Translator: Xu Guofeng
Publishing House: Xinxing Publishing House
Publication date: 2065438+July 2004
ISBN:97875 133 1 1427
The "posture running method" emphasizes two points: the transformation of running posture and the support point of running posture. The ideal running posture is S-shape posture: standing on one foot and maintaining perfect balance. Knee slightly flexed, forefoot on the ground, head, shoulders, hips and forefoot in a straight line. The body is like a compression spring full of elastic potential energy. When moving forward, the body falls freely, the feet alternate and the support points change. A high stride frequency instead of a big stride can make you run faster.
1. Introduction
2. Running methods shared by all mankind
Step 3 relax and fall freely
The faster you walk, the faster you run.
5. Take the method of running naturally.
6. Why do you need training?
7. List of Common Errors
summary
9. Extended reading
Haruki Murakami told us the attitude of running in "I Talk about Running, What I Talk about", but didn't tell us the sports injury caused by running, let alone how to run.
You may be an amateur runner who loves this sport, or you may run for recreation, weight loss or stress reduction. Another possibility is that you think running can cure urban civilization diseases. No matter how you run now, Dr. Nicholas romanov's "posture running method" can make you really run safely and effectively.
Dr Nicholas romanov is a world-famous sports scientist with more than 40 years of scientific research experience. He has coached three Olympic national teams. It took him 25 years to establish and improve the "posture running" system, which helped countless runners and triathletes around the world to achieve subversive results, not only making them run faster, but also reducing the chance of injury, and even letting an athlete who suffered from sports injuries return to the arena during the competition.
Reading this book will enable you to:
● fundamentally change the way you run.
● Increase the speed.
● Enhance endurance and softness.
● Eliminate sports injuries.
● Improve concentration.
In recent years, running has almost become a belief. In particular, the enthusiasm of modern urbanites for running has far exceeded the needs of losing weight or health. Many people even regard running as a panacea to cure the diseases of modern civilization.
However, runners are faced with a century-long problem: how can running really promote health? How to avoid sports injuries when running? Or, how can I keep my body in good condition and run at any time?
Of course, people have been developing better shoes and designing more scientific training courses, but this problem has also triggered a discussion of a deep-seated problem: Is there a running method that is common to all mankind?
This problem has not been recognized. Some people think that running is second nature to human beings, and everyone can run. Don't need to teach, also won't teach. Some people think that everyone's running method is unique, and there is no perfect running technology suitable for everyone in line with scientific theory.
Even most running coaches and teachers agree that running is the most basic action of human sports, and it is not necessary to attach importance to technical training such as long jump, ballet and karate.
Nicholas romanov, the author of this book, firmly believes that this is a misunderstanding. He believes that there is an ideal running technique in the world, which is not only suitable for first-class runners, but also suitable for everyone, regardless of body shape, figure, age and gender. If you want to avoid injury and run efficiently at the same time, you must develop a technology that is most efficient for the human body. Poor running skills not only consume a lot of energy, but also increase the chances of sports injuries.
After years of research and observation, he decided to "develop the most natural running method, disassemble running movements into combined postures, and develop a teaching system".
This system has a simple beginning: the posture of running.
Learning ballet, martial arts, swimming and cycling all begin with posture, or more precisely, with countless consecutive postures. When the posture is skilled, coherent and in one go, the action will be perfect.
So, what kind of posture should you learn when running?
Before analyzing the standard posture, the author conveyed one of his core ideas to the readers: use gravity as much as possible, not resist it.
All human activities are in the gravitational field and are influenced by gravity. A good runner transforms gravity into a driving force for progress. Some people fight against gravity because it doesn't conform to it, so they exercise in vain and even get hurt.
It took the author 25 years to develop a running technique that makes good use of gravity from research, teaching and training, which can help runners reduce the impact, avoid injury and, more importantly, speed up. This set of running techniques is the "posture running method".
How important is posture?
You can observe a running race at will, only 5 kilometers or 10 kilometers. Observe the fastest and slowest people at the beginning, middle and end of the race, and pay special attention to their running posture. Finally, you will find that every running action of a powerful runner is consistent from beginning to end. Those who run slowly rush to the finish line with different postures and ferocious faces.
No one is born with the right running posture. So, aren't you going to spend some time running better?
The author calls the core of "posture running" the "key running posture", that is, the posture when both feet cycle alternately. Accurately master this posture, and other postures can also cooperate.
What is the "key running posture"?
