What are the three most important ways to run?

"There is no perfect stance, only the stance suitable for oneself." Of course we all hope to run fast and handsome, but each person's physical fitness, strength, flexibility, living habits, running qualifications, and physical structure are different. It may not be appropriate for you to adjust yourself to the running motion of an idol runner. You should start with a good self-feeling, no obvious violation of biomechanics, and no injury from sports. At the same time, you must be patient and progressive. Can gradually receive results.

1. Inertia: the key to effort and efficiency

When you continue to do a variety of movements, movement direction and direction of inconsistency during running, will reduce the running efficiency, the impact from the ground can not be fully translated into forward strength, but by the limb from the side absorption, fatigue and sports injuries will follow Come here.

To make use of inertia to help running, "forward" and "relax" are the two keys. The main reason is to use gravity to let the forward and bouncing body fall, instead of relying entirely on the legs to push.

Lean forward

Must match the speed, from the front of the eyes to pull the whole body naturally forward, pay attention to keep the upper body upright without bending, so that the center of gravity moves forward with the speed, you basically only with the feeling of running forward when the rush to the sky, It does not feel that it will take time to sustain it.

Relax

Using the necessary conditions of inertia, imagine the feeling of your body swinging naturally when you are on a swing. Will you not pull the chain or push it hard when the swing swings up? The same is true for the vacated sprinter. He flicks on the floor and follows the speed in the air to follow suit.

2. Leg movements

Do you want to run in the end? Or just focus on lifting your feet? Traditional athletics and emerging theories often quarrel over this. In fact, the concept of the two is the same, but the starting point is different, the legs push, let the reaction force from the ground to the front of the legs tend to bounce, and run forward with the trend, but The important point is that we tend to get too much, giving more than the current running speed, the composition of the next step is greater than the backward push, resistance and effort both appear.

When one foot pushes backwards, the other foot is not idle, it is followed by mentioning, so the emerging theory thinks from another angle, changes the above as the starting point, and pushes backwards to become the action of reflection. It is hope. To avoid too much hard work for beginner runners, and forget about mentioning and leading, but if overcorrect, it will become unreasonable to push the action, and even push the foot to appear tense or overly relaxed soft state, forward Power naturally disappears. You can choose the method that the body can master most. From the previous introduction or homeopathic push, with the aforementioned sense of inertia, fast enough cadence (above 180) and timely short-distance running training will help you develop Smooth leg movements, when the nerve reflexes beyond thinking, you can reduce a lot of unnecessary movements.

3. Torso and Core

Xiao Bian thinks that the biggest key to the progress of running skills is the use of trunk and core muscles. Human beings are vertebrates. When running, the trunk must be kept upright and not bent down, so that it can make full use of the upper body and core muscles, allowing the movement of the running body to be consistent and the center of gravity can be raised to the core instead of falling heavily on the feet. When you have a good running situation, sometimes you feel that your legs are stretched forward or backward. This is because the center of gravity extends to the upper body. The reduced pressure on the legs allows the strength and movement to be fully stretched rather than deliberately hitting the legs. straight.

Runners should maintain their focus on inertia, front strokes, leg movements and cores. These essentials will naturally put your feet in the right place for you. No matter what kind of running posture, knees are needed when the foot falls to the ground to keep the body's center of gravity above the supporting foot. It does not stride or bend down. It is a key to reduce the impact and improve the running efficiency.