Wait until the body gradually adapts and the weight drops, and then carry out normal running training.
Running requires strong legs.
4、 When landing and deliberately kicking the positive step, you need to step on the ground with your feet to make a sonorous and powerful sound of footsteps.
5、 Leg strength is not enough.
If you run with heavy footsteps, you should be careful, which means that you are more likely to get hurt and suffer more impact when running! So, how to achieve light running? Why is the louder the footsteps, the easier it is to get hurt? Studies have shown that runners who land lightly rarely have pain, while runners who land heavily and have very loud footsteps are very vulnerable to injury.
But running is not a positive step.
It is said that many running gods can know whether the other person’s running posture is right or not only by listening to the voice of others running.
Timely adjustment, light running and brisk running are based on the balance of center of gravity, limb coordination, steady pace and stable rhythm.
If you carefully observe those people who run very quietly, you will find that their abdominal muscles will generally shrink in, so as to control the inertia of landing their legs.
Some people run as light as a swallow and pass you like a gust of wind; Some people run as heavy as a mountain.
Ignoring the exercise of leg strength may lead to the injury of the runner’s knee and ankle, and also lead to heavy and procrastinated steps.
Choose your running speed according to your weight, then grasp your running rhythm within the speed range, so as to adjust your foot speed and leg speed at any time to adapt to your running rhythm.
Before you start running, try brisk walking or low impact exercise to lose excess weight.
If you use this “stamping” running method, you will get hurt sooner or later.
3、 Weight loss in order to avoid the damage of bones and joints due to excessive load during running, it is suggested that runners with excessive weight should control the amount of running.
Many runners will directly ignore the training of foot and ankle muscles during strength training, but these muscle groups play a very important role in landing cushioning during running.
Miss Dong suggests adjusting the running posture from the following aspects: first, adjust the running posture: run with the correct posture, keep the body straight, the head upright and slightly downward, relax the neck and look straight ahead.
If your running rhythm is fast and slow, you pursue speed too much, and your center of gravity is erratic.
Properly tightening the abdominal muscles is a necessary condition to maintain a correct running posture.
This is because sedentary leads to poor blood circulation, muscle pain, stiffness, atrophy and even loss of strength.
On the one hand, it can ensure the balance of the limbs.
In such constant changes, the running pace has no chance to become light, but will make your feet heavier and heavier.
Runners with excessive body weight will bear greater downward force on their legs and feet during running, and their feet will suffer greater impact in the process of lifting and falling, which is directly reflected in the heavy footsteps and loud noise when landing.
The landing of non injured runners is very light, and the impact force appears slowly and gently.
Different people have certain differences in running posture.
This is also a major reason for heavy footsteps: running on the toes and keeping the ankle in the position of stepping down all the time, which is easy to produce too tight and sore calf muscles.
When you are running, your weight and inertia will produce an impact force of 2-3 times your weight on the ground, and the ground will feed back the same reaction force to the human body.
The total impact force when landing is almost the same for both injured runners and non injured runners.
The elbow is less than 90 degrees bent, the shoulder drives the arm to swing back and forth, the front of the sole of the foot falls to the ground first, the legs are exchanged, and then the forefoot is used.
Today’s topic: do you run loudly?.
Deliberately raising the leg will cause excessive contraction of hip bending muscles, resulting in muscle tension and fatigue and pain.
3、 Wrong running posture running can improve our cardiopulmonary function, increase metabolic circulation and enhance muscle strength.
Strength training has many benefits: improving your pace, improving your running efficiency, avoiding pain and making you run easier.
The body needs to spend more energy and physical strength to maintain body balance and adapt to new rhythm changes.
If the stride is too large, the center of gravity of the body will change greatly and shake more, which will relatively increase unnecessary physical exertion.
Most white runners only know that running is running.
However, the landing of injured runners is extremely heavy, and the impact force appears a short-term peak.
In addition, when you are sedentary in the office, you should often change your sitting posture, or use the office space for walking and stretching.
In addition, deliberate exertion is also easy to make the exertion muscles too tense, which is easy to produce a sense of fatigue, so you can’t keep running.
2、 Control the pace: don’t start running too fast and start as slowly as possible.
Only the correct running method can make us get twice the result with half the effort when running.
6、 The running rhythm is unstable.
Before people arrive, the sound of footsteps comes from dozens of meters away.
2、 Sedentary leads to muscle stiffness.
In the process of long-distance running, it is very important for the upper body to rise and fall naturally and rhythmically with the step frequency and maintain a stable state (stand upright or have an appropriate forward tilt angle according to the situation).
4、 Strengthen leg strength exercise, forward pressing the leg can exercise the quadriceps femoris, lateral stretching can exercise the core, and raising the lower leg can exercise the rear leg muscles.
In addition, the strength and stability of the foot and ankle are also necessary.
What is the reason for heavy footsteps? When running, there may be the following reasons for heavy footsteps: first, heavy weight runners pay more efforts than ordinary runners, because they need to use more strength to drive the body forward at each step.
Only mature runners know the importance of strength training for running.
However, the wrong running posture may cause you physical injury before you get a positive health effect.
Among them, the deep leg muscle group and the anterior tibial muscle in the front of the leg are the most important, especially for heel runners.
In addition, diabetes, varicose veins or smoking can also make the calf become heavy.
If you sit at your desk all day with your legs crossed, your lower legs will feel heavy when you suddenly start exercising.
Researcher Professor Davis believes that the low vertical impact rate and light landing of non injured runners are because they make more full use of the muscles of ankles, knees and hips for cushioning, while those injured runners, that is, those who “stomp” runners (with a loud landing sound) land very stiff and lack cushioning.
On the other hand, it can provide strength for the back pedaling of the legs and ensure sufficient bouncing force.