How to choose a running technique

It is believed that running - the most natural for the human load, and therefore the equipment has to be initially incorporated into our body. However, many novice runners suffer from improper technique (pain in the joints, muscle clamps), and in the sports environment is still no consensus on what it means to "run right".

It is believed that running - the most natural for the human load, and therefore the equipment has to be initially incorporated into our body. However, many novice runners suffer from improper technique (pain in the joints, muscle clamps), and in the sports environment is still no consensus on what it means to "run right".

It is impossible to say exactly how to put a stop to the run time (on the heel, the middle or the front part) and what should be the angle of the fold arms (90 degrees, a little more or less).
Greatly affects the technique of distance: sprints, middle distance or marathon. Depending on the tasks change and setting stops, and the angles of bending the knees, hips and hands.

If, on the contrary, throws his head back and look up, you get a room in the neck. When long-distance running it can be a real problem. Therefore, during the run look straight ahead.
Athletes usually follow the movements of the feet, sometimes - to see how the hand works, but almost never think about the position of the head and facial expression. But the tension of the facial muscles is just as likely to ruin your technique as an incorrect statement of the feet.
Even if you unbearably hard, do not make faces: facial muscle tension transmitted neck and shoulders, deteriorating equipment and causing fatigue.

To elbows to the sides, while running straightens his shoulders. Hunched back and forth towards the shoulders interfere with elbows to move close to the body.
Another common mistake - the movement of the hand toward the opposite shoulder, crossing the center line of the body. Big swing - it's too much movement that hinders the runner and requires extra effort.
Mentally draw a vertical line that divides the body into two parts. When moving forward hand should not go beyond this limit. Ideally, it stops at the cheek, and then give it back.

Do not get too tense hands during run time, a waste of power. Shoulders, forearms and wrists should be relaxed. You have the impression to be created that only your elbows move. Can you imagine that in the tip of the elbow is a pendulum - when he swings, and the rest of the free and relaxed.

Then the energy is transferred to the lower leg thigh, which continues to move forward. After the highest point of the thigh lift starts to fall down and transmits the energy of the tibia, which tends to surface. The movement ends with a step just below the center of gravity and forward transfer of the body, after which the foot is pushed again and starts a new cycle.

Statement on the heel of the foot is more common in beginners: we used to walk with heels, and therefore begin to run as well. However, subject to certain conditions there is nothing to worry about.
When you shift your body weight on the foot, the foot must be under the center of gravity. If you take out the legs forward and leans on the foot when it is in front of the knee, lost natural depreciation, and knees are subjected to shock loading.
When setting foot under the center of gravity and gently roll from heel to the front of the damage to the joints is reduced.

So called running technique in which in repulsion during work joins Femur. The foot begins to move back before touches the ground, and at the time of the touch trigger hamstring muscles, providing a strong impetus. When the heel touches the ground, the push has already begun.

During the landing foot falls on the middle part and only then - on the heel. This technique is more common among experienced runners: due to running speed or increase the frequency steps foot touches the ground a little later, the emphasis falls on the middle part. That is, when the leg starts to fall, the surface tends to heel, but in the process of shifting back goes under the center of gravity, and in contact with the ground the focus goes to the middle part feet.
If a little slow running or reduce the frequency of steps, will first go down the heel. Therefore we can say that the landing on the middle part of the foot - is an advanced option of running from heel.

This is the technique of running professional athletes. During the landing leg is lowered to the front of the foot - pad, located just behind the fingers - and then the weight shifts to the entire middle part of the foot.
Such landing provides excellent shock absorption and protects joints from shock loads, which is particularly important for professional athletes. And another advantage of this technique: the athlete feels the surface before being completely will transfer the body weight on the leg. This can be useful when running over rough terrain, where you need time to sort out how to advance, so as not to stumble.
If you want to develop a running technique, start with small distances. Due to the unaccustomed load the muscles and ligaments ankle at first may get sick.

When the sprint technique often used without setting the heel. Sprinter lands on the forefoot, and then immediately begins to push - before they stop completely fall and will take over the weight of the body.
By increasing the body tilt, early push from the surface and special shoes with a thin sole heel just do not have time to touch the ground. But, if a little lower running speed or increase the distance sprinters equipment returns to the above - run with a touch of the surface of the midfoot.

In professional runners legs usually are exactly under the center of gravity. Beginners often found incorrect technique: when landing, they put a foot away from the center, in the hip width.