There are three identification methods: equilibrium, potential energy and elasticity. When in the "key running posture", the runner will adopt an S-shaped posture, namely:
● Runners maintain a perfect balance at the support points. The head, shoulders and buttocks are in a straight line with the sole of the foot (commonly known as the forefoot) that touches the ground. The heel is slightly higher than the metatarsal ball, and the weight only falls on the metatarsal ball, not on the toes.
● The muscles of the whole body are tight, like a ball hanging on the table and about to roll, ready to move forward at any time. At this point, the potential energy can be maximized. If the limbs alternate, the action efficiency can be the highest.
● All major muscle groups in the body are relaxed and ready to pop out like a spring. At this time, the elastic energy accumulated by muscles is the largest.
Leonardo da vinci said: "The fastest time for animals to move is when their bodies are about to fall down." In other words, the body is in a state of balance, but extremely unstable. This unstable state of balance is the "key running posture".
The foundation of running is free fall. When in the "key running posture", the brain will send three instructions at the same time to make the body "free fall":
First, it is allowed to fall. This action is the most labor-saving. All you have to do is relax your muscles, try to keep balance, don't swing from side to side, and let your body fall naturally.
Second, move the body away from the balanced state of support. One foot falls freely with the body, and the other foot is lifted from the supporting position to complete the rotation of both feet.
Third, lift the supporting feet. This action is the most subtle. Raise your body slightly and let the supporting feet move with it. Pay attention not to bounce, but to lift, leaving no trace off the ground.
What needs special emphasis is to abandon the running mode of landing on the heel, even if this running mode is the most common. Remember, landing on the heel means that your feet must be straight forward; Then the sole of the foot touches the ground, which is equivalent to adding the weight of the whole body to the foot; Finally, the toes are off the ground, so we can only try to push back. Stepping on the ground with all your strength will naturally cause pain in your knees, hips and lower back. It's not surprising that you get hurt running like this.
"Focus on running posture" allows you to experience extremely light running. Your footsteps are no longer heavy "bang, bang, bang", but light "click, click, click". You walk lightly and have only simple contact with the ground.
After knowing how to run, if you want to run fast, your only goal is to speed up the conversion speed of "key running posture" between your legs as much as possible, that is, the conversion speed of support points-step frequency.
In fact, any action can be simply defined as the transformation of support points, such as wheel rolling, such as snake zig zag. The faster the support point changes, the higher the efficiency and the faster the body moves.
The same is true for running. The longer one foot stays on the ground, the slower the body moves.
Why is the essence of running technology the step frequency rather than the stride?
This is still related to gravity. The faster the speed, the less interference from gravity, and the faster you run. Once the runner wants to increase his stride and stride forward, his speed will slow down. Because in order to step on it, the supporting feet on the ground should stay until the whole body passes the supporting point. The longer the foot touches the ground, the greater the effect against gravity and the slower the body moves forward.
Step frequency is the only parameter for runners to actively control their running speed. In the function of transforming gravity into forward power, the acceleration of gravity is constant, and the forward leaning and step frequency of the body are variables. Two people have a * * * relationship. For example, if you lean forward but your feet don't change the support point, you will fall face down and eat shit. If you lean forward and move your feet, your body will fall, but it won't. The more you lean forward, the faster your feet will move to avoid falling. On the contrary, the faster the pace, the faster the body falls and the faster it runs.
When designing the "key running posture", the author's idea is to make full use of what nature provides and give full play to its effectiveness. In other words, runners can get the greatest help from gravity, muscle flexibility and inertia. Take the law from nature, mainly in the following aspects:
First of all, take the wheel principle to save energy.
When the car moves forward, the car body is generally stable and will not fluctuate up and down unless the ground is uneven. All the driving force is under the car, and the wheels that keep turning keep the car moving forward.
Similarly, runners should minimize the movements of the upper body and focus on the lower body. In other words, all we have to think about is the simple action of lifting our feet off the ground, not the fact that we have to straighten our legs next. Because you must try to keep your body fluctuating up and down, don't push your body forward by stretching your legs and kicking the ground. These are unnecessary actions, which will waste our physical strength.
The "posture running method" is designed to achieve such a goal: to move as efficiently as possible like a wheel, to minimize vertical vibration, and the support point of landing just falls below the body to maintain a high pace.
Secondly, bring the method to the hind legs of agile animals and strengthen muscle flexibility.
No animal runs with its hind legs completely straight. The S-shaped posture of "posture running" is to imitate the hind legs of fast and far-running animals such as dogs, cats and leopards.
