They like to look around or do some small movements when they swing their arms or hands
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In the long and short legs, you can also increase the insole height for the weak legs, and achieve the balance of the body through the external conditions! How to solve the problem of body shaking? first
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When the pace is slow, many runners will feel dull and boring
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Note: for high level runners, the muscle lines of thighs will be particularly obvious when pushing the ground to support the force
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There is an imbalance between the left and the right
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The strength of hip muscles is weak
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Hip joint muscle group is the biggest energy source of speed, and the power of hip joint movement comes from the contraction and relaxation of muscles around hip joint
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01 causes 1
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Correspondingly, your body has to have extra force to maintain balance
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If the core strength is poor, the control ability of the body will be much worse
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If the core strength is insufficient, we should train the core strength
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You can also change the running direction
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However, when the speed is slightly faster to themselves, the body will start to shake from left to right
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If it’s the imbalance of left and right leg strength (the imbalance of left and right leg strength can be reflected from the touchdown time of left and right feet), then strengthen the strength of the weak side leg
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If you have enough time, after each running training, you can carry out this training, such as plate support, abdominal roll, sit ups and so on, as the finishing work
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The strength of gluteal muscles and legs is weak
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Many kinds of sports that human body can carry out, such as walking, running, jumping, pushing and so on, are related to hip joint
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The overall core strength is weak
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You need more strength to ensure the quality of hip extension and delivery
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4
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Long and short legs
Photo note: in the half horse 18-19 km body fatigue, shaking increased significantly! Other reasons: 1
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3
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The author’s problem also lies in this, when the speed is too high or fatigue occurs, the body shaking will increase significantly! 2
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The muscle group responsible for forward flexion is weak during running
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Of course, a small number of people will also shake from left to right at a slower speed
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When the pace is slow, the imbalance of left and right leg strength is not particularly obvious, but when the speed is fast, the problem will be exposed, and accordingly, the body will react
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In the second case, the reason for body shaking is due to the lack of muscle strength, a small number of runners will still have the phenomenon of body shaking
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You can diagnose and analyze yourself at different speeds! In the first case, the reason for body shaking is that their own ability is not enough to control the faster pace
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Announcement personal self-report “traveler” is a personal operation, no team! Because like and love running, the original intention is to spread knowledge! Thank you for the chance to study in Beijing University of physical education, hope to spread scientific training knowledge and healthy sports concept! Thank you for your support, praise and sharing! Do you feel good about yourself when you’re running! But when I see the videos or photos taken by others, I feel that I have a lot of problems! Sometimes it’s hard to find your own problems without the help of external forces to find “watch” yourself! So, what are the causes of upper body shaking during running, and how can we improve this problem? The reason of body shaking when talking about the reason of body shaking, the first thing we need to know is why the body should shake left and right: when we are running, the purpose of body shaking is to help us maintain dynamic balance (the same as arm swinging)
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In addition, we can deliberately practice arm swinging (looking for a mirror) in fragmented time, To improve your running posture【 [running class] core strength training to improve running performance (2) [running class] running local thinking and suggestions [running class] running “breathing”, some knowledge you need to know [running class] night running time and some notes [running class] extreme phenomenon in long distance running, Ordinary people don’t suggest to challenge easily【 [sports injury related articles] [sports injury] recognition of heel tendinitis leg injury: Achilles tendon rupture knee injury: iliotibial band syndrome knee injury: patellar tendinitis knee injury: meniscus tear leg injury: ankle sprain foot injury: plantar fasciitis hip injury: adductor tendinitis and sports hernia hip injury: adduction Myotube syndrome hip joint injury: adductor strain [important notice] newly opened the running exchange forum function, click the lower left corner to jump! Welcome to the forum to discuss and share your running knowledge and questions!.
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3
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You want to run faster, but you can’t lift your thighs
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They don’t deliberately control the body’s swing
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These bad habits gradually make the body form the habit of shaking
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Hip joint is the most robust joint of human body
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3
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As for bad running habits, such as arm swinging, we should pay attention to them when running
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After all, jogging is the time to cultivate running posture
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You need to judge what kind of cause you are? Muscle strength? Or congenital long and short legs
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If the hip leg strength is insufficient, then in the daily running, add hip leg strength exercises, such as lunge squat, squat, hip bridge and other movements, are good hip leg training movements
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If the body always swings left and right when running at a slower pace, the instability will definitely increase when running fast
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Even if the body shakes too much, the ultimate purpose is to help us maintain balance
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If it is pathological long and short legs, it is necessary to make clear the condition through diagnosis and follow the doctor’s advice
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Core strength can stabilize the spine and pelvis, and maintain the correct body posture; It can improve the control and balance of the body, and improve the coordination efficiency between the upper and lower limbs and movements
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For most runners, when they are running at a slower speed to themselves, the body will not shake from left to right obviously
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The length of the left and right legs is different, so it’s natural to run in a flash
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As for long and short legs, if it is physiological long and short legs, that is, it is caused by the imbalance of the muscle strength of the lower limbs, it is necessary to strengthen the strength of the weak side legs to improve
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The absolute strength is weak, or the strength training is seldom carried out
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Bad running habits
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In order to speed up, you have to pay extra force to increase the range of strides and hips
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The anterior group includes psoas major and iliac muscles, and the posterior group includes three gluteal muscles, two obturator muscles and double muscles, as well as tensor fascia lata, piriformis and quadratus femoris
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2
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In the track and field or some places where you often run, you can run in the opposite direction when circling to strengthen the strength of the other leg
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