use a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher Order to be confirmed.
A proper warm-up is required before the third stage of the exercise.
Confirm with a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher.
Use a smart hand with a frame rate of 240 frames per second or higher Machine or video recorder and video analysis application.
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Cultivating this feeling helps runners maintain full foot touchdown and smaller sat during training and competition.
At this point, you can enter the third stage.
In the second week of practice, runners can use 20% of the training time to try running with full foot touchdowns and smaller sats Your sat run.
and so on.
We all know that if you don’t pay attention to long-term running, it is likely to cause discomfort, especially in the knee joint, which leads to the saying that “running Baili only hurts the knee”.
One of the causes of knee discomfort is actually related to the body posture in the running mode, especially the running mode adopted by ordinary runners.
This element is simply defined as the horizontal distance between the center of the pelvis and the heel of the foot when it first touches the ground: the farther the heel touches the ground, the greater the angle of hip adduction.
The higher peak hip adduction angle will aggravate the inward movement of the thigh, thus exerting greater pressure on the iliotibial tract on the side of the thigh and the knee joint itself.
At this point, you can enter the fourth stage.
In other training (including warm-up), gradually use more and more full foot touchdowns and smaller sats.
Wearing running shoes in the second stage is the same as that in the first stage, but the difference is wearing running shoes.
At this point, you can enter the second stage.
In the first stage, barefoot runners should do these exercises before starting the main part of the overall training.
Practice about 5 times a week for 2 weeks, or until the runner is completely sure that he can complete the above three activities with bare feet, full foot touchdown and small sat.
Complete about 5 exercises in a week for 2 weeks, or until the runner is fully sure that he can complete the above 3 activities with full foot touchdown and small sat.
The duration of all exercises is in minutes.
In the fourth stage, when running forward in running shoes, Runners should run at medium to high intensity (similar to the speed of a half marathon to a 10k run, or faster) move.
The hip adduction angle is closely related not only to gait frequency, but also to the “heel touch distance”.
Complete about 5 exercises a week for 2 weeks, or until the runner is fully sure that he can complete the above three activities with full foot touchdown and a small Sat.
Runners should start these exercises barefoot to provide proper proprioception and better feel the full foot touch and smaller sat.
For example, during the first week of practice, use 10% of the regular training time to focus on running with full foot touchdowns and smaller sats; at other times, just run in the usual way.
Knowledge development: SAT refers to the angle of tibia touching the ground, which is the decisive factor of the braking force and propulsion force generated when the runner touches the ground.
In the third stage, when running barefoot, Runners should run at medium to high intensity (similar to the speed of a half marathon to a 10k run) move.
Larger SAT will significantly increase the probability of damage.
A proper warm-up is required before the fourth stage.
Complete about 5 exercises a week for 2 weeks, or until the runner is fully sure that he can complete the above 3 activities with full foot touchdown and a small sat in regular training shoes or running shoes.
Note: each stage of practice takes 7 minutes to complete.
In general, the heel touchdown distance is the direct result of sat: the farther the heel touchdown distance, the greater the SAT.
The farther the heel touches the ground, the greater the hip adduction angle, and the greater the risk of injury.
Therefore, there is a direct link between sat and injury risk, that is, a larger SAT will lead to a longer heel touchdown distance, which will aggravate hip adduction and increase injury risk.
How does an incorrect running pattern cause knee discomfort? Knee discomfort during running is related to the increase of peak hip adduction angle in the support stage of gait.
Confirm with a smartphone or video recorder and video analysis application with a frame rate of 240 frames per second or higher.
How to improve? Next, we will introduce exercises that can promote the transition from a larger sat to a smaller sat.