Once you’ve completed these tests, check the results of the tests to see where you need to improve and how.
On the contrary, long-distance running pays more attention to the efficiency of movement and avoiding fatigue and muscle strain and strain.
Evaluation result flat plate ● 30 ~ 60 seconds (poor) ● 60 ~ 90 seconds (average) ● more than 90 seconds (good) evaluation result side flat plate ● 30 ~ 45 seconds (poor) ● 45 ~ 60 seconds (average) ● more than 60 seconds (good) sit on a chair almost knee high at the beginning of the one leg test.
Assess your running posture before focusing on improving your personal running posture, you need to understand your physical strengths and weaknesses.
● when running, try to raise the heel of the leg behind you to the level of your knee.
Short, fast runs require more explosive running movements – push your body forward with each landing step, and your gastrocnemius, quadriceps, hamstrings and glutes need to be strong enough to complete violent movements in short distances.
The “gait” of your running actually refers to how you carry your whole body as you move forward, and the relationship between your bones, joints and muscles.
Running posture every year, a large number of articles talk about the best way of running.
Evaluation results ● the knee cannot touch the chest (poor) ● the knee touches the chest very hard (average) ● the knee touches the chest easily (good) the upper back test heel, hip and shoulder stand against the wall.
Record the approximate angle at which you lift your legs off the horizontal plane.
Record the approximate angle of your arm extending back and horizontally..
How to run.
Keep your lower back in a small arc and lift your elbows so that your elbows and hands are spread out on both sides of your body and close to the wall.
A.
Keep your shoulders at 90 ° to the floor and extend your upper arms as far back as possible while keeping your eyes straight ahead.
There is no such thing as “correct” running posture.
No matter what kind of running posture you use, there are some key action points that you need to pay attention to in your running posture.
Lift one leg off the ground and try to stand up with only one leg.
● make sure you don’t run in a completely vertical position, which will press your hips down and put pressure on the top and bottom of the spine.
Stretch your arms forward horizontally on your shoulders.
Evaluation results ● inability to stand up means weak hip and / or quadriceps or lower back hamstring test # lie flat with your back on the floor, straighten one leg and keep the other leg on the floor.
The core test uses the abdominal muscles to maintain the posture of the flat plate and inclined plate as shown in the figure as long as possible.
After this pose, straighten your arms up and raise your head, keeping your hands and elbows close to the wall all the time.
Personal running experience B.
If your knees can touch the wall without raising your heels, step back and repeat the above action.
personal muscle strength C.
● minimize jumping – running is sliding on the ground, not jumping with heavy feet.
● remember that small strides and fast strides are better than large strides and slow strides.
● when you lift your heel off the ground, make sure you focus on using your hip muscles to pull up your legs, and then use your hamstrings to lift your heel.
1.
Evaluation results ● less than 70 ° (very poor) ● 70 ° ~ 80 ° (poor) ● 80 ° ~ 90 ° (good) ● more than 90 ° (very good) hip flexor test, lie on the ground on your back and let your legs close to your body as much as possible.
A series of self tests listed below will help you find the right training needs for you.
The most commonly discussed postures include barefoot running, heel landing, mid foot landing and front foot landing.
Don’t run like this.
Many people tell us that their unique running posture is the best and only feasible posture.
Lay this leg flat and repeat with the other leg.
With this in mind, to find the best running posture for everyone, we need to consider the following.
Then hold one leg as close to the chest as possible, while the other leg is straight and as close to the ground as possible.
2.
● touch the ground gently with your feet, not with your feet.
● keep your torso straight so that your core muscles not only drive your body forward, but also keep your ribs from being squeezed, making breathing easier.
You can put your leg down so that the whole lower leg touches the ground, while the knee of the other leg is still close to the chest (good) evaluation results ● the leg can’t straighten and touch the ground (very poor) ● the leg can touch the ground, but the hugged knee can’t touch the chest (poor) ● the foot can be put on the ground, but the rear of the knee and most of the lower leg muscles are off the ground (below average) and the lower back test # lie flat on the ground, Keep your knees as close to your chest as possible.
The distance and speed of running also affect the movement of running.
personal running goal running gait running gait refers to the running posture and the way you push your body forward.
personal athletic ability and flexibility D.
Evaluation results ● don’t let your elbows and hands stick to the wall in the starting position (very poor) ● leave the wall when your elbows are raised above your shoulders (poor) ● only your fingers can stick to the wall when your hands are raised to the highest (average) ● keep your elbows and hands close to the wall all the time during the whole movement (good) calf / Achilles tendon test ● stand with your feet together at a distance of 1 / 4 feet from the wall, keep your feet flat on the ground and bend your knees forward, Keep your pelvis upright at the same time.
Test results ● raised the heel at 1 / 4 foot from the wall (below average) ● raised the heel at 1 / 2 foot from the wall (average) ● raised the heel at more than 1 / 2 foot from the wall (good) test the chest on the side, with the knee bent at 45 ° and the shoulder and floor at 90 °.
