Its benefits are mainly reflected in the following two aspects: strengthening muscles and connective tissue, enhancing neuromuscular coordination, so as to improve the running efficiency
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Quickly pull the back foot back under the hip to form the next support point
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Romanov “how to run” there are many reasons for running injuries, we can take the initiative to control, mainly running posture and muscle strength, correct posture + complete strength, is to let you run to the old without injury and disease..
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How can you pull it up well? During running, hamstrings are responsible for pulling the support foot off the ground
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Zhanlu culture “you can run faster” Dr
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One of the core problems of these wrong postures is that you don’t do enough to change the support, that is, you don’t have enough ability to “pull the hind foot back under the hip”
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It should be noted that: when practicing these movements, you don’t need to deliberately think about which muscle to exert, just want to complete the “pull up the sole of the foot in the direction of the hip”
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Because “the forepaw touches the ground first” is just the result of pulling it up in time — the natural landing is only one of its symbols, and it can’t be reversed by cause and effect
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After the body feels tired, the muscle strength is insufficient, the pulling up is not timely enough, and the time for the feet to change support will increase correspondingly
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The closer to the center of gravity of the natural landing, the higher the efficiency, and is not easy to be injured
The faster the speed, the heavier the weight of the foot landing will be
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In sprint, the late (or untimely) pulling of the support foot from the ground can even cause hamstring injury, which will make your running posture deformed
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In this case, the pressure on the whole body, especially on the knees, will also increase
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Try to keep your hips and back level, and try to pull your heels toward your hips
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Good strength is very good for your running
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This position is the landing position that can give full play to the elasticity of muscles and tendons, buffer pressure and carry weight
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However, this is not simply about “good landing of forepaw”
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This is determined by your physical structure
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Pull up if you pull up enough in time, your body weight will be more focused on the center of gravity, which will naturally make the part of the runner’s front foot fall focus on the ball of the front foot (this is human instinct, I don’t believe you want to jump down in place, what part of the ground is it?)
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Change your feet after 10 times
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>>Reminder: after each pull-up exercise, you have to do some small wooden box bounce, or run for a short period
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No matter which muscle is strong, keep your body straight
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-05 – > > practice method lie on the ground and pull the heel of one foot to the hip
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When the body ends the contact with the ground, the feet should be retracted under the hips in time for the next support, so as to facilitate the start of falling
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Remember, all unnatural landing methods are inefficient
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If the hamstring muscles are not developed enough, the supporting foot and the whole leg will fall behind the hip, and the body’s falling movement will be greatly affected
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Change your feet after 10 times
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In the process of running, the back foot quickly retracts the foot to the hip, which is what we often say: pull up
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The runner with strong “pull up” ability will retract the back foot to the hip faster during the running
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-01 – > > practice method: stand on the box, tie elastic rope on one ankle and pull up
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In the three core elements of posture running method (key running posture, falling, pulling up): pulling up is the only action that needs active force
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If we expand in detail, we can use teacher Xu Guofeng’s point of view, the muscle strength in running has three main tasks: supporting weight
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Therefore, the pull-up action in place has a series of benefits to improve the runner’s running skills
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Just below your hips, touch the ground with your forefoot
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This is because the Achilles tendon can not absorb and buffer pressure when the heel touches the ground
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Change your feet after 10 times
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-03 – > > the starting position is push up
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The lack of leg strength will also directly lead to the reduction of stride length and the slowing down of running speed
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If you do another move, deliberately land on your heel and jump again
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Not only can you not run fast or far, but also the risk of injury will be greatly increased
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Good pull-up is inseparable from good strength
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Source: most of the running colleges know that strength training is very important for runners
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Elastic ropes can be tied to posts or other fixed places
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Today I would like to recommend 5 exercises to help you
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Conversion support
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-04 – > > practice method: lie on the ground and directly pull the heels of your feet to your hips
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Change your feet after 10 times
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Stable posture, such as keeping the upper body straight at high step frequency, without leaning the trunk forward
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You will find that the posture becomes very stiff, and even the knee will be very uncomfortable when landing
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Because we want you to learn how to make your muscles pull together
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If you always encounter these problems in running: you feel that you are running well, every step of a video is heel landing; you feel that your stride is not big, you always stride when you watch your video, and you always have knee pain at ordinary times; you always think about “front foot landing” in your heart, and you are always out of point when you run, and you run awkwardly, even become “tiptoe running”
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Because the longer you run, the more tired you are
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The hips should be level with the thighs as much as possible and should not fall off
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In addition, the farther the running distance, the greater the possibility of running posture deformation
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If you hit your knee straight to the ground, it’s even worse
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This also means that if you deliberately touch the ground with your forefoot – for example, touch the ground with your toes in front of your body, or just touch the ground with your forefoot and run on your feet, these are all wrong
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Pull up is the only one of the three elements of running that requires muscle “active” exertion, so we need to train the muscle groups we need to use when pulling up
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Jogging is 1.5 times the weight, sprint will be as high as three times the weight
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The runner who falls on the metatarsal ball will master the “key running posture” better
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If you don’t understand the above explanation, try to stand up now, jump in place, and watch how you land? That’s right
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-02 – > > practice method: lie on your back with your hands on the floor and pull the heel of one foot to your hips
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