with the vigorous advocacy of "healthy china travel", a national fitness boom has been set off. among the tens of thousands of sports, running is the most popular. however, the people's growing demand for a better life has made demands on scientific sports. next, tongxin sports has sorted out the running related knowledge closely related to our sports.
the right way to run, are you running right? the following provides a complete set of related scientific running knowledge from before, during and after running. welcome to use for reference and call for physical health~
as we all know, we need to do "warm-up" before running and exercising. warm up makes all organs of the body start to adapt to the coming sports, making the body temperature rise, the heart rate start to accelerate, and the blood vessels of leg muscles relax to bring sufficient oxygen.
a lot of people will make a clicking noise when they move. most of this is because the joint pressure is too high and the surrounding soft tissue is too tense. therefore, at a certain angle, the ligament can not control the joint movement, resulting in limited movement. and running will use most of the joints of the human body, and appropriate joint activities to avoid limitation. the joint activities are as follows:
ankle flexion and extension, ring circling
knee flexion and extension
torsion of hip joint
warm up: walk and jog
before the start of running, you can take a fast walk or jog for about 5 minutes to improve the body temperature, reduce muscle adhesion and enter the working state.
so, how long is the right time? preparation activities can make the heart rate reach about 70% of the maximum heart rate (the maximum heart rate is about 220 minus age), generally 10 minutes, and the hot weather time can be halved.
next, run in the right position
1. head shoulder stability
during running, keep your head directly above your shoulders. don't stretch forward or lean back. your shoulders are always parallel to the ground.
2. keep your body straight
the trunk of the body from the neck to the abdomen should be kept upright naturally. do not bend and hunch or deliberately straighten. remember to keep it in a natural state all the time. the arms and shoulders are slightly back stretched, which can ensure a smooth breathing and a more vigorous running.
3. front and rear swing arms
when running, each part of the body should be forward. when swinging the arm, it should not be inserted into the middle, at most, it should not exceed the midline of the body, and the upper and lower swings should not exceed the chest. keep fingers, wrists and arms relaxed, elbow joint bent about 90 degrees, close to both sides of the body. this will also allow the body to maintain a better balance.
the hands should be held naturally without hindering the shoulder movement. think of some students in the running will always clench their teeth, clench their fists, as if they can burst jogging, relaxation is the king
5. short steps
beginners don't need to stride, they are not easy to control their posture. the heel with the sole first landing, foot rolling forward.
stretch after run
maybe many people don't understand the function of stretching. they feel that stretching is very painful, so they don't want to pull. stretching in place can help lengthen muscle latitude, graceful lines, slow down lactate, and make you less tired.
1. arm stretch
as shown in the figure, fully feel the bicep pulling back
2. chest stretch
hand on the wall, squat, chest forward, feel the relaxation of chest muscles
3. hip leg stretch
look at the picture and make movements. feel the muscles of the legs being pulled apart
4. calf stretch
finally, tongxin sports presents you with some confusing running related knowledge:
1、 wrong warm up - knee wrap
why is this the wrong warm-up that has been eliminated?
the main function of the knee joint is to bend and extend, that is to say, to bend and extend the leg backward and forward;
therefore, the main function of knee joint is flexion and extension. the knee joint has the locking function in the extension position, so there is almost no movement in the extension position.
however, the knee joint in the knee flexion position has a small amount of inward and outward rotation functions. but even if you rotate, the range is very limited.
the movement around the knee is a compound movement of flexion, extension and rotation, sometimes the degree of force is quite large. the basic principle of sports injury tells us that meniscus and ligament injury of knee joint is very easy to occur in the process of knee joint rotation and extension.
and knee winding is a kind of wrong action pattern. if you use too much force, it is easy to be damaged. some runners hear the joint friction sound in the knee joint when they do the knee movement. in fact, it may be grinding the meniscus or other important parts.
2、 do dynamic stretching before running and static stretching after running
first of all, let me explain to you what is dynamic stretching and what is static stretching. dynamic stretching is called "dynamic stretching" and static stretching is called "static stretching".
muscle dynamic stretching refers to a controlled stretching method that pulls the muscle for a short time (1-2 seconds) and repeats it for many times in the process of completing a series of actions. it can effectively stretch multiple muscles in a short time, which can not only effectively increase joint activity but also activate muscles, usually used for warm-up before exercise.
static stretching corresponds to dynamic stretching, which means to maintain a fixed body posture, and to stretch a part or a muscle for a period of time (usually 20-30 seconds). static stretching is usually used for relaxation after running.
3、 which is better, toe, heel or sole
from the perspective of cushioning, the landing of the forefoot is better than that of the heel, but the landing of the forefoot puts forward higher requirements for the ankle strength of the calves, while the heel to the ground can save labor relatively, but the problem of the heel to the ground is that the first peak force is large and occurs rapidly
from the perspective of cushioning, the landing of the forefoot is better than that of the heel, but the landing of the forefoot puts forward higher requirements for the ankle strength of the calves, while the heel to the ground can save labor relatively, but the problem of the heel to the ground is that the first peak force is large and occurs rapidly.
there is nothing wrong with the heel landing. what's wrong is that the heel landing is too far forward at the same time, and the knee joint is in a straight locked state. in fact, there is a brake effect.
in this way, at the moment of landing, the heel hits the ground, and the impact force of the ground is transmitted directly through the heel without buffer, thus increasing the risk of knee joint injury.
therefore, the landing mode is not the most important at all. it is the position of the foot relative to the center of gravity of the body when touching the ground.
that is to say, the key is that the foot should be close to the center of gravity of the body (or basically just below the hip) when touching the ground.
when the landing position is too forward, beyond the center of gravity of the body, the knee is forced to straighten, which will cause the body to suffer more impact.
that is to say, runners should try their best to avoid the landing mode of heel landing and knee joint stretching and locking at the same time as shown in the figure below, which is harmful to lower limb joints.
if the landing place is close to the center of gravity and the knee joint is kept moderately bent, the bent leg is conducive to decomposing and dissipating the impact force from the ground;
on the other hand, the positive downward pressure of knee joint during landing can bring more cushion.
the approach to the center of gravity is achieved by reducing the stride and increasing the stride frequency (approaching or reaching 170-180 steps / min).
so, it's ok to land on the whole foot, but it doesn't mean that it's wrong to land on the heel.
the above is the running related scientific knowledge organized by tongxin sports for you. i hope you can all run on the prefabricated rubber track of tongxin! the pillars of the motherland, flowers, chaoyang people, move up!
part of the content source: internet
category： industry news