For running posture, people always talk about “landing mode” 。 Landing position includes heel landing, forefoot landing and full foot landing.

Tips for reducing running injury 1.

The study of the above four speeds found that when the feet of the four speeds landed, the bending angle of the knee joint was about 162 degrees.

When it is at a slightly curved angle, the reaction force given by the ground will offset part of the force through the transmission of the soles of the feet – muscle bonds – calf muscles, as well as the inclined angle.

Running shoes are very important.

The way of landing with slight flexion of knee joint will affect the stress of knee joint.

That is, there is one less peak force point than when the heel touches the ground.

The landing test experiment conducted by huipao laboratory compares the four speeds of 600, 500, 400 and 330 (among them, 600 is a representative pace and 330 is the pace of excellent runners).

Why keep your knee bent? A when the foothold is directly below, the knee angle is 180 degrees, the knee is “locked”, and the reaction force of the ground acts on the knee to the greatest extent.

The results show that at 600 and 500, first land on the outside of the sole, and then transition to the full sole; at 400 and 330, land on the outside of the front sole, then test in the front sole, and finally to the heel.

There are many different types of running shoes on the market.

2) When the forefoot touches the ground, the peak value of the ground reaction force disappears, leaving the force process of inverted v.

Keep your legs slightly bent no matter what pace you land.

Running can bring many health effects, but running injury is also very common.

Although the race is postponed indefinitely due to the epidemic, marathon runners still insist on their own training.

Choosing a suitable pair of running shoes is the icing on the cake for running.

A small deviation will have the effect of water dropping through the stone in the marathon.

Primary runners have underdeveloped muscles and poor running posture.

Make “simple running” unacceptable.

If you want to change a running posture, it’s not overnight! If you want to maintain a longer running career, a suitable and correct running posture is very necessary! C.

Moreover, the same person, different pace and running posture are not invariable.

If this practice is scientific, there should be a question mark.

For the four speeds, there is a trend of landing on the outside first, and then transition to the full sole It is called foot valgus.

Statistics show that 65% – 75% of runners experience pain every year.

Of course, there are also “bull people” who wear flip flops or run barefoot.

When running and landing, the body weight plus inertia will produce 2-3 times the force on the ground.

After all, everyone’s training process is completely different.

2.

calf sleeves running

Shoes according to their own level, choose the appropriate running shoes.

Self A.

In general, running is conducive to joint health for mass runners.

Source: SCNU sports science! Many people think that “people are born runners” — you can go straight ahead with your legs open! With the arrival of the marathon boom, more runners are involved.

There is no absolutely perfect and correct running posture..

The faster the speed, the greater the weight, the greater the reaction force.

Among them, knee joint injury is the most common, such as patellofemoral syndrome, meniscus injury, patellar tendinitis, anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) injury Medial collateral ligament (MCL) and lateral collateral ligament (LCL) injuries, etc.

1) The heel landing is verified from the scientific perspective of biomechanics.

appropriately reduce weight and reduce the force on joints.

In addition, we also need to pay attention to the angle of knee joint when landing.

When flying, the foot will turn in naturally, and when landing, it will tend to turn out slightly.

Try to avoid rear heel landing.

It is not recommended to blindly follow the trend of jeep joeg’s broken two “carbon shoes”.

According to Newton’s third law: the action of force is mutual, and the same force will react on the human body.

Everyone has different habits, which will produce a variety of postures.

In addition, for the transition from heel landing to full sole leaving the ground, there will be a force process of sharp increase of peak value of reaction force + inverted V in the early stage.

Increase running economy and reduce injury.

Q: will running hurt the knee? A: the data provided in the 2017 Medical Journal American orthopedics and sports physical therapy: osteoarthritis of fitness runners The incidence of (joint degenerative disease) is only 3.5%, 10.2% for sedentary people and 13.3% for competitive runners.

When running, the reaction force of the front sole and full sole landing on the knee joint is low.

The above results only come from one athlete, so the results are not universal, but it can be speculated that when the pace is slow, due to the slow speed, it is more inclined to land on the whole foot, and the force area will be larger, which will counteract most of the forces acting on the joints, especially on the knee joint.

Therefore, in the marathon, any improper behavior may amplify the effect of injury.

B.

If you are a heavy primary runner, a pair of top cushioning running shoes can reduce the possibility of injury.

Choose running shoes according to your weight.

They need equipment to protect your knees.

The study found that most amateur runners use rear heel landing, while marathon runners mostly use front foot landing.

Most of the running injuries are attributed to incorrect running posture, which will cause different injuries, or reduce the economy of running.

For a half marathon, 17000-25000 steps and a full marathon, 30000-55000 steps.

3) Full foot landing (speculated) when the full foot lands, the peak value of ground reaction force also disappears, and the peak value of the remaining inverted V force process is lower than the previous two landing methods, which is related to the size of the force area.

Reduce redundant actions, such as too high flying, too large arm swing, left and right crotch swing, etc.