b***i
发帖数: 10018 | 1 Top Ten Characteristics of Good Running Form By Rick Morris
Foot Strike Under Your Center of Gravity
Did you ever try to drive your car while pressing on both the gas and
the brakes at the same time? Probably not. If you did you would be
slowing yourself down and wasting a lot of energy. Running with your
foot strike in front of your body is the same thing. When you plant
your foot in front of your body you’re putting on the brakes with
each step you take. You’re slowing down and wasting valuable energy.
You’re making it harder to run. Your foot should strike the ground
directly under your center of gravity. That way you will avoid the
“braking” effect and will take full advantage of your forward
momentum.
Flat Footed Touchdown
You have four choices for your foot angle at touchdown. Heel first, toes
first, ball of your foot first or flat footed. Forget toes first,
that puts
way to much stress on your calf muscles and uses too much energy. Heel
first landings cause the dreaded braking effect as well as
increasing the impact stress on your ankles, knees and hips. Landing
on the ball of your foot isn’t a bad technique expect for two things.
You are still putting some unnecessary stress on your calf muscles and
your foot both absorbs and wastes energy as it flattens out. That
leaves your best choice – flat footed touchdown. Landing on a flat foot
helps avoid over striding, eliminates the braking effect and doesn’t
waste any energy.
High Cadence
One of the most noticeable differences between recreational runners
and world class competitive runners is cadence. Top level runners use
a cadence of around 90 to 100 full strides per minute, compared to a
rather sluggish 75 to 85 strides per minute for recreational runners. A
higher stride rate encourages a shorter more efficient stride. Low
stride rates are usually associated with over striding and spending too
much time on the ground. Try to maintain a stride rate of at least 90
strides per minute at all running velocities. You’ll run easier and
more efficiently.
Dorsiflexed Foot
What is the first stride key you think about during the drive phase of
your running stride? You probably think of either lifting, driving or
pulling your knee up and through. That is a good stride key but there
may be a better one. How about first raising your toes? When you
raise your toes you are dorsiflexing your foot at your ankle. If you
concentrate on dorsiflexing your foot you are putting your foot in the
proper position for a flat footed touchdown, pre stretching your calf to
maximize energy return and are also encouraging a “triple response”
in which your knee and hip flex into proper running stride position.
Low Ground Contact Time
A great deal of your running efficiency and running velocity does not
come from active muscle contraction, Instead, it comes from the
elastic recoil of your leg muscles. Your muscles will store and return
energy much like a rubber band when you stretch it and let it fly. In
order to maximize the energy return from your elastic muscles you need
to reduce ground contact time. The more time you spend on the
ground, the more energy the ground absorbs. To decrease your ground
contact time you should dorsiflex your foot and land with your foot
directly under your center of gravity. Strong powerful muscles will also
decrease your ground contact time. Include a properly designed
strength training program with both running specific strength
exercises and plyometrics.
High Heel Kick
It’s been a long time since I took my beginning physics class in
school, but I still remember the lessons about lever length. It takes
less energy to move a short lever than a long lever. That lesson can be
applied to running mechanics. If your heel kick is high your leg forms
a short lever that you can move faster using relatively little energy.
In contract, if your heel is kept low, your leg is straighter and
forms a longer lever. That type of lever moves more slowly and takes more
energy
to move. You don’t need to artificially pull your heel high. Just
stay very loose and relaxed. Let the natural motion and momentum of your
stride pull your heel high.
Backward Arm Drive
Contrary to popular belief, I think that the most efficient arm drive
for a distance runner is a very relaxed backward arm drive, not a
powerful forward arm drive. Driving your arms forward tends to encourage
a reaching out with your legs – over striding. In addition, a
powerful forward arm drive wastes a lot of energy. Instead drive your
arms backwards with relaxed compact motion. Drive them back to
the limit of your natural range of motion and let the elastic recoil
of your shoulder and pectoral muscles bounce them forward. This type of
arm drive puts allows both your upper and lower body to assume the
proper position for an efficient stride.
Bent Knees
A common mistake many runners make, especially when trying to increase
their speed is to reach out with a straight leg. A straight leg will
cause the braking effect as well as drastically increasing the amount of
impact stress on your knees and hips. Keep your knees soft and
slightly bent. That will encourage a smooth, fluid and easy stride
that will minimize stress and take full advantage of your forward
momentum. It will also help keep your foot touchdown under your center
of gravity, where it belongs.
Slight Forward Lean
Running totally upright can cause a number of form flaws such as over
striding and “sitting in the bucket” in which you run with a lot of
vertical motion, which wastes energy. A slight whole body forward lean
will take advantage of the forward momentum you have built up
and keep all of your energy moving forward, not up and down. Your
forward lean should involve your entire body, beginning at your
ankles. Don’t lean forward at the waist. An upper body lean only can
cause a stumbling, high impact stride with a lot of wasted vertical
motion.
Run Easy
You’ve seen world class distance runners at running events. Despite the
blistering paces they are running they seen like they are running
easy – almost effortless. They look that way because they are running
easy. They are completely relaxed and they are allowing the elastic
energy of their muscles do most of the work. They are using the full
potential of their forward momentum. How can you run easy? First of
all stay completely relaxed. Any tension will work to destroy the
ability of your muscles to automatically return energy. Next, take full
advantage of your forward momentum. Don’t allow over striding to
cause a braking effect. Maintain an efficient, compact stride with a
high cadence. Just allow your body to fly forward with as little effort as
possible. |
w********6
发帖数: 12977 | 2 still don't quite understand the Dorsiflexed Foot, isn't it contradicting to
Low Ground Contact Time |
b***i
发帖数: 10018 | 3 How do your decrease your ground contact time and increase your air
time? You need to increase your running power or your ability to produce
force quickly. The good news is that your muscles probably already have
that ability – you just need to let them do their job. There is a
principle of muscle physiology called the “stretch-reflex” principle.
