There are two things that can be said to be wrong when running in the wrong position: in the wrong position to support your weight, or if some part of your body is too far away from your center of gravity during the support period. Based on the recommended posture running method, we propose error correction methods, so that you can clearly identify and correct incorrect running posture, and run faster and more injury-free.
Mistakes in key running positions
1.The landing point is in front of the center of gravity of the body, and the weight is not in the forefoot ball (the front of the soles of the feet, where the toes meet the balls of the feet).
2.When a part of the body deviates too far from the center of gravity during the support period, neuromuscular coordination is reduced and the muscles are overtightened.
How to fix 1Correct the position of your body weight: In order to accurately land your body weight on the balls of your feet, there are two corrective maneuvers that work well. One way is to place a small brick under the forefoot and stand barefoot on it to maintain key running positions and maintain balance, and the other is to stand on the medicine ball instead. Always make sure that your weight is on the ball of your forefoot, not your heel, Xi your Xi will sharpen your awareness of where your weight is.
2.Fix a part of your body that deviates too far from your center of gravity during the support period: One of the most effective visual improvements is to deliberately balance your standing position with your tiptoes and legs and tails to remember the feeling, and ask your partner to take a photo**, then change to a standard key running position, and take another one**. Compare the two and move your shoulders, hips, knees, arms, and head to see the difference. Left: Heel hits the ground first, landing in front of the body's center of gravity Right: When the ball of the foot hits the ground, the swinging leg stays behind the body, causing a braking effect.
Falling mistakes.
1.Falling, an action that uses gravity to generate momentum forward, is almost effortless, and the source of all the errors comes from the misconception that muscles can be accelerated by exerting force. Running acceleration comes from falling, and falling momentum comes entirely from gravity, so we can't actually accelerate through our muscles.
2.Runners don't know how to let their bodies fall freely, and their upper body is very stiff, and this movement to prevent their bodies from falling forward is equivalent to braking. This is usually the result when the runner is unable to control the current pace.
3.Pushing and pushing when falling is also a common mistake, and runners should completely let gravity pull their body forward when they want to move their body forward by straightening their knees or ankles during the acceleration phase of a fall. The action of pushing and pushing can hinder the process of turning the body forward.
How to fix 1Bending over to run: Draw a lead line centered on the hips and check the relative position of the torso to the line to confirm the magnitude of the deviation. Deliberately exaggerating the amount of bending and then returning to a straight position with your spine can help you distinguish the difference.
2.Bounce with both feet and bounce with one foot in key running positions, both of which can avoid bending over Left: Bending over and running Right: Pushing and pushing
Leg tightening errors
1.The standard for leg tightening is that no matter what the pace is, the ball of the foot should be pulled directly below the hips after landing, and the height of the ball of the foot from the ground is not the point, the key is that the free foot during the support period must remain directly below the hips. The main mistake of tucking the leg is that the free leg is still behind the buttocks after the ball of the foot hits the ground, because you miss the moment to close the leg or don't remember to tuck the ball of the leg at all.
2.Lift your knees and thighs to lift the balls of your feet off the ground. Actively raising the knee with the front leg is an incorrect leg tucking movement, which is related to the common "high knee raise" training.
How to correct Start with a very simple idea: think about tucking the soles of the legs directly below the buttocks, and the movement trajectory of the soles of the feet when they are in the air is close to an oval, this is not deliberately done, in order to achieve the perfect leg tucking action, you must have the correct perceptual imagery: after taking off, you must close the soles of the legs directly from the ground. There are many ways to practice Xi leg sensation and strength, such as weights on the ankles, bungee cords, gym equipment, and if you don't have tools, you can ask your partner to help, and the partner can use their hands to apply resistance to the ankles.
Landing errors.
1.For runners, the most lethal problem is to land with the heel, and this problem is more or less related to "dorsiflexion of the foot", that is, the upturn between the feet and the dorsiflexion of the foot towards the calf.
2.When you hit the ground, the weight is pressed on the outside of the ball of the foot, which is generally called "foot valgus".
3.The standard for running according to posture is that the ball of the foot should be directly below the body when landing, and the whole body weight should be transferred to the forefoot plantar ball as soon as possibleHowever, many people will always think that the ball of the foot should fall directly under the buttocks, but this mistake is not true, this mistake is rooted in the runner's desire to get back to the ground as quickly and safely, and the performance is "active landing", which means forcing the ball of the foot to accelerate the fall, rather than letting it fall freely.
How to fix It is important to understand that the purpose of running is to "fall" so that you need to "close your legs", so you must learn Xi leg and drop techniques over and over again, and a series of leg tucks and drops are designed to give you a specific feeling of falling on the forefoot plantar ball. You can start by bouncing your feet on the spot and then jump rope on the spot, bouncing to help develop the sensation of landing on the forefoot ball. Sports Warm Winter Creation Season