement of the lower body.
ABC professional pre run warm-up action slow motion demonstration action a hip flexor and quadriceps femoris are responsible for implementing action a (Fig.
In this case, the runner can easily return to the natural state suitable for his body shape.
This precise adjustment reduces the impact force on the heel; In addition, since less foot biomechanics are involved than running, this sport will not cause forefoot injury.
1.3c).
This action can be performed either while walking, jumping or running.
The arm swings quickly to imitate the rapid movement of the legs.
This running posture may not look good, or even the most effective running posture, but with the emergence of fatigue, this running posture is often inevitable.
In essence, these exercises are often referred to as the Basic Movement ABC of running.
The hand is a little higher and closer to the body than in action a and action B.
This exercise should be carried out quickly to highlight the explosive force.