When the stride is too large, the front foot supports and brakes the body (see the above figure).

To prove this, you can observe the different running skills of the top long-distance runners.

● excessive internal pressure of the arch of the foot puts additional stress on the muscles supporting the arch of the foot, which in turn pulls the muscles attached to the medial side of the tibia.

Although it will not stop and retreat, this action will stop the runner’s forward potential energy and cause the muscles to consume too much energy to accelerate again and push the body off the ground.

Because the trunk, abdomen and waist muscles of runners lack core muscle strength, their arm swing often crosses the midline of the body, resulting in upper limb twisting.

Common wrong posture ● when running with full foot on the ground, it is easy to “squat” and cause tibial periostitis.

The runner’s center of gravity is just above the midpoint of the pelvis.

This puts pressure on the arch, Achilles tendon and connective tissue that support the ankle and knee joints.

So my knees pronate and I became nervous.

10 tips is there an ideal running posture that all runners can imitate? In the opinion of most experts, the answer to this question is “no”.

In the normal landing process, supination occurs after varus, which puts the foot into a strong pushing posture.

● internal and external splayed feet are easy to cause damage to knee joints and other parts, as well as X and O-shaped legs.

Put on headphones and you can exercise on the road.

Excessive stride is a wrong running technique that wastes energy.

Solid stride techniques can help ensure that muscle groups or joint structures are not overstressed.

However, runners with excessive eversion will suffer from many injuries, such as iliotibial band syndrome (pain in the lateral knee and hip joints), heel tendinitis and calf muscle strain.

Although this kind of wrong posture is not as bad as suddenly running on other tracks, this counterproductive action will also consume a lot of energy.

However, excessive varus will make the foot and calf out of alignment (see the following figure).

At the moment when the heel lands on the ground, the impact force will be transmitted to the bones and joints of the calf like a shock wave.

This can cause excessive pressure on the sides of the ankle, knee and hip joints.

Considering the repetitiveness of running steps, wrong movement patterns will cause great pressure on muscles, bones, tendons and ligaments.

The gluteus muscle is in a low efficiency state due to the internal rotation of the knee, causing tension of the hip flexors and back and tilting of the pelvis.

Compare and compare their upper limb posture, step length, knee lifting height and arm swinging range.

The puppet type swing arm refers to the arm that swings loosely in all directions.

This is often caused by weak key muscles, poor pelvic adjustment and hip flexor tension, but fatigue during running can also cause this posture.

The center of gravity is the most concentrated point where gravity pulls the body to the ground.

● sitting on the hip is a posture where the pelvis is tilted forward and the hip is retracted, which will reduce the strength of the hind leg tendon and gluteus muscle.

For example, in the “excessive stride” mentioned above, when the stride is too large, the first place to touch the ground is the heel.

Good skills are also essential to prevent injuries.

Sudden braking and shock action will transmit a strong force to the hip joint of the knee joint, causing them to be injured.

At the moment of landing, some runners do not allow their feet to turn inward first to absorb the impact and turn outward directly.

You will find that the technical characteristics of high-level runners vary greatly.

This can lead to many back and hip problems.

But is running really such a casual sport? Of course, the answer is no! If the running posture is not correct, it will not only fail to strengthen the body, keep fit and shape, but also damage the body and even bring harm to the health of the body.

Players with flat feet, low arches, genu valgus and weak ankles tend to over turn, resulting in the risk of injury, such as stress fractures of feet and tibias, plantar fasciitis (arch pain), heel tendinitis and running knees.

When running, the runner’s body has to bear two to three times its own weight with each step.

Slight varus is beneficial because it can reduce the height of the whole foot from the ground and help alleviate the impact.

In addition to the above-mentioned common mistakes, there are also two kinds of mistakes that novice runners often make: excessive strides and puppet style arm swings.

When the landing point of the sole of the foot is too far from the center of gravity, the stride will be too large.

seamless bandana

● too much forward tilting and backward tilting running will cause back tension, and backward tilting will cause excessive tension of chest and abdomen muscles, which will lead to shoulder, neck and back abnormalities over a long period of time.

In fact, drastically changing your technical characteristics in order to imitate an ideal running posture may make some running performance worse, such as running economy..

Another biomechanical defect when landing on the sole of the foot is excessive valgus, which is the outward rotation of the foot (see below).

In the normal landing process, the soles of the feet will turn inward, that is, rotate inward at the ankle joint.

It is also easy to run into x and O-shaped legs after long-term impact.

When the leg bone is not straight in the vertical direction, the muscles on both sides of the bone are not evenly stressed, resulting in joint or connective tissue injury.

Many people think that running is very simple, one leg in the front, one leg in the back, and back and forth, that’s all.

These two wrong actions will increase the energy consumption of running, accelerate the physiological process leading to fatigue (such as glycogen depletion and lactic acid accumulation), and have a negative impact on running performance.

● when running with toes on the ground, the landing of the front sole of the foot will strongly stimulate the calf muscles, which will thicken the calf and form “radish legs” over a long period of time.

When poor running skills are combined with structural abnormalities (especially dislocation of feet, tibias, thighs and pelvis), the risk of injury is particularly high.

In order to let you understand how structural abnormalities and technical errors lead to injuries, let’s take a look at the biomechanics of the foot and calf at the moment of landing (see the figure below).