How do I train to run on the ground?

Running is one of the most common and practical forms of exercise in our daily life, and one of the key movements in running is the way to land. The landing method refers to the way in which the foot touches the ground when we run, and the landing method when running can be divided into forefoot landing, full foot landing and heel landing.

The usual recommendation is to cushion the ball of the forefoot or the outside of the forefoot to the full ball of the foot with a soft, bouncy landing and then quickly kick off the ground. In fact, no matter which way of landing on the ground, there is no harm to the body, mainly because of the unreasonable technology and effort, which leads to injuries to the muscles and joints of the body.

We can train the following movements to correct the way we land when we run.

The first movement is straight leg running training, when we do this movement, we first have to hook the soles of the feet, our thighs and calves should be straightened, and then actively step back when we land and then move on to the next step, the whole process should be elastic and rhythmic when we train.

The second movement is to raise the leg in situ training, when we do this movement, the hip should drive the thigh when lifting the leg, our calf should remain relaxed, and at the same time tighten the core, actively press down when falling, and at the same time bend the knee to cushion, to ensure that our forefoot is elastic when landing on the ground.

The third movement is the hip lift running training, we are practicing this action to hook the soles of the feet, so that our thighs drive the calves forward and upward, actively press down, our upper and lower arms should be 90 degrees, and then follow the footsteps to swing back and forth, so that our hips drive the legs to swing.

The fourth movement is small step training, when we practice this movement, we should hook the soles of the feet, let our hip joints to drive the thighs, and then actively press down after we lift up, the height should not be too high when we lift the legs, and the position when landing is 30 centimeters in front of the projection point of the center of gravity.

The above movements can be a good way to train us to land on the ground when running.

The way you land on the ground during running is different depending on the length of the run, and the short run controls the landing of the forefoot during the run, and transitions to the toe push. Long-distance running: When running, you need to control the forefoot to the ground, and the heel does not touch the ground and kick back.

The forefoot lands, transitions to the toe push, the forefoot lands, the heel does not touch the ground and pushes, the whole foot lands flat, the rolling transition transitions to the forefoot push, the full foot lands flat, the rolling transition transitions to the full ball of the foot, and the full foot lands and kicks.

One of the most important indicators for us to judge whether the running posture is correct is the length of time our feet touch the ground when we run, which refers to the time from the time our feet touch the ground to leave the ground.

Generally, when running, the short contact time between the feet and the ground means that the conversion efficiency of muscle elastic energy is high. A good athlete will touch the silver ground for 17 to 200 milliseconds, an experienced runner will run for less than 240 milliseconds, and the average general runner will run for 25 to 300 milliseconds. The wrong way we touch the ground when running will lead to inefficient exercise, and in severe cases, it can even cause damage to related parts of the body.

In order to improve our efficiency during exercise and the correct way of touching the ground during running, the following movements can be trained to correct mistakes.

The first action is to jump rope with bare hands, at the beginning we look straight with our eyes in front of us, do not bend our bodies and stand up straight, jump up when the rope hits the ground, and we are dancing the knees during the rope of laughter.

To bend slightly, the height of our jumping should generally be controlled between three centimeters and five centimeters, and when we land, we should make our forefoot land on the ground to achieve the effect of bending the knee during the process of jumping.

The second movement is squatting and jumping, when we start doing it, we should lean forward slightly, put our arms on both sides of the buttocks, and when jumping, we should do the abdominal and chest straight, and our hips, knees, and ankles should be flexed.

To jump upwards, use your arms to drive your body when you do it, and return your arms to a normal position when you land.

The third movement is to run in small steps, and when doing this movement, hook the soles of your feet back and use your hip joints.

To drive the thighs, actively press down after lifting, and the high landing position is thirty centimeters in front of the projection point of the center of gravity.

The fourth movement is to run with straight legs, when doing this action, the soles of the feet are hooked back, the upper and lower legs are straightened, and after landing, actively step back to the next step, the whole process is elastic and rhythmic.

