How to run properly - without pains in the joints and tendons

When I started their training, The first thing we started to correct, was my running technique. I heard something and somewhere that you need to run on the toe, but the reality was the opposite. I'm wearing my old Nike with a thick heel, he continued pounding heels. From this, after long distances swollen knees, and in the evening was not too pleasant in the hip joint. In short it was not very cool. Moreover, a friend, an ardent opponent of the run at all, and said to me: "I do not understand why run if it hurts the joints. My knees hurt after jogging. I decided not to go on. "And you in the comments and letters constantly write about what you have always something hurts. So, Here's how to systematically solve all these problems at once.

The problem is really only one - we used to run around on the heel. We waved their arms and throw the leg forward, hoping that this way we will run faster. And do you know why we have this 'channel'? Because modern running shoe manufacturers "help" us. They are doing more and more shock absorbing heel, which become thicker and thicker. And it turns out that we run, we run, we suffer, we suffer, and then throws a run when the strength to endure anymore. Because there is no lining will not save from the shock of the force that you put the heel on the ground so often and so much. You throw a straight leg forward and you land it on the ground. The shock wave causes more and more hits on your knee, thigh transmits this impact force with a knee to the hip, thigh - in the body and you just beaten himself while running. And all this because of a thick heel of your shoe. I forgive you, now ...

If you do not believe, then conduct such an experiment - go to the track, not the hard surface, and do what you do in barefoot running shoe. Beat themselves 100 meters bare heel on the track. You quickly get tired. So why do we allow ourselves to sneaker that does not allow himself barefoot Kenyan runner or triathlete running in a flat sneaker 42 km? At what point do we became hostages of shoes and only in it can run properly?

The first who began to speak openly about the vicious practice in which runners run on the heel and shoe manufacturers producing them indulge monstroidoznye thick shoes, became Gordon Pirie. A little bit about Gordon:

During his career, he set five world records. He owned a record in the women's 3000 meters from 1956 to 1962. Piri won the silver medal at the Summer Olympics in 1956 at a distance of 5000 meters, second only to the famous Soviet runner Vladimir Kutsu. He was also a three-time champion of England Cross Country Championships.
In 1998, Gordon Pirie was in the Guinness Book of Records as the man who had been running 347,600 km. For comparison - the distance to the moon 384,000 kilometers. His athletic active career lasted 45 years!Wikipedia

The main theses of the theory of running on the toe of Piri

• While running, it is not necessary to throw the leg forward and land on your heel. This causes shock and injure you. Moreover, the landing on the heel, you brake, and forced to again apply a force to disperse.
• To land you have on the front of the foot, which at the time of landing is under your center of gravity, which causes braking. Your running like running "duck" - you need to intermittently and abruptly push off from the ground as though running on a hot griddle.
• So you can run further because your feet are in the air longer and relax. You are no longer heavy landings - they are replaced by discontinuous and frequent aftershocks. This mode of operation more economical energy to the leg muscles.
• To speed up you just need to increase the speed of movement of the legs, but not the scatter. Speed ​​increase will enable to change later and spread, but you will still land under your center of gravity and will not shoot down the speed.
• Running shoes need in soles with the same thickness throughout its length. If you run correctly, it krosovok erased under the toe, not the heel. Piri mastered technique, you will find that bulky heel strongly interfere! See what's running Olympic champions, who had a long career, not that today.
  
• Hands are along the body, helping to make you jerks.
• Do not lean forward and look to the horizon!

In general, if you like to run, but are suffering from pain, do not like to run, but you want love, you want to run faster and not get hurt, then read a book that Gordon Pirie wrote just one day! Very emotional and full product. It is called "Flee quickly and without injury». Gordon commanded that the book should be distributed free of charge, as is happening today.

Look how the harmonic motion of the runner in this video:

After reading this book today, I decided to conduct an experiment and run just as it is written in the book without having to switch on the heel. I bought new running shoes, not perfect but not as thick as my previous ones (in the photo is not visible, but the difference is huge, if they feel inside):

Due to icing, I ran across the ice. Only at the toe, just straight and not leaning forward. It was slippery and push off the ground was not comfortable. If I was running on the heel, it could be great thunder simply because straightened leg almost uncontrollable. Running the test almost 5 kilometers, I never stumbled, and when, after the first kilometer I RunKeeper He said «Average pace is 5:04 mins per km», I was stunned, because it is now very difficult time for me and without ice. And this is not asphalt. In a very relaxed pace, I ran the usual distance from the overall average Pace 5:20, whereas a week ago I was on the ice is usually covered without rushed to support it literally exhaling! Now very interersno try it on a normal dry road :) The only thing that should be said that in order to maintain this run I need some time to practice - your calves are not used to such a load, which they gave before the joints, and those back ached and ill.

And, remember the run-to-toe "Kangaroo only in his first push spends 100% of the available energy jog, for each subsequent push it spends only 10% of the energy, "So you have to run - quickly and for a long time, and still economically.

And when you have completed your first run-to-toe in the old sneakers and walk a few meters on foot, then you will realize how much you prevent the thick heel, which should... um um... help? ;) Today, I think that'll cut her so she irritated me!

In fairness it builds to say that manufacturers understand the trend and make just such shoes Barefoot Running ( «barefoot running"):