What are the correct ways to settle down when running?

There is no one-size-fits-all approach to running, and each has its pros and cons. The key to running is speed and the venue, as well as the structure and weight of the body. So what's the way on the ground? How can I use these running methods interchangeably?

1. Run on the back footThe ball of the hind foot runs first on the outer edge of the heel, bending the entire foot and pressing the forefoot towards the ground. This method is mainly used for typical jogging and endurance running, long-distance running and marathons, running with the instep is very low-effort, and the difference between the landing point and the starting point is about 30 centimeters. This style of running is more stable and has a lower center of gravity.

The downside is that when the plane lands, the load on the bones is too heavy, and it is very unsafe to fly on uneven ground such as overgrown roads or cobblestones.

2. Foot running, this running method is more suitable for endurance running and marathon races. This method distributes the load on the bones more evenly without putting too much pressure on the bones. Recommendations:

A good compromise and is recommended for endurance runs, 10km runs, marathons or longer runs, for those with slight inclinations. It's best to alternate all running styles.

3. Forefoot running, this method is more suitable for mountain running, middle distance running and sprinting, or running in places where there are no roads. Running with the forefoot releases more energy because the whole foot is not on the ground, and special care is taken to avoid tilting the toes and the front of the foot too inward. The disadvantage is that the load on the body is more transferred to the muscular and ligament system.

At the time of landing and starting, the load on the forefoot, that is, the load on the calf musculature and Achilles tendon, is doubled, because the landing point and the starting point are the same, and each step requires 30 centimeters more than the heel, so the collision is actually more intense.

Recommendation: A good choice for sprinting and middle-distance running. Some people also choose this method when running five to ten kilometers up the mountain, but it can be very strenuous. Perfect for running on grass and cobblestone roads. Not suitable for runners who are overweight or have Achilles tendon pain.

The essentials of the correct posture and action of the running foothold: If the stride length is too large and the calf is stretched too far, it will land with the heel, which will produce braking and braking reaction force, which will cause great damage to bones and joints. The correct landing is to land in the middle of the foot and allow the impact to quickly disperse to the entire ball of the foot.

Power Extension: Seated ankle extension. Kneel on the ground with your hips close to your heels and your upper body upright.

Slowly press down on the ankle until the extensor toes feel enough tension on the forefoot, then repeat with the hip lift, rhythmically and slowly.

If it's a sprint race, I think it's best to land on your toes, and if you're running a long run, it's better to land on your heels to relieve the soreness and avoid foot injuries.

When running, we must wear professional sports shoes, the forefoot lands first, and the heel follows later, which can relieve the pressure on our ankle joint caused by running.

<> the correct way to land on the ground is to land with the back heel first, then lower the forefoot little by little to the ground, then push the forefoot on the ground, and finally the whole foot off the ground. Running is a very good way to exercise your body, but you must pay attention to your posture when running, otherwise it is easy to miss the body and suffer permanent damage to your ankles and knees. And running should not be too short, preferably more than 30 minutes, but it is not recommended to run too long, as your knees will hurt.

And you can't run too fast, and the best fat-burning heart rate is 60%-75% of your maximum heart rate. Running must pay attention to the speed and length, these are not the more the better, the right amount is the most appropriate.

Scientific way of running: When running, the toes land first, not the heels. The legs are always bent or slightly bent.

Keep your chest up and your head up, and push your waist. According to the landing method, running can be divided into three types: forefoot running, hindfoot running, and midfoot running. Forefoot running is when the toe bone is earlier than the heel, during which the triceps muscle of the calf produces eccentric contraction, which is conducive to the later kicking force.

This type of landing is usually common in sprints or 100-meter sprints, and requires high speed and leg strength.

Hind foot running is the heel landing earlier than the toe bone, the knee joint transitions from the straight position to the flexion position, and the quadriceps muscle produces eccentric contraction, so it produces a large load on the knee joint, which is not conducive to the later kicking force, and the relative running speed is slow.

Middlefoot running, in which the heel and toe bones land at the same time, that is, the ball of the foot lands on the ground, reduces the impact on the knee joint compared to hind foot running, and also reduces the need for strength in the hind calf muscles. The speed is between the hind and forefoot runs.

Precautions for the correct landing posture for running: After choosing the landing part, you should also choose the right ground, and the force on the two is mutual. It is best to run a plastic runway, and if the conditions are not enough, choose an asphalt road.

The concrete road is too hard and puts a lot of pressure on the knees, so it is not recommended to run on it. If the runner is overweight, it is best to choose a plastic track.