Unfortunately, more than half of runners do not do strength training at all except running, which is also an important reason why many runners are prone to injury
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Here, it is recommended that when doing heel lifting exercises on the steps, you can exercise in three ways: toe forward, toe inside eight and toe outside eight, which can stimulate all parts of the gastrocnemius and soleus muscles, and the exercise parts are more comprehensive
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Next time, we will explain more pain points for you
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It needs to be equipped with sensors compatible with watches, such as RDP running dynamic sensor and HRM Pro / HRM run heart rate band
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During running, the lower leg is mainly responsible for the movement of the foot
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However, Xiao g believes that we should start from improving the work and life style, but this should be very difficult for modern people
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If you run with heavy footsteps and make a loud landing sound, the muscle strength of the lower leg may be weak or the elasticity of the Achilles tendon may be insufficient
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You can also change patterns
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Watch your stride for a long time through garminconnect to see how it changes with pace, stride frequency, altitude or other indicators, so as to adjust your training strategy
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In garminconnect’s training plan, you can also try several training courses such as “runner Pilates”, “men’s Pilates” and “15 minute abdominal fat burning training”, which can help us exercise our lower abdomen core
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Have you ever had the same experience with the above four running problems? I hope Xiao G’s suggestions can help you challenge yourself yesterday! Remember to pay attention to official WeChat official account of Garmin
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Slide left to check the course introduction, enter connectapp and select “training” – “find training” to shake the upper body – the core is weak
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In addition, we recommend a method that can be used in primary school: rope skipping
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Garmin has studied many runners of various degrees
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Through the “stride” in advanced running dynamics, you can understand the stride movement distance of left and right feet
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Almost all experienced runners have a touchdown time of less than 300 milliseconds
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these movements are aimed at the lower abdomen
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Interested runners remember to pay attention to us and don’t miss the update! Current content When running, you can’t lift your legs, shake your upper body, fall down, and you can’t step out (unstable stride) Next forecast Body undulation (vertical amplitude) large, breathing difficulty in the knee, weak cardiopulmonary ability, arm swing fatigue, unable to lift the legs during running – the core of the lower abdomen is weak
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A very obvious external performance is body shaking
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The upper body shakes obviously when running, which is common among the people and women who just started to exercise
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The muscle tension that limits the stride mainly comes from the muscle tension at the back of the thigh and near the hip joint, which can be improved by stretching
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At a specific pace, it is not easy to get hurt with high step frequency and small stride
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Flexible footwork is inseparable from your lower legs
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If the core is not stable enough, the body will find a way to find its own balance; The core is not strong and can not quickly change the center of gravity
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Rope skipping mainly uses the forefoot to land
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Many people think that the strength of thigh muscle group is insufficient, but in fact, the lack of core strength of lower abdomen is the greater reason
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When we run fast, the stride will increase, and the softness is poor
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In some popular running parks or playgrounds, you can also see that some runners’ feet don’t seem to be their own, landing with a loud sound
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Xiaog sorted out some common running weaknesses and improvement methods to share with you
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How do I get the advanced running trends mentioned in this article? 1
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You might as well try to move your feet casually
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After watching the competition videos of excellent marathon runners, you will usually find that their legs are lifted very high, but when they come to themselves, it becomes very difficult to lift their legs
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Generally speaking, experienced runners usually have lower vertical amplitude, but faster pace usually leads to slightly higher vertical amplitude
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The recommended training items such as flat support, belly curling, squatting and deformation are very suitable
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If you obviously feel the body shaking left and right when running, it means that the core is weak, because every time we land, we face the shift of center of gravity and need the core muscles to adjust quickly
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Your watch device needs to support high-level running dynamic data monitoring, such as forerunner 245 / 745 / 945, F ē Nix6 series, Enduro, etc; 2
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Everyone has his own bright spots and shortcomings, and our physical functions are no exception
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The training of core muscles is mainly the training of waist, abdomen and back
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Many people will ignore the reason of poor softness
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Limited space, it will be divided into two issues for introduction
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Don’t ignore a small number of times of training
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You might as well find a chance to run and seriously experience your feelings
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The vertical amplitude can describe the distance each step moves up and down
If not for the better cushioning of current running shoes, it is likely that the probability of injury will increase greatly
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Heavy landing – the muscle strength and elasticity of the lower leg are weak
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There are many ways to exercise the lower abdominal muscles, such as dead worm, high leg lifting, reverse abdominal curling (lying up), air scissor legs, forward / reverse bicycle riding, etc
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Stepping is like stepping on the brake to drive, which is inefficient and laborious
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Unable to step out during running is related to strength and ductility
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Unable to step out and poor ductility
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In running dynamics, you can judge your state through the two data of “step frequency” and “vertical amplitude”
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Almost all the movements made by your feet come from your lower legs
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Not for the numbers on the watch, not for the results, but only focus on our own physical senses, which will help us find our weaknesses and formulate corresponding solutions
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There are also many methods to exercise the lower leg
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Another advantage of lower vertical amplitude is that it usually means less pressure on the lower body when impacted
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Higher step frequency is also associated with lower vertical amplitude and shorter touchdown time
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If you see girls with stable core, smooth breath and light steps during running, they are generally the best of the best
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When running, we will also find our weaknesses, especially in the process of suddenly starting after not running for a long time
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In addition, women have less muscle content, so it is relatively difficult to control the dynamic balance when running
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The size of the stride depends on several factors: posture, muscle strength and body softness
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Therefore, if our calf strength is relatively weak, our feet will appear dull when running
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For women, it is mainly because of their body structure that their center of gravity is higher than that of men
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If you look at the data level, you can refer to the “touchdown time” in high-level running dynamics – the touchdown time of elite runners is usually very short, mostly less than 200 milliseconds
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The runner’s lower abdominal muscle exercise does not need much absolute strength, but it needs good endurance
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In fact, for runners, simple training is enough
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No matter whether the front sole lands or the rear heel lands, the requirements for the lower leg are very high
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When a fierce player lands on the ground, it seems that he can bounce his body up in an instant; The relatively deficient ones, however, seem to stick to the floor
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