The above four movements can effectively train the ground contact time when running.

If you want to shorten the processing time, you need to practice the pins and needles, such as jumping rope or jumping on one toe, which can shorten the touch time when running.

In the process of running, one foot of the spike is in the air, the other foot should be in contact with the ground, and the two feet should alternately touch the manuscript Li Tan touching the ground, and the toes must be on the ground and the ankles should be forced.

Running is a very good aerobic exercise, but in the professional running process, you should focus on training the time that has touched the ground. You should increase your speed and master your balance.

Depending on the runner's age, pace, and depth of understanding of running, each runner will have their own set of running techniques, so there will be greater or lesser differences, such as arm swing and upper body stability. One of the most paranoid techniques for amateur runners is the way their feet land on the ground, and the structure of the human body is certain and will not change because of anyone's mind. Therefore, whether it is a professional athlete or a fitness runner, there are only three ways to land, heel first, full foot first and forefoot first.

In the heel running method, the outside of the heel touches the ground first, but only plays a transitional role, bending the whole foot, then rolling to the full ball of the foot, and then passing the forefoot off the ground. It is generally a marathon run for joggers and heavy weight runners, or a large percentage of endurance runners, including amateur runners. It has the advantage of saving effort, especially for heavy weight runners, and the difference between the landing point and the starting point is about 30 centimeters.

This style of running keeps the body stable and keeps the center of gravity lower. Its disadvantage is that it increases the weight of the bones when landing, such as the common pain on the outside of the knee, most of which is caused by too much heel running. If you're running this way, try to reduce your stride length and speed up your cadence as much as possible to ensure that you don't get hurt.

In the sole of the foot, the outside of the foot lands on the ground, then transitions to the ground with the whole foot and then off the ground. It is suitable for a wide range of running races, such as endurance and marathons. The advantage is of course that it is the most affordable way to run long distances, without affecting the time by the heel and not being able to control the forefoot for a long time.

However, this style of running also requires a strong ball of the foot as a foundation to avoid the occurrence of plantar fasciitis. However, compared to the other two, this technique is suitable for almost all types of runners.

There are basically two levels of forefoot running, sprinters because of the short touch time, so the landing and starting are the forefoot, and most long-distance runners still land on the forefoot to transition to the full ball of the foot, and then start. The most typical is Da Qiangjie, the advantage is that you can use more strength to increase the speed and save landing time, the disadvantage is that the body load is transferred to the muscle and ligament system, and the forefoot lands on the ground when landing and starting, which will cause the calf musculature and Achilles tendon load to be doubled, this running method is of course the best choice for sprinters and middle-distance runners, and long-distance runners who are overweight and lack of strength are not recommended to try this running style.

In the running circle, there is not only a debate about what is the best running footwork, but also the definition of some technical names; Sometimes forefoot landing and midfoot landing are confused, and sometimes they are given different meanings. In his book The Running Revolution, Olympic gold medal coach Dr. Niklas Romanov provides a detailed analysis of several different running positions. Here are the three landing positions for running.

The study found that more than 90% of the average runner runs on the heel, but the proportion of amateur runners and professional marathon runners who use mid-foot running is significantly higher than that of ordinary runners, mainly because their pace is significantly faster than that of ordinary runners. In addition, there are marathon runners who run on their heels.

It is easy to be misunderstood as a full ball of the foot or a middle of the ball of the foot, and its actual position is the junction of the anterior 1 3 and the back 2 3 of the ball, and the technical term for this position is called the base of the metatarsal. But the midfoot is not our Chinese way of expression, and the term we are more accustomed to accepting is actually the forefoot landing on the ground (not the toe on the ground). Also known as tiptoe running, the heel never hits the ground during running, and sprinters typically land on the forefoot.

This way of landing is very similar to that of toed animals such as antelope zebras, which roughly land on the ground with a point and then start quickly, saving time to land on the ground, and breaking out at a high speed.