We will look especially running technique for sprinters and marathoners srednevikov the example of the three well-known athletes: sprinter Usain Bolt (Usain Bolt), middle distance runner David Rudisha (David Rudisha) and marathon runner Patrick Makau (Patrick Makau).

We will look especially running technique for sprinters and marathoners srednevikov the example of the three well-known athletes: sprinter Usain Bolt (Usain Bolt), middle distance runner David Rudisha (David Rudisha) and marathon runner Patrick Makau (Patrick Makau).

The sprinters have no time to touch the surface of the heel so that a running on the forefoot with a roll in the middle portion. Once the foot is under the center of gravity, it does push and begins to rise.

IN Unlike srednevikov and marathoners, sprinters make back pretty quick push. Athlete repelled from the surface with a maximum intensity, after which the foot almost immediately begins to rise.
The longer leg remains behind, the more the speed, as well as sprint spike shoes and so provide excellent adhesion to the surface for good shock loading does not require full feet.

Rear lower leg is raised very high, almost touching the buttocks, and then goes ahead. Such a large zahlost with high removal femur increased stride length and velocity of the sportsman.

The more often a step, the smaller the angle of hands fold. The explanation is simple: the more acute the angle, the more the hand movements (and hence steps) makes an athlete. As seen above, Usain Bolt flexes the hand at an acute angle.

Unlike sprinter runner srednevik touches the surface of the entire foot. First, the forefoot is lowered, then roll occurs at the middle part and the heel. Although the heel touches the ground, and she briefly delayed on it almost immediately shifted back and comes off during a push - a vivid example of the technique of "scissors".

During a push athlete's foot is more than that of a sprinter, and bends a little later. Due to the relatively short distance sredneviku do not need to save power except the broad movement. At the same time, a good push, followed by a show of high tibia allow to increase the speed.

After the foot pushes off the ground, the lower leg is raised high enough, but still lower than that of the bolt. Thigh also taken out forward a little lower than that of a sprinter. When the women's middle distance athlete you need to spend a little more economic strength and, therefore, reduce the range of motion.

David Rudisha hands folded at an acute angle - so it runs at a high frequency step.

Patrick Makau puts his foot on the middle of the foot and then rolled onto the heel. However, among the marathon also found another formulation of the foot - the heel. This proves that running from heel provided the correct formulation of foot - under the center of gravity - does not cause substantial harm to the joints. Otherwise athlete marathon runner would very quickly ended his career due to injuries.

Step in Macau shorter than Bolt and Rudisha leg after repulsion almost immediately begins to bend and move forward. There is almost fully extended legs after the push, like Rudisha. Movements are more efficient, that is justified for long distances.

Marathon runners have to constantly save power, so that they have enough for a long distance. Therefore, naturally decreases the range of angles in which work joints, sharpness is lost motions.
Unlike Bolt, almost got the heel to the buttocks, and Rudisha, too, makes a great zahlost, in Macau shin buckling under less acute angle. High zahlost shin while running at a moderate pace is not necessary: ​​it does not add benefits, only in vain consumes power. Lifting height of the femur in Macau and Rudisha is about the same.

Patrick Makau flexes arm at an angle less than 90 degrees, much like Usain Bolt. We Rudisha bending angle more acute hands.

As you can see, running technique at different distances in many respects similar. Highlights classical techniques, such as the angle of the bend hand, setting the foot beneath the center of gravity zahlost calf can be traced in either of them. Keep this in mind when setting your own equipment.

As you can see, running technique at different distances in many respects similar. Highlights classical techniques, such as the angle of the bend hand, setting the foot beneath the center of gravity zahlost calf can be traced in either of them. Keep this in mind when setting your own equipment.

Novice runners often not strongly bent leg during its movement forward. Rebounding from the surface of the foot is transferred almost straight with a slight bend at the knee.
With proper running technique after the push leg pretty badly bent at the knee (how much - depends on the runner's tasks), carries forward flexed and straightened only while driving down.

Above - a good example of improper running technique, when the body weight on the leg almost straight, staked forward.
When you shift your body weight on the foot, it should be just below the hull. If you rely on the foot until it is below the center of gravity, the reduced running speed, and increases the load on the knee joint.

During jogging legs are in constant motion, the foot does not hang before it touches the surface. If the foot as it stops in the air, and then firmly placed on the ground, accompanied by the sound of a step. Therefore clatter during running can be regarded as an indicator of incorrect technique.

Keep track of your running technique, avoid errors, and then training will become less tedious for you, and the risk of injury is significantly reduced.

Keep track of your running technique, avoid errors, and then training will become less tedious for you, and the risk of injury is significantly reduced.