The following three points must be remembered for correct running posture :
1. The calf returns to the hook when landing, the sole of the foot is close to the midline of the body;
2. The hips force, push forward;
3. The pelvis does not shake left and right to maintain the level.
The first key point for correct running posture : avoid excessive strides
The tilt angle and arm swing of top runners may vary greatly, but the same technical features are :
Apply force to the back of the thigh before landing so that the calf returns to the hook and the sole of the footfalls close to the midline of the body.
But most people’s wrong running posture is :
Before landing, there is no force on the back of the thigh, and the calf is back, causing the foot to fall to the ground too far in front of the body.
The impact of the ground is backward. If the stride is too large, it will cause knee pain.
Improve training :
1.Back hook : two groups of 20 meters, pay attention to the force on the back of the thigh, kick the heel to the hip. Knees retracted.
2.Pacing back hook: two groups of 20 meters, supporting the legs to support the hips, the front legs are fast, and the back of the thigh exerts force so that the lower legs are back to the hook.
The second key points for correct running posture: push the hips forward
The correct running posture is :
Use the gluteal muscles to push the body forward, rather than exerting force on the front side of the thigh and raising the thigh to run forward
Features of wrong running posture :
The thigh is raised, characterized by the hind leg is not straight, the stride is too small
The knee bone is connected to the lower quadriceps muscle, and exerting force on the front side of the thigh not only makes the thigh thicker but also causes knee tension and pain. Proper running, the muscle responsible for advancing the body should be the gluteus maximus.
The running posture of the buttocks seems to be strong, with the hips and thighs fully extended backward.
Corrective training :
1.Pacing the hips, each group of 20 meters, two groups, the knees are fully straightened after pedaling, using the gluteus maximus strength to push the hip forward
2.One-leg hip bridge, 30 seconds for each leg, three groups, note that the thigh and the torso are in a straight line.
3.The gluteus maximus is activated, each leg 12 times, three groups, put the hand on the hip, increase the gluteus maximus strength
The third key point for correct running posture: keep the pelvis level
When the gluteus musculus is weak, it will cause the pelvic side to lean toward the air leg when comparing the upper edge of the shorts of the athletes in the picture below. The shaking of the pelvis not only reduces the running efficiency but also makes the knee more easily injured!
The gluteus medius muscle is located outside the buttocks. It is responsible for pulling the thighs back to the correct position when walking or squatting. The strength of the gluteus medius in patients with knee pain is 30% less than that in healthy people!
How to strengthen gluteal muscle strength?
One-leg deadlift, 12 times in each group, three groups, pay attention to keep the pelvis level, the back of the thigh, and gluteal muscles pull the lower limbs.
The basis for running lightly and without injury is the correct running posture, and the correct muscle strength is the basis for a good running posture. There are three key running postures :
1. The calf returns to the hook when landing, and the sole of the foot is close to the midline of the body;
2. Force the hips and push forward;
3. The pelvis does not shake left and right to maintain the level. Through targeted skill training and physical training, you can improve your running posture.