It refers to the rapid transition from the front edge of the ball of the foot to the heel first by the outside of the ground, also known as the midfoot landing. This landing is closer to animals with toe pads such as dogs and cats, and they use pads to reduce impact and keep their bodies in balance while maintaining speed.

Therefore, for the average runner, don't worry too much about which way you land, because there is not only one answer. Here, to borrow a phrase from George Sheehan, author of The Running Bible: Go for a run, and your body will help you choose the right way.

The three postures of running are toe first, heel first and soles of the feet, which are generally more suitable for toe landing when sprinting, and heel landing first for long-distance running.

The biggest advantage of the heel is that it reduces the cushioning force and protects the ankle part, and the full palm landing can effectively relieve the pain and not be easy to hurt.

The first is to land on the front foot, the second is to land with the full palm, and the third is to land on the back heel. Heel landing is the most effortless way to run and is more suitable for beginners.

Jogging, also known as jogging, jogging, or jogging, is a moderate-intensity aerobic exercise designed to cover a relatively long distance at a slower or moderate pace in order to warm up or exercise.

1. Jogging technique.

1. The rhythm of running should be maintained as much as possible, with the torso straight, the arms bent, the hands relaxed, and the head not swinging. Breathing should also be rhythmic, inhaling through the nose and exhaling through the mouth to avoid forks.

2. When running, the leg movements should be relaxed. When one leg is pushed back, the other leg is bent and swings forward, and the calf is naturally relaxed, relying on the forward swing of the thigh to drive the hip forward and upward. Land on your heel first, then quickly transition to a full ball landing.

Not being able to run with the balls of your feet on the ground is likely to cause tibial periostitis in the long run.

3. It is important to swing your arms naturally when running. Correct arm swing posture can help maintain body balance and coordinate cadence. When swinging the arms, the shoulders should be relaxed, the arms are bent at about 90 degrees, the hands are half clenched into fists, swinging naturally, slightly inward when swinging forward, and slightly outward when swinging back.

Second, the way the feet land on the ground.

Some people think that you should land on the ground with your forefoot when running, while others think that you should land with your heels. It is recommended to touch the ground with the middle part of the foot. Studies have shown that a good long-distance runner usually lands with his foot.

The jogger lands with his foot and heel, and the fast runner lands in a higher position than the jogger. Only sprinters and mid-to-sprinters are suitable for landing on the balls of their feet in the foreground. There may be exceptions for some people, but landing on the ground with your foot is a good way for intermediate and intermediate runners.

This reduces vibration and relieves pressure on the calf muscles and tendons, while preparing you for the next step.

Whether it is in junior high school or high school, then the school will arrange for students to do a certain amount of running training. So this is also to allow students to have a better quality when studying, but when running training, there are also a lot of precautions, otherwise they will be hurt to a certain extent. So what we're going to talk about today is, what do you need to pay attention to if you want to train for running in your life?

First of all, there will definitely be some uncertainty in the process of running, and everyone's running speed and habits are different. At this time, you need to make a scientific adjustment according to your own situation, for example, running when running can make people get a certain sense of achievement, and you can also continue to challenge yourself. But in the process of running exercise, be sure to pay attention to your weekly exercise.

Because the human cardiovascular system needs to be improved step by step, it is necessary to set a minimum training amount for yourself every week, so as to ensure that your skills are not unfamiliar, and at the same time, you can ensure that you are not harmed.

The second is that when running in life, you must insist on easy running, that is, restorative running, running at a speed that you can control and are comfortable with. In this way, you can talk and talk easily when you run, you can control the rhythm of your breathing, and you need to control the length of training each week when running. Otherwise, there is a high risk of injury, which means that you will not be able to run for the next few weeks or even months.

Finally, you must be patient when running in your life, and slowly increase your running volume. Only by getting effective training in this way can you run farther and farther, and you can also avoid yourself from being injured to a certain extent, and you can achieve the effect of strengthening your body.