How to walk the feet when running

Running is the most common form of outdoor sports, but many people do not master the skills of running, such as how to run the feet when running?

Running is divided into four categories: sprint, middle and long-distance running, marathon running and ultra-marathon running. The floor motion of running is the forefoot landing. The order is after the front foot fell to the ground, fold, send hips, swing the legs, move the center of gravity forward, and then fall to the ground again. Basically, the action of the forefoot landing can improve the speed, higher and faster.

How do athletes fall when the athlete runs?

1, the front foot landing, transition to the toes.

This is the characteristic of the action of sprinters and middle-distance runners. The advantage is that the back squat is full, the fold is high, the hips are fast, the direction is accurate, and the legs are forward. The center of gravity moves quickly, the explosive power is strong, the running speed is fast, the strength is sufficient, and the ankle joint strength is quite strong. At present, long-distance running athletes tend to move in this way, but they are not required to be so full. The purpose is to save effort and keep running at high speed for a long time. The above actions are suitable for adolescents, those under 40 years old, those who have a basic system training, and those who have strong ankle strength.

2, the front foot landing, after the heel does not stick to the ground.

This is a long-distance runner landing action, the level of marathon athletes is also such an action, the world marathon record holder Gabriele Grazi, is the completion of this technology. The above actions are suitable for adolescents, those under 40 years old, those who have a basic system training, and those who have strong ankle strength.

3, all feet flat landing, rolling transition to the forefoot squat.

90% of athletes in the marathon run this action, and individual runners also use it. Small steps. It is not light and heavy.

4, all the feet flat landing, rolling transition to the entire foot after the bow.

This action is an amateur player, the mainstream of running. Some middle-aged people also use a lot.

5, all feet after landing.

Small in amplitude, low in folding, restricted in sending hips and legs, running slowly, step by step, and laborious. This action is suitable for the elderly, fitness runners and weight loss groups. A marathon running more than 4 hours is basically the same kind of action.

Benefits of Forefoot Landing while Running

1 The normal human's foot is arched and its structure resembles an arch bridge. Most of the joints of the foot are concentrated on the front of the foot, forming the elasticity of the forefoot, which can buffer the external vibration and protect the human body.

The width of the front and back of the two people is narrow, and the front support area is wider. This is beneficial for maintaining the balance of the human body when it is running.

3 The braking force is small with the forefoot, so that the horizontal speed loss is less.

4 The length of the lower extremities can be lengthened with the forefoot, which is also beneficial for increasing the pace of running.

5 The spikes of the runners only have nails in the forefoot of the shoes, which is why they do not need to follow the ground when running.

Therefore, in the long-distance running, in order to make the action light and labor-saving elastic, do not reduce the running speed, not easy to fatigue, using the way the former forefoot running best. The shorter the time the forefoot sticks to the ground, the better. The smoother the movement, the better the movement and coordination.

The harm of jogging and heel landing

When the heel hits the ground, a brake is generated, which reduces the running speed and is laborious.

How to walk the feet when running

When the heel hits the ground, the center of gravity is behind and it doesn't work.

3 The legs are straight when the heel is on the floor, and the knees are stressed and there is no cushioning. Knees are vulnerable.

When the heels of the 4th floor landed, there was no hindsight or a small amount of hind legs, which affected the folding, sending hips and legs, and therefore did not run fast.

5 landed heavily, not easy, can not run. Because more than 50% of the elderly in osteoporosis, heel landing on the elderly fitness exercise and weight loss jogging are unfavorable, easily lead to middle-aged and elderly people can not afford due to weight caused by the injury with the key.

6 Because the reaction force of the heel strikes upwards, the time from the heel to the forefoot of the foot is long and it will affect the speed to the horizontal.

7 Injury to the body, the heel weight of the heel will not receive the arch of the cushion, and the vibration generated will be much larger than that of the forefoot. It will cause vibrations to various parts of the body, including the brain and internal organs, which can easily cause knee joint damage.

8 Frequent and hard hitting of the heel can also damage the subcutaneous fat pad of the heel and cause heel pain.

How the foot should fall when running, in summary, the way to the front of the foot is the best, the most inappropriate way to use the heel first and then to the front foot. But older people, those who are frail and overweight, are best suited for running with full-footed ground.