Wrong posture of running How to correct the running posture

There are two things wrong with running posture: the position of supporting weight is wrong or some parts of the body are too far from the center of gravity during the support period. The proposed posture running method is based on the proposed error correction method, so that you can clearly identify and correct incorrect running posture, run faster and more free from injury.

Key running posture errors

1. The landing point is in front of the body's center of gravity, and the weight is not on the plantar ball of the forefoot (the front of the sole of the foot, where the toes meet the ball of the foot). 2. When a part of the body deviates too far from the center of gravity during the support period, it leads to decreased neuromuscular coordination and excessive muscle tightness.

How to correct

1. Correct the location of the weight: In order to make your weight fall precisely on the metatarsal ball of the foot, there are two corrective movements that work well. One way is to place a small brick under the forefoot and stand barefoot on it to maintain a critical running position and balance, and the other is to stand on the medicine ball instead. Make sure the weight is only on the forefoot, not the heel, as this exercise will increase your sensitivity to where the weight is. 2. Fix the problem of a part of the body being too far from the center of gravity during the support period: one of the most effective visual improvements is to deliberately stand on tiptoe with the tail of the leg to maintain balance and remember the feeling, while asking your partner to take a picture, then switch to the standard key running position and take another picture. Carefully compare the two photos and move your shoulders, hips, knees, arms and head to appreciate the difference between the two positions. Left: Heel first, landing in front of the body's center of gravity / Right: Swinging leg stays behind the body when landing on the ball of the foot, causing a braking effect

Mistakes in landing

Falling is an action that uses gravity to generate momentum forward, it is almost effortless, and the source of all errors comes from a misconception that muscular effort can accelerate. Running acceleration comes from falling, and the power of falling comes entirely from gravity, so we can't actually accelerate through our muscles. The runner does not know how to let the body fall freely and the upper body is so stiff that the action of stopping the body from falling forward is tantamount to braking. Usually when the runner is not in control of the current pace, this will lead to the above result. Pushing during the fall is also a common mistake. The runner tries to push the body forward by straightening the knees or ankles during the acceleration phase of the fall, but the runner should let gravity pull the body around. The pushing and stirring action will hinder the process of forward rotation of the body.

How to correct

1. Bend over and run: Draw a straight line with your hips as the center and check the position of your torso relative to this line to confirm the magnitude of deviation. Deliberately exaggerating the bend and returning to a straight spine position will help you distinguish between the two. 2. Bouncing with both feet and bouncing with one foot in a key running position, both of which can avoid bending over Left: bent-over running / Right: pushing stirrups

Errors of Leg Tuck

1. The standard of the leg is, regardless of the speed, the palm of the foot should be pulled to the bottom of the hip after landing, the height of the palm of the foot off the ground is not the key, the key is the support period of the free foot must always stay in the bottom of the hip. The main mistake of leg collection is to land on the feet, the vacant leg is still behind the hip, this is because miss the time to collect the leg, or completely do not remember to collect the leg palm. 2. Using a knee lift with a thigh lift to bring the foot off the ground. The active knee lift with the front leg is an incorrect leg action, this action is related to the common "high knee lift" training.

How to fix it

Start with a very simple idea: think of collecting the leg and foot directly below the hips and moving the foot in a near oval shape as it lifts off the ground. There are many ways to practice the perception and strength of the leg, you can put weights on the ankle, tie the elastic rope, practice on the fitness equipment, if you do not have the tools, you can ask a partner to help, a partner to apply the hand at the ankle as resistance.

Mistakes in landing

1. For runners, the most damaging problem is to land on the heel, and this problem is more or less related to the "foot dorsiflexion", that is, the foot between the upturn, the dorsal flexion of the foot to the calf. 2. landing weight on the outside of the foot, generally known as "foot valgus". 3. The standard of landing according to the posture running method is: the palm of the foot should be directly under the body when landing, and the whole body weight should be transferred to the forefoot metatarsal ball as soon as possible; however, many people will always think that the palm of the foot should fall directly under the hip, but this is not right, this error is rooted in the runner wants to return to the ground quickly and safely, and the performance on the runner will become "active landing This mistake is rooted in the runner's desire to get back to the ground quickly and safely, and is expressed in the runner's "active landing," meaning that the foot is accelerated to fall, rather than let it fall freely.

How to correct

It is necessary to understand that the running action is to "fall" so that the "leg", so we must repeatedly learn the leg and fall skills, a series of leg and fall training is to let you produce a specific feeling of weight falling on the forefoot metatarsal ball. You can start by bouncing on your feet in place, and then move on to jumping rope in place. The bouncing action will help develop the perception of landing on the metatarsal ball of the forefoot.