At the beginning, these exercises should be carried out barefoot in order to provide better proprioception, so that the runner can better feel the correct body tilt and posture
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According to many experiences from novice to elite runners, it is best to lean forward moderately from ankle joint, and the best forward tilt is about 5 degrees
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Why? Next, from the three common running modes, we will answer the influence of body tilt on running speed, and lead you to find the most suitable tilt angle! There are three inclining modes of the body during running
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For the best running performance, the body should be pushed up and forward, not up and back
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The third stage: Barefoot prompt: “running forward” refers to moving at a medium to high intensity speed (similar to the speed of a half marathon to 10km)
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If the inclination angle is too small, his body will keep upright due to the force applied on the ground, which will lead to the motion vector being too vertical and upward
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Exercise frequency: complete the third stage twice a day for two weeks, or until the runner has formed the best forward tilt
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And if you lean slightly forward, the vector will be farther forward – so, from a forward motion point of view, it will produce more propulsion, which is almost what we always expect during a run
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02 the vertical thrust of the body does not push the body forward or backward, but upward
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The above content is from running mode, which is authorized by people’s Posts and Telecommunications Publishing House“
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However, when we see athletes running in track and field competitions, we may find that when they speed up, their bodies will be straight and their height in the air will be increased, just like running in the air
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The data show that bolt creates the world’s largest vertical propulsion while running
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Most runners may think that leaning forward during a run will make them run faster
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The forward motion of the body on the ground can be represented by the vector sum of two forces
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This approach is obviously suboptimal
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For example, in high-speed running, the vertical thrust generated in the support phase is more than 10 times larger than the horizontal thrust
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All the exercises are in minutes
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The following four exercises are recommended to optimize the body tilt and run faster and healthier! Knowledge development: SAT refers to the tibial angle of touchdown, which is the decisive factor of braking force and propulsion force when a runner touches the ground
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The larger the SAT, the higher the probability of damage
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01 first stage: Barefoot practice times: do this exercise as often as possible (at least twice a day)
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02 second stage: wear running shoes practice times: complete the second stage twice a day for two weeks or until the runner has mastered the best inclination
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The runner should keep the pace of 180 steps per minute and the knee joint soft and bent in each group
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The following exercises can help the runner form a forward tilt of 5 degrees
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In addition to high-speed running, keeping the body upright will cause the motion vector to be too vertical and upward, not too far forward
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Objective: to make sure that you are completely barefoot and can complete the movement with the three elements of full foot touchdown, small sat and 180 steps per minute, while keeping the body tilted forward 5 degrees
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The vertical thrust pushes the body up and the horizontal thrust pushes the body forward
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Moreover, when the body leans forward excessively, it is difficult for the runner to extend his legs and feet to the front of the body, and the runner may fall forward
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When the propulsive force is generated, the body is upright and the vector does not go far forward
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Reducing vertical propulsion will significantly reduce running speed
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01 lean back, lean back
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Practice goal: make sure you are fully able to wear running shoes to complete the movement with the three elements of full foot touchdown, small sat and 180 steps per minute, while keeping the body tilted forward 5 degrees
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Objective: to make sure that you are able to complete barefoot with three elements: full foot touchdown, small sat and 180 steps per minute, while keeping your body forward 5 degrees
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Objective: to make sure that you are fully able to wear regular training shoes or running shoes to complete the movement with the three elements of full foot touchdown, small sat and 180 steps per minute, while keeping the body tilted forward 5 degrees
When the tilt angle is too large, it will have a greater negative impact on the stride length of the runner
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03 when a forward leaning runner wants to form the maximum forward vector (and thus the maximum running speed), his body should be inclined appropriately
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The forward movement of runners on the ground is always the result of the combined action of vertical and horizontal propulsion
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Many runners will be curious
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Although vertical propulsion has been criticized in the current popular running public opinion, it is very important for running
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The vertical force exerted on the ground pushes the body up and back
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Any backward movement of the body will slow down the running speed
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Stage 4: wear running shoes practice times: complete stage 4 twice a day for two weeks, or until the runner has adapted to the best forward tilt
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This helps runners maintain a 5 degree forward tilt during training and competition
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