Improve the flexibility of the lumbar spine pelvic hip joint, increase pelvic left and right rotation, and increase leg lift amplitude.
When running, the pelvis will produce a moderate left to right rotational motion, which indirectly increases the amplitude of thigh forward movement, causing the thighs to show a more forward trend, known as “sending the hip”.
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Conduct leg lifting training to enhance the strength of the iliopsoas muscles.
Promote calf lifting and stretching, increase the angle of thigh swing forward.
The power for the thigh to swing forward comes from the iliopsoas muscle.
Dai Jiansong, Director of the Sports Rehabilitation Department of the School of Sports and Health at Nanjing University of Physical Education, stated that hip delivery is the “golden technique” of running, and four key skills need to be mastered: strengthening arm swing, and using arm force to swing back to promote moderate torso torsion to help hip delivery.
If the calf is dragged to the ground without folding to a certain extent towards the thigh, the leg is lifted forward like a hoe, laborious and unsightly..
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The core technique of running is to send the hip.
If the iliopsoas muscle is not strong enough, there will be weakness in the thigh swing forward and dragging the leg to run.