Your muscles are a lot like springs or rubber bands. When you stretch
your muscles they store a lot of energy, just like when you stretch a
rubber band. When you abruptly release a stretched rubber band all of
that stored energy is released and the band flies across the room.
Your muscles are very similar. If you quickly release a pre stretched
muscle the stored energy is returned and you produce a lot of power.
What would happen if instead of abruptly releasing the rubber band you
slowly decreased the amount of stretch and then let it go? The band
wouldn’t fly as far. In the same way, if you allow the stored energy in
a pre stretched muscle to be lost you will lose power. When you
dorsi-flex your foot you are in effect “pre-stretching the muscles of
your calf. In a way you are cocking your muscles and getting them
ready to fire. When your dorsi-flexed foot touches down on the ball of
your foot or flat footed, directly under your center of gravity, it will
suddenly release all of that stored energy at push off. The elastic
ability of your muscles is doing a lot of your work for you. As a result
your ground contact time is less, your air time is longer and you are
running with less effort.
On the other hand, if your foot is plantar-flexed upon touchdown a lot
of energy is absorbed by the ground as your calf muscle lengthens. It is
forced into a eccentric contraction as it assumes a proper "toes up"
position and completes a push off. Your ground contact time is longer,
your air time is shorter and most of the potential elastic energy is
lost. Is ground contact time really that critical? You bet it is! A
decrease in ground contact time of just .05 seconds per stride can
improve your marathon time by 5 to 10 minutes!
Elastic energy potential, decreased ground contact time and increased
air time are not the only advantages provided by dorsi-flexing your
foot. Raising the front of your foot also encourages a triple response
in which your knee and hip also flex slightly bringing them into ideal
position for a proper running stride. In addition a dorsi-flexed foot
helps encourage a proper foot strike with your lead foot landing
directly under your center of gravity.
to
【在 w********6 的大作中提到】
: still don't quite understand the Dorsiflexed Foot, isn't it contradicting to
: Low Ground Contact Time
|
t******e
发帖数: 2009 | |
R*****s
发帖数: 41236 | 5 nice, 得自拍个video看看。。
【在 b***i 的大作中提到】
: Top Ten Characteristics of Good Running Form By Rick Morris
: Foot Strike Under Your Center of Gravity
: Did you ever try to drive your car while pressing on both the gas and
: the brakes at the same time? Probably not. If you did you would be
: slowing yourself down and wasting a lot of energy. Running with your
: foot strike in front of your body is the same thing. When you plant
: your foot in front of your body you’re putting on the brakes with
: each step you take. You’re slowing down and wasting valuable energy.
: You’re making it harder to run. Your foot should strike the ground
: directly under your center of gravity. That way you will avoid the
|
a******3
发帖数: 72 | 6 看来此人是鼓吹全脚掌落地的了，我怎么感觉版上一般推崇前脚掌落地（ball landing
）比较多？我
还一直想着多穿racing flat，可以鼓励前脚掌落地来着
【在 b***i 的大作中提到】
: Top Ten Characteristics of Good Running Form By Rick Morris
: Foot Strike Under Your Center of Gravity
: Did you ever try to drive your car while pressing on both the gas and
: the brakes at the same time? Probably not. If you did you would be
: slowing yourself down and wasting a lot of energy. Running with your
: foot strike in front of your body is the same thing. When you plant
: your foot in front of your body you’re putting on the brakes with
: each step you take. You’re slowing down and wasting valuable energy.
: You’re making it harder to run. Your foot should strike the ground
: directly under your center of gravity. That way you will avoid the
|
m*****d
发帖数: 1613 | |
b**********k
发帖数: 1262 | 8 一个很重要的因素没提到：呼吸， 跑步的时候呼吸节奏非常重要
不理解 flat foot landed 感觉会很别扭， 一直都是前脚掌着地的 |
f******k
发帖数: 5329 | 9 不理解Slight Forward Lean
前倾的姿势使得呼吸要花额外的能量，对于短跑可能不是问题，长跑比较吃亏吧？ |
y**********u
发帖数: 6366 | 10 Forward Lean感觉是用来加速的。。。
【在 f******k 的大作中提到】
: 不理解Slight Forward Lean
: 前倾的姿势使得呼吸要花额外的能量，对于短跑可能不是问题，长跑比较吃亏吧？
|
|
|
R*****s
发帖数: 41236 | 11 长跑不必太过前倾， 上身保持正直， 你看职业选手， 12mph的速度，
上身也是直的。。。
【在 f******k 的大作中提到】
: 不理解Slight Forward Lean
: 前倾的姿势使得呼吸要花额外的能量，对于短跑可能不是问题，长跑比较吃亏吧？
|
t******y
发帖数: 1352 | |
a**********y
发帖数: 930 | 13 If you run fast (about tempo or slightly faster speed), you have the best
form you can have for now. Of course you can further improve, but the most
difficult part is to have that form in your slower runs |
d*****n
发帖数: 1875 | 14 除了High Heel Kick ， 别的和我今天参加一个run clinic, coach D 说的是一样的。
我深有体会呀。
什么是high heel kick? 我不太明白。
我个人看法： 100米跑不进13秒以内的， 跑步的潜