It's not just the running posture. Just try it. Can you completely straighten one hind leg of these animals? Can't do it. Their hind legs are naturally bent to maintain the best balance of their bodies.
If you try to press their thigh muscles with your fingertips again, you will find that their muscle tissue is very soft, not "as hard as stone" as a symbol of strength. Moreover, no matter how you press them, they won't scream in pain or even see any discomfort. This shows that soft and elastic muscles are the most efficient, and muscles as hard as stones are actually organized into balls, but they cannot move efficiently.
In the end, you will find that they have no heels. This is the result of evolution. These running animals touch the ground with their front paws.
Why is the S-shaped posture the essence of running endowed by nature? Because it can maintain the elasticity and flexibility of all connective tissues, including muscles, tendons and ligaments, and help keep muscle elasticity in the best condition. This can give full play to the flexibility and elasticity of muscles and reduce energy consumption.
Third, let nature take its course and don't deliberately do these actions.
Pain, because of the wrong action.
Don't deliberately do unnecessary actions. Giving all the laborious things to gravity is much stronger than the power generated by human beings themselves.
Remember the following "don't do it" principles:
● Don't care how your raised feet touch the ground, and don't deliberately step on the ground. Gravity will help you solve it and let your feet fall naturally.
● Knees and hips should not be raised or moved forward. This consumes too much energy. People's thighs are very heavy, and it will be difficult to lift their legs high, which is not conducive to physical progress. Lift your feet directly below the pelvis.
● Don't push your body off the ground by straightening your hind legs. On the one hand, it will easily hurt the calf. Straightening the hind legs will make the calves fall in front of the body. Coupled with gravity, the impact on the calf is very great. When landing, the legs are straight and there is no buffer. This is sour and refreshing, hard to imagine. On the contrary, the speed will slow down. This is the same principle as increasing the stride but reducing the speed, because it will cause the sole of the foot to stay on the ground for too long.
● Don't swing your arms to move your body forward. The main function of the arm is not to drive the body forward, but to keep balance and balance the gravity that guides you forward. So, don't try to move your arms, it's true to stay relaxed.
After learning the concept of "posture running", are you eager to go out and run ten kilometers at once?
No. You must train in front of the mirror first.
Don't you have to learn how to control the steering wheel, how to step on the brakes and throttle before starting the race?
First, you should learn the running posture.
Take off your shoes and stand in front of a mirror where you can see the whole body. The legs are slightly bent into an S-shape. Make sure all joints are bent and muscles are slightly tight. Then jump up and down gently.
Don't straighten your knees at first, and don't leave the ground completely. Just change the support points of the left and right soles. Try to find your most comfortable knee flexion angle and experience the feeling of the soles of your feet. Pay attention to make sure that the center of gravity is in the metatarsal ball, not the toe, not the heel.
I feel that I have found it almost, and then I will lift my legs in an S-shaped slightly curved posture. At this time, the legs are still not straight, and the soles of the feet are slightly off the ground. Repeat this action and feel the elasticity of your muscles.
Lift your feet up alternately. At the moment when one foot touches the ground, the other foot is gently lifted. Try to do it with the least effort, and the effort is only spent on maintaining posture. The whole process is in one go, don't stop. Imagine yourself as a bouncing ball, or imagine stepping on a pile of hot coal every time you land.
Then, learn the running method of free fall.
500 years ago, Leonardo da Vinci put forward this theory: "Exercise is because of losing balance." This shows that if you want to run better, you must learn to fall without touching the ground.
The following exercises can improve your feeling of free fall. I suggest you practice one action at a time.
The first small step
Stand in the "key running posture", lift the ankle of the supporting foot and transfer the supporting point to the other foot. Then lift your ankles in turn and rotate the support points.
The second formula uses the transformation of support points to move forward.
This is an advanced version of the first style, but it is not the feeling of experiencing progress. Starting from the "key running posture", the body leans forward slightly and lifts the supporting foot vertically, so that the unsupported foot naturally falls on the ground directly below the center of gravity. Make sure you don't step down hard.
The third is to beat the ground with your sole.
This formula focuses on the vertical movement of the leg. Starting from the "key running posture", lift the ankle of the unsupported foot slightly to the hip, then relax the foot muscles and let them return to the ground naturally, keeping the center of gravity unchanged. Tap the ground with your sole, as fast as knocking at the door. Also, don't lift your knees and send them forward. What you need to raise is your ankle.
Fourth style in-situ one-legged jump
Stand in the "key running posture", with the ankles of unsupported feet slightly lifted off the ground. Then the muscles at the back of the thigh exert force and quickly lift the sole of the supporting foot vertically upward. Then, immediately relax completely and let it return to the ground. Be careful not to push up with your calf. Try to stay where you are and don't move back and forth.
