It means that when running, the foot landing position is in front of the knee rather than below the hip.
Daniels.
When overstepping, the position of injury usually occurs in the knee, because the knee is the joint of thigh and calf.
Illustration explaining shear stress in running cure what is shear stress? For example, when we hit a nail with a hammer, if the nail is always vertical, there will be no shear stress.
Remember, it’s not running that hurts your knee, it’s sitting.
The knees bend more, and the feet will be closer to the body when landing.
But when he increases his stride, his speed becomes slower, because excessive stride will actually slow down and consume more energy.
The knee joint with normal structure will not be damaged by running, but will be nourished by more nutrients.
Running is not a jumping ability competition.
It means that when running, the foot landing position is in front of the knee rather than below the hip.
The most important thing is that when landing, the closer the foot is to the body, the better.
He has won two Olympic medals and one world championship medal in men’s modern pentathlon; As an Olympic athlete coach, he has coached and guided the world’s top long-distance runners and is praised as “the best running coach in the world” by runner world.
In other words, it is caused by incorrect posture or excessive running.
There are two important things about how to improve.
Hello, I’m coach Zhang Zhanhui.
He recorded the stride frequency of more than 50 male and female runners, ranging from 800 meters to marathon.
This situation is that they pedal hard.
It will not only increase the health of the knee joint, but also be good for the meniscus.
This kind of running will nourish your knees.
If you are interested, you can add coach Anna’s wechat consultation..
It is very important to have a correct running posture to effectively nourish the knee joints during running.
There will also be shear force, and the knee has to withstand greater impact.
The vertical force generated by our pedaling on the ground can be said to be a waste of our physical strength.
When running, the landing point of the foot is below the hip, just like hitting a nail vertically, which will not produce shear stress.
And the landing sound is very heavy.
I hope you can get as close to your body as possible when your feet fall to the ground.
Among all runners, only one athlete’s stride frequency is less than 180 steps / minute.
Excessive stride during running, the landing point of the foot is in front of the hip or even in front of the knee, and the bent leg is like an inclined nail, which leads to the generation of shear stress.
Why does high gait frequency prevent injury? Many people will feel that landing more often is not easier to get hurt? But in fact, the longer the foot landing time interval, the greater the pressure on the foot.
They think that the harder they pedal, the farther they run, but in fact, the harder they pedal, the higher they jump at the same time.
Many people worry that running will hurt their knees.
So you may ask, if running doesn’t hurt your knee, why do many people say that your knee hurts after running? Let’s talk about what’s going on with knee pain: the cartilage in the knee has no nerve cells, and it won’t hurt itself.
Your running posture is incorrect.
They have talked about this problem several times before.
The intermittent pressure generated when the foot lands will squeeze out the water and nutrients in the cartilage; When the foot is lifted up and the pressure is relieved, the extruded cartilage will return to its original state and absorb nutrients and water into the cartilage.
When overstepping, the position of injury usually occurs in the knee, because the knee is the joint of thigh and calf.
The first thing to see is whether your feet are close to your body when landing.
Loud voice means high pressure when landing.
Dong, Dong, Dong.
The second point is to run with a high stride frequency.
My suggestion is more than 180 steps / min.
Because the higher the step frequency, the less time to pedal, it will become easier, and the probability of sports injury will become smaller, but it is not the higher the better.
The shorter the landing time interval, the less the pressure on the foot.
Excessive strides can cause shear stress, which over time can lead to knee injury.
Shear stress will cause improper sliding of the knee.
Whether you just started running, you don’t know how to make your own training plan more scientifically; Or have you been running for some time, ready to further improve yourself, and even participate in half horse and full horse races, you can join our running training camp.
Over time, it may cause knee pain and eventually lead to knee injury.
Excessive strides can cause shear stress, which over time can lead to knee injury.
Therefore, the child lost the fun of running to speed up, and was very distressed about why the harder he worked, the slower and tired he ran.
I think the most important point in posture is not the landing of the forefoot or heel.
Each of us has a more energetic and healthy life, and running is the simplest and easiest tool to achieve this goal.
this standard was first put forward by Dr.
Some people’s heart rate will increase after the step frequency exceeds 180 steps / min.
There are two main advantages to improve the stride frequency: one is to effectively prevent injury, and the other is to run more labor-saving and faster.
Nourish the cartilage of the knee.
The first is to reduce deliberate pedaling during running.
The figure on the right shows that the landing is far away from the body and straightens the legs, but many people will overstep when running.
In his book, he mentioned that during the 1984 Los Angeles Olympic Games, he watched different runners in the running competition every day and calculated their stride frequency.
I hope we can all run and harvest health and happiness.
When I trained him, the first step was to ask him to improve the step frequency first.
People who have just started running can start with a small stride and high frequency.
In addition, due to the high step frequency, the feet alternate quickly during running, so there will be no big stride.
The farther forward, the greater the shear stress.
After getting used to it, they can also help solve the problems of excessive stride, pedaling on the ground and excessive fluctuation of the center of gravity.
Running causes knee pain because your muscles and ligaments are pulled too much.
One of my friend’s children, the PE teacher, thought he was running too slowly and told him that if he wanted to speed up, he had to increase his stride and take big steps.
To find the feeling of 180 steps / min, you can go to “QQ music” or “Himalayas” to search for the beat of 180 steps / min.
Finally, I would like to tell you that the next running training camp is now open for registration.
In fact, running will not hurt the knee.
The more you run, the easier it is.
it is easy to run on the beat.
Left landing close to the body and bent.
After research, he found that the stride frequency of 180 steps / min can effectively reduce the impact when landing, so he kept emphasizing that the stride frequency during running must fall at 180 steps / min.
You will find that people who run on the ground will jump one after another.
If your legs are straight when landing, it must be a lot of pressure.
To experience how to run without pedaling, you can watch the video of gravity running attached to our book running healing.
There is an interesting experiment in the book “no injury running method 2”, that is, the more people who can run, the greater the bending angle of their knees when they fall to the ground during running, and the knee joints of people who can’t run stretch straight when their feet fall to the ground.
If the nail is inclined, usually the nail will be bent as soon as the hammer hits it.
He suddenly felt that it was easy to improve the speed and was interested in continuing to try.
Long term sedentary, muscle weakness, lack of lubrication of joints, and then move will hurt your joints.
Such running can actually promote the metabolism of cartilage.
Why do you say that? The cartilage in the knee can withstand the extrusion of intermittent pressure such as running, like a sponge.
Jack Daniels is a doctor of sports physiology at the University of Wisconsin Madison.