The reason for the low vertical impact rate and light landing of non injured runners is that they make full use of the muscles of ankles, knees and hips for cushioning.
② : keep the core tight and the abdominal muscles should be retracted.
In order to make better use of the strength of abdominal muscles to control the thighs, we need to deliberately swing our crotch, so that the thighs will be more controlled and the landing impact will be less.
The correct “fall” is to put all your weight on the toe ball.
In fact, simple rope skipping training can develop the strength of the feet, improve the agility of interaction with the ground, enhance the speed of the feet, and make the movement and jumping lighter.
If you look at people who run very quietly, you will find that their abdominal muscles usually shrink in, so as to control the inertia of their legs landing.
The study found that the best gait frequency is between 180-190 steps per minute.
Most people’s perception is not sensitive enough, so it is difficult to feel their center of gravity, which is what runners need to improve.
The most important gait characteristic data is the vertical impact rate.
What is the vertical impact rate? In the process of running, every time the foot lands on the ground, it will inevitably form a huge impact on the ground.
This training makes the landing lighter! The Harvard study fully shows that soft landing can reduce the possibility of running injury.
This running method has great impact and is easy to cause heavy footsteps when landing, which will hurt the joints of lower limbs.
Specifically, it is the same as the power of the waist twisting machine in the community, but the range is smaller.
The researchers carefully compared the different gait biomechanical characteristics of runners who were seriously injured and needed clinical treatment and runners who had never been injured in two years.
And it has no inevitable connection with weight.
They ran like floating on the water.
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“Those female volunteers who were never injured landed very gently.
At this time, the ground will form an equal and opposite force, which is the force of middle school textbooks and the reaction force of force.
And those who run sound bang bang, the general body looks soft, waist and abdomen core is always not stable enough.
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Soft landing will also bring a lighter gait frequency.
At this time, the landing sound is relatively soft.
In the process of long-distance running, it is very important for the upper body to rise and fall naturally and rhythmically with the stride frequency and maintain a stable state (stand upright or have an appropriate forward tilt angle according to the situation).
In this related experiment, Davis and his colleagues recruited 249 female amateur runners (women are more prone to running injuries than men), asked these volunteers to conduct gait tests on the dynamometer and record the impact of each step.
A recent study published in the famous Harvard Bulletin shows that those who land lightly rarely suffer from pain, while those who land heavily and have very loud footsteps are very vulnerable to injury.
Rope skipping training can help our toe ball sense weight, so that our body can “fall” correctly.
In addition to making our landing buffer smaller, hip swing also plays a role in increasing our strength on the ground, so that our running speed will be improved.
Heavy runners can still land very lightly, and light runners can also land very heavily,” Professor Davis said.
Here are some tips to help you train for light landing: ①: when practicing rope skipping running, the position of center of gravity is very important for correctly performing the action of “falling”.
Swinging the hip is different from twisting the hip.
The difference is that there is a great difference in the vertical impact rate between the two.
The total impact force when landing is almost the same for both injured runners and non injured runners.
The study lasted for two years.
Runners should try their best to avoid the landing mode of heel landing and knee joint straightening and locking as shown in the figure below.
Did you get shot? Light landing can greatly reduce the impact.
The injured runners, that is, the “stomping” runners (with a loud landing sound), landed very stiff and lacked cushioning.
Pay attention to your crotch, not your shoulder.
④ : use the crotch to keep the upper body stable.
③ : avoid knee joint straightening.
The injured runners have a very high vertical impact rate, while the uninjured runners have a relatively low vertical impact rate – that is, the injured runners hit the ground very heavily, the impact force has a short-term peak, the uninjured runners hit the ground very lightly, and the impact force appears slowly and gently.
At the same time, you should pay attention not to use the upper body rotation to drive the body, but to rely on the lower body rotation.
Properly tightening the abdominal muscles is a necessary condition to maintain a correct running posture.
Twisting the hip is to twist the waist left and right, while swinging the hip is to rotate the lower body, so that the abdominal muscles are closer to the thighs and it is easier to control the thighs.
As for whether to land on the front foot or heel, it is not so important in itself.