When you are already familiar with hop jumping, you can try to jump forward.
The fifth is to experience the feeling of progress.
Different from the lunge you usually learn, the key of this exercise is to use the muscles on the back of the thigh to exert force and let gravity pull you forward.
The weight falls on the front foot, and the back foot is only used for balance and stability. Don't push the ground with it Use the muscles behind the thighs to lift the front feet steadily, and do not use other muscle groups. Then lunge forward, and after landing, your feet are slightly straight, not completely straight, which is a bit like running on one foot.
The sixth rebound
Stand with your feet crouched slightly, then jump up and pull the heel of one foot vertically to your hips. Then, like jumping, both feet touch the ground together. If you are familiar with it, you can play it forward, or you can change the rhythm and play it forward quickly and slowly.
Training is over.
Before you start running, remember three key points: "key running posture", falling and pulling up.
You can quickly view the following list:
Check the "key running posture": Is it enough to relax? Have you kept your balance? Did you land with your metatarsal ball? Is the landing site right under you?
Do your knees always bend?
Check for free fall: Do muscles feel tight? Does any part of the body have a braking effect? Do you lean forward?
Check whether the sole of the foot is pulled up, not the whole leg. Did the soles of your feet pull up as soon as they touched the ground? Is it pulled vertically up to the hips?
Check all the boxes and run boldly!
Yes, running is like this: simple as human instinct, complex as unpredictable human heart.
With "posture running", you can run a marathon for a lifetime.
What is a mistake?
Deviation from the standard is a mistake.
When you feel pain, there is only one reason: you did something wrong.
The following are several guidelines for correcting the wrong "posture running":
Keep in the "key running posture": the legs are always bent, and the supporting feet form supporting points in the metatarsal ball, making the body S-shaped.
Lean forward and let your body fall freely.
Make good use of muscle flexibility.
Pull the sole of the supporting foot directly from the ground to the buttocks.
Use only the muscles on the back of the thigh to pull the soles of the feet.
Always keep your body movements within the frame.
Keep your muscles relaxed.
The following is a list of common errors and their hazards:
● The heel lands first, or the hind legs are completely straight.
Possible sports injuries: knee pain (especially patella), hip pain, low back pain.
● The sole of the foot is in front of the body or falls outside the knee.
Possible sports injuries: pre-tibial syndrome (also known as tibial external clamp) and pressure fracture.
● Use quadriceps femoris instead of posterior thigh muscles to push the ground; Pull thighs and knees up and push forward.
Possible sports injuries: excessive muscle soreness and muscle strain at the back of thigh.
● Run on tiptoe with your body behind your center of gravity.
Possible sports injuries: pre-tibial syndrome, plantar fasciitis, Achilles tendon inflammation, and excessive leg pain.
● The legs and ankles are too stiff when landing.
Possible sports injuries: plantar fasciitis, Achilles tendon inflammation.
● The landing process is too deliberate. When the sole of your foot is raised, step down hard instead of letting it fall freely under the action of gravity.
Possible sports injuries: ankle and leg stiffness, plantar fasciitis, achilles tendon inflammation.
● The muscles of the whole body are too tight.
● Tilt your body left and right.
● Shrug your shoulders.
● Excessive arm swing.
● Wrong thinking (giving instructions to yourself).
Wrong image (running image in the header).
● Wrong feeling (timing of muscle exertion and relaxation).
The core idea of this book is:
"Posture running" is suitable for everyone, regardless of body shape, figure, age and gender. It can make you run faster and eliminate the sports injury of running. Its theoretical basis is to use gravity as much as possible and convert it into forward energy, not to resist it.
The "posture running method" emphasizes two points: the transformation of running posture and the support point of running posture. The ideal running posture is S-shape posture: standing on one foot and maintaining perfect balance. Knee slightly flexed, forefoot on the ground, head, shoulders, hips and forefoot in a straight line. The body is like a compression spring full of elastic potential energy. When moving forward, the body falls freely, the feet alternate and the support points change. A high stride frequency instead of a big stride can make you run faster.
Born to run
Let you love running and know the classics of running. Tells a story
In order to cure his foot pain, an amateur runner who loves running visited a secret tribe that can run best in the world, and finally realized that the concept of running is "to return to nature and pursue the carefree feeling of the body". Telling the facts in novel language, this "creative non-literary" brushwork, makes this book very beautiful.