The hip flexor and quadriceps femoris are responsible for performing the movement.

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.

▶ Action C the final stage of the running gait cycle is dominated by the hamstrings.

How do I run? Runners can learn more about running by analyzing the gait cycle in running.

When one leg is completing the standing phase and entering the swing phase, the other leg is completing the swing phase and is preparing to start the next standing phase to complete a gait cycle.

The last part of the standing / supporting phase is called pushing or pushing.

Correct practice also helps athletes form the correct running posture and improve their running performance.

Generally speaking, the less contact time with the ground, the faster the cycle, and the better the movement performance under the same stride.

The better at pushing the foot off the ground through the gluteus maximus and core muscles, and consciously using the posterior tibial muscle, the less time the foot contacts the ground.

Ideally, the role of the lower leg structure will allow the foot to perform a slight pronation movement.

Tip: the “cycle” here refers to the period of time from the beginning of one foot touching the ground to the end of the same foot touching the ground again.

Many runners suffered from running injuries during running, which seriously affected their running experience.

As the body accelerates, the lower legs and feet begin to fall to the running surface, forming a vertical line from the head to the toes.

They separate the various stages of the gait cycle: knee lifting, thigh movement and pedaling.

Pronation will disperse the impact force generated when the foot lands to the arch surface to cushion the impact on the feet.

When the leg passes the forward swing phase, the hamstrings lengthen, limiting the forward extension of the lower leg, which is stretched by the quadriceps femoris.

▶ Action B action B relies on the quadriceps extension and hamstrings to drive the legs down to prepare for the impact phase.

The biological force produced by this foot movement will gradually lead to the tension of Achilles tendon, the strain of gastrocnemius muscle at the back of lower leg, the pain on the side of knee and the discomfort of iliotibial tract.

The other arm moves in the opposite direction at the same time.

What’s more, they had to leave running temporarily.

Therefore, it is particularly important to find the answer to the appeal.

When the foot contacts the ground, the hamstrings will continue to contract, pulling the foot up and the gluteus maximus down to start another cycle.

So how can we improve our running posture and performance? How to improve your running posture and performance? Here is a recommended exercise besides strength training.

▶ Action a this action includes two parts: knee bending and pelvic forward rotation.

When the foot is in the neutral position without pronation, the side of the foot will contact the ground alone, and the impact force when landing cannot be buffered.

This exercise should be carried out quickly to highlight the explosive force..

This action can be performed either while walking, jumping or running.

After the contact with the ground, the second leg begins to move forward, which is the result of the forward rotation of the pelvis and the simultaneous flexion of the hip joint caused by the psoas muscle.

In addition, if pronation is frequently performed in the neutral position, excessive pronation of the foot will cause tibial pain, and lead to muscle strain in the front of the lower leg and pain in the inside of the knee.

Tip: you should practice 1 ~ 2 times a week and complete it in 15 minutes.

Suitable for all runners! In essence, these exercises can be called the Basic Movement ABC of running.

running waist packs

This dispersion is caused by subtalar joint inversion and valgus, abduction or adduction of the middle of the foot, and dorsiflexion and plantar flexion of the front of the foot.

But how do you run? How to improve your running posture to avoid injury? How to improve your running performance? These problems may be an inevitable topic for everyone who is running or preparing to participate in running.

▶ The quadriceps femoris (mainly rectus femoris) is very active before the foot touches the ground in the standing or support stage.

▶ In the swing phase, after the initial contact with the ground and neutral posture positioning, the hamstrings, hip flexors, quadriceps femoris and calf muscles (gastrocnemius and soleus) will push through the principle of cooperative work.

Developed by Gerald mach in the 1950s, this exercise is simple and does not cause shock pressure.

Keep your wrists relaxed and don’t lift them over your shoulders.

Pay attention to the correct posture.

The focus of this exercise is to pull the foot directly under the hip, so as to shorten the arc and the duration of this stage.

The gait cycle of running consists of two stages: standing or supporting stage and swinging stage.

When you swing your leg down, the knee of the other leg rises.

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.

At the same time, the simple swing of the arm balances the movement of the lower body.

Then, the quadriceps stretches the leg from the position of action a to the state of full extension, and then the hamstrings force the lower leg and foot to the ground.

In recent years, the tide of national fitness has sprung up, and running has become one of the beautiful scenery and one of the ways of expression for people to pursue a better life.

Poor gait cycle will lead to the instability of the core part of the human body, resulting in sports injury.

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.

During this exercise, back flexion should be reduced as much as possible to make the foot touch the ground closer to the neutral position.

Once the foot touches the ground, the impact force generated when touching the ground will be dispersed by muscles, tendons, bones, joints of the foot and lower leg.