In this case, another possible advantage is that a runner’s controllable slender trunk may reduce the center of gravity; In addition, losing weight makes it easier to lift the body.

They should train specific parts of the body and the whole body.

The lateral force will be absorbed by the running shoes.

Initial contact with such a runway can contribute to sports injury, because the impact of rebound and Doppler effect will affect untrained muscles and Achilles tendons.

The wavelength becomes longer and the frequency becomes lower (redshift); The higher the velocity of the wave source, the greater the effect.

Running on rough, smooth or rocky roads is more difficult because one of the main goals at this time is to avoid injury.

Although slope running and flat running use the same muscles, the focus is different.

Another key factor is the flexibility of the spine, especially the lumbar region, because uphill runners need to tilt forward and downhill runners need to tilt back to prevent the center of gravity from moving forward horizontally due to the influence of running movements.

In order to make up for this defect, the pelvis will inevitably tilt, and in turn, the lumbar spine will twist in order to remain vertical.

In front of the moving wave source, the wave is compressed, the wavelength becomes shorter and the frequency becomes higher (blue shift); When behind the moving wave source, the opposite effect will occur.

When a turned inward or twisted foot hits the ground, it will stretch the ligaments outside the ankle and knee, but the muscles outside the limb will absorb more impact.

However, with more and more such tracks, training on them will help to reduce the occurrence of pain.

These types of running exert excessive force not only on the lower limbs (Figure 3.2) – because the ankle needs to be extended and flexed continuously, but also on the knee, hip and pelvis.

Since the need to tilt reduces the range of movement of the spine, the hip also needs to be flexible to compensate for this.

If the runner has poor stability, he will fall down quickly.

Of course, to some extent, this means running fast, but a large part of the training program has no demand for running shoes or track.

Unfortunately, this kind of training makes them only good at slow long-distance running, and causes them to suffer from overwork injury.

If downhill running is involved, the increased flexibility and strength will ease the impact of multiple varus and inward twist of the feet on the ground to enhance running performance.

The training program will affect the way the body adapts to speed and terrain.

Slope training can be part of the basic stage, lactate threshold stage or high-intensity training stage, depending on the structure of the training.

As a last resort, up and down steps can provide some relevant training and some experience of problems encountered in slope running, especially if the action lasts for a few minutes.

Specifically, the erector spinalis and iliopsoas must work harder during uphill, because the inclined spine requires more effort to maintain stability than the vertical spine.

In addition, downhill running will bring more pressure to the muscles in front of the lower legs and thighs, which must absorb the impact and gravity effect of landing.

One way to prevent this is to diversify your training program.

This can cause the lower back to twist or bend sideways, and unless you take proper preparation measures for this kind of running, it will soon produce pain.

For runners living in flat areas with almost no change in altitude, the front muscle of the core will be damaged due to long-term overuse, while the rear muscle will shrink due to lack of use.

The inside of the leg is similarly affected.

Running on a variety of roads, from hard concrete roads to soft asphalt roads, and even road area water will change the impact force when your foot touches the ground.

As sprinters show, fast running lies in training the whole body.

11), but also sometimes need to run along a diagonal line.

When the foot slides to the outside during sharp turns, the patterns on the outside of the shoes that play a role in grasping the ground will not help.

They not only need to rise and fall in a straight line (FIG.

Runners must lean in one direction at the right angle to prevent side falls.

Over the past 40 years, most runways have been built of rubber to provide rebound after landing.

All training must rely on existing facilities.

For example, those cross-country runners who know they will lose their advantage in the thick mud can carry out strength training of thigh muscles to improve their adaptability in this situation..

Cross country runners face more difficult adaptation.

running beanie

For these reasons, for many experienced runners who think they know everything, running on an indoor track for the first time will make them aware of this.

The main content is that the wavelength of object radiation changes due to the relative motion of wave source and observer.

Because many roads have radians, running along one side of the road will leave a problem of leg length difference for runners; In this case, the leg near the middle of the road will be shorter than the other leg.

Of course, those with a lower center of gravity have an advantage in this regard, although they have shorter legs and may not stride too much.

Doppler effect is named in memory of Austrian physicist and mathematician Christian Johann Doppler, who first put forward this theory in 1842.

Sprinters don’t have to worry about their feet.

The length of the indoor runway is half that of the outdoor runway, and the slope is steeper.

As for the specific muscles involved, the muscles used for climbing on the lower leg, gluteus maximus and the muscles in the front of the thigh can be strengthened through relevant exercises.

Since running on flat ground does not provide adequate preparation for slope runners, some exercises should include climbing, even if only stairs are used.

On the contrary, the other limb is located at a higher position on the slope, and the inner side of the limb will be under pressure.

But they can still run at a certain speed, and even simulate some climbing movements on the stairs of tall buildings.

If you want a treatment for low back pain, this is the first choice! Of course, we don’t recommend running in the middle of the road, but alternating running along both sides of the curve may help alleviate similar problems.

Downhill training is more difficult for runners who live on flat ground.

Slope can be an extreme test of a person’s ability to keep upright while running.

Many years ago, some runners used a training method called LSD – long-distance jogging.

In order to prevent the runner from obvious inclination, he is more focused on maintaining his own runway during the 180 degree turn back process.

According to the degree of red (or blue) shift of the wave, the velocity of the wave source moving in the observation direction can be calculated.

When you need to train this running style, your training plan should include stretching and strengthening suitable soft tissue.

Therefore, mountain climbers living in cities are unlikely to have slopes suitable for training in their nearby areas.

At this point, one must consider how to prepare and the desired results.

Like machines, the human body will collapse under repeated fatigue for a long time.

  Once a long-distance runner leaves the track, the situation is very different.

It is difficult to run on curved and turning roads.

If your body is ready, you can face rough or uneven hillsides and surfaces with more confidence, especially when you already know what your shortcomings are.

All these factors change the shock wave and the body’s response, especially in the lower limbs.

Bending running exerts pressure on the outside of the lower limbs, especially the tensor fascia lata, fibula, and the lateral ligaments of the knee and ankle.

It should be the same for long-distance runners.