In order to keep the center of gravity forward, you can lean your body and pelvis forward slightly, and then let inertia do the rest.
(as shown in the figure above) if the trunk exerts force, the body will be like a ball full of air and good elasticity, which can fully capture the force returned by the reaction of the ground, so as to take the next action.
The reaction force from the ground is absorbed, so it can’t bounce up and generate propulsion, which will bring more and more burden to the body, so you will feel more and more tired from running..
In the process of running, the impact of each foot on the ground will feed back the same force from the ground.
In the “trunk running method”, people are on the same line from head to foot and land straight on the ground through the muscle force of the trunk.
Center of gravity slightly forward.
Let’s see the comparison of the two running postures.
This is called “trunk running”.
We use the trunk muscles in the actions of standing up and sitting down.
Literally, the trunk is the trunk of the body, where the muscles of the pelvis, back, abdomen and buttocks, which play an important role in running, gather.
Try to apply this law to running.
Its principle is very simple.
But in fact, it is indeed an important keyword for all physical activities, including running.
The increase of speed is easy to lead to inaccurate posture, which should be paid special attention.
This is the “trunk running method”! Three steps of “trunk running method”: Step 1: trunk training – turn on the switch of trunk muscles.
The key of “trunk running method” is how to use the force fed back from the ground.
So what happens if this object bounces up? At the moment of bouncing up, because the center of gravity of the object is in front, it will move forward in the air and then land on the ground.
Unlike walking, there is a moment when your legs are off the ground and your body is suspended in the air.
Step 2: run slowly – pay attention to the trunk and run.
Give appropriate stimulation to the muscles around the shoulder blades, abdomen, hips and thighs to make the muscles easy to move.
The picture is from the trunk running method, but the important thing is that there are large muscles on the trunk.
The straighter the landing, the greater the reaction force from the ground, which will be converted into propulsion.
This makes it easy to run.
(refer to the illustration below) the picture comes from the trunk running method.
Then continue to bounce up, move forward, land, and gradually move forward while repeating the above actions.
Step 3: torso correction – correct the wrong torso posture.
If you feel that the “posture is wrong”, please practice the trunk correction method that can be carried out simultaneously with running, and return to the correct posture when the posture is not seriously out of shape.
While paying attention to the trunk, use the correct posture to run slowly.
Common running posture (running with only legs): the picture is from the trunk running method, which makes use of the ideal running posture of the trunk (trunk running method): the picture is from the trunk running method.
If we can put wheels on our bodies, we can move forward with a push, but the problem is that we don’t have wheels on our bodies.
Let’s try to think about running.
The picture comes from the trunk running method.
The carcass is equivalent to the trunk, and the arms, legs, fingers and toes are equivalent to the branches.
Comparing the above two running methods, you will find that when you use the ideal running posture of the trunk, your upper body is straight above your legs when landing, and the key point is that you are on the same line from head to foot.
The picture comes from the trunk running method combined with the trunk strength tested.
Can you stand steady without shaking? The picture comes from the trunk running method.
Therefore, although it seems that the trunk should be carried forward with the strength of the legs, there are actually more efficient and easier running methods.
If you can wake up your sleeping torso, you can run with strength and ease like a top athlete.
Suppose there is an object whose center of gravity is at the front.
Remember to wake up your torso.
Before learning “trunk running method”, let’s test your trunk strength first! Check1 ， sit in a chair with your legs up and keep your balance.
If you run for a long time, your body will become tired and the muscles on your trunk will become relaxed.
The so-called trunk, in short, is the carcass.
Before running, turn on the switch of sleeping trunk muscles.
Add up the scores of check1 ~ 3 ， and judge the level of your trunk strength through the total score.
Repeated with this, the ability to move forward will be generated.
However, if the muscles on the trunk are relaxed and “just running with legs”, the body is like a deflated ball.
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! I’m afraid the word “torso” is not often mentioned in daily life.
Please think of the body as a big tree.
You should try to move your body forward at this moment.
However, due to the reduced opportunities for physical activity in daily life, the trunk can not get sufficient activity, and the muscles may deviate, resulting in the imbalance of trunk activity.
Where do you feel pain? The picture is from “trunk running method” check2 ， going up the steps in one breath.
The “law of force and reaction” (Newton’s third law) says that “when a force is applied, it will produce the same force in the opposite direction”.
Be sure to do these exercises during warm-up.
Where do you feel pain? The picture is from “trunk running method” check3 # standing on one leg.