Therefore, researchers call the maximum horizontal force “peak braking force”.
Dongniu has talked about the problem of running volume more often.
03 runners who run more than 60 kilometers a week are more likely to be injured.
This will be safer, of course, it can’t increase indefinitely.
05 change the running environment to reduce fatigue damage ， if you wear the same pair of running shoes for a long time, you will often wear the same part, and the elasticity will decrease, and the harm is not small.
This is the same as often running on the same road.
Runners who have a little understanding of the running environment know that the impact force brought by different roads must be different.
Even the legs of mature runners are strong enough to slow down the impact of the ground.
Runners with a little experience should have such experience: when preparing for a marathon, they accidentally injured their ankle or knee, but they can see that they are about to recover, and can’t wait to get on the track again.
The force fed back to the runner by the “braking effect” here will be uploaded to the back through the calf, knee and thigh, so it is particularly easy to cause calf injury, knee injury and even back injury.
They closely monitored the change of impact force after the runner changed the stride frequency.
But if you lose permanent injuries because of small training, it is not a good choice.
Generally speaking, don’t increase the amount of running per week by more than 10% of the amount of running in the previous week, then keep it for one week, and increase it by 10% next week.
If the distance is large, it is considered that the step is too large.
Because they found that runners with high peak braking force had a greatly increased probability of injury, which was eight times higher than those with low peak braking force.
Now, the probability of runner injury is as high as 80-85%.
The runner doesn’t know how to judge whether the current amount of running is too much.
Studies have shown that running on asphalt or cement pavement for a period of time, or wearing the same pair of running shoes for more than 4-6 months, the risk of injury will increase significantly.
A sports doctor in the United States said that the recurrent pain is a very serious problem for runners who have gradually recovered from the pain.
Every time you run and land, the impact on the ground is 3-5 times your weight.
The proportion of people is about 60-65%.
Therefore, it is very important to reduce pain and control the amount of running.
Oh: Beginner runners: you should not run more than 30-40 kilometers a week.
The results showed that as long as the runner’s stride frequency was increased, the impact force of running on knee and hip joints could be greatly reduced, which is obviously the most effective way to prevent and recover the pain caused by running.
Advanced runners: no more than 50-60 kilometers per week.
02 reducing peak braking force in fact, as early as the 1970s, two of every three runners were injured.
The body’s exerting muscles will have adaptability, and fatigue damage will occur over time.
Your body will tell you through fatigue.
Is that why runners are often injured? The answer is no, the human body is not as fragile as imagined.
What is too big a step? During running, measure the distance between the landing location and the projection point of your center of gravity at the moment when your left or right foot lands on the ground.
On the contrary, if you often change the running environment, such as alternating training on asphalt, plastic, grass and dirt roads.
Simply put, if the road is too hard, the greater the reaction force on the runner.
“Problems such as tibial splint, tendon, Achilles tendon and running knee will gradually heal over time, but they will make a comeback if you can’t solve the root cause of your disease.” So you can’t run in a hurry, especially the runners with injuries.
04 to get rid of the problem of injuries, you must first fully recover.
The results can be imagined.
In addition to the vertical force often mentioned, the horizontal force will also be generated when landing.
Please wait patiently.
Maybe some people won’t get hurt 100 kilometers a week, but if the average runner can run 240-250 kilometers a month, it’s still quite large.
Of course, the premise of running is no injury, and the ultimate goal is no injury.
The method is very simple.
It will increase the stability of the runner’s ankles and knees and will not fix the impact force on the body parts..
On the contrary, the two key words that can reduce the peak braking force are: reduce the stride and increase the stride frequency.
However, the braking effect caused by the forward focus of excessive stride does not bring forward inertial power to the runner.
Today, Xiaobian read some materials that are helpful to our running injuries all night, hoping to help you! “Is it certain that you will get hurt after running for a long time?” 01 too big a step will greatly increase the impact.
Athletes who have suffered from injuries before are most afraid of being tortured again by the recurrence of old injuries.
It’s like when you’re driving, you’re crazy about delivering oil before you release the handbrake.
It’s time to plan how to run.
In 2011, researchers from the University of Wisconsin tested whether runners could reduce their impact by increasing their stride frequency.
One is that the body does not adapt to the increase of running volume, the other is that the amount of exercise exceeds the maximum that the body can bear.
Dongniu has sorted out the ranking of impact forces of different roads: cement road > asphalt road > plastic runway > dirt road > grassland.
Runners can plan their mileage by category.
Running is an activity in which the body constantly collides with the ground, and the faster the speed and the higher the flight, the greater the impact force; The longer you run, the greater the cumulative load.
The new year begins.
Big God runner: don’t run more than 120 kilometers a week.
Although Dong Niu also knows that for the athletes preparing for the competition and marathon, it is very resistant to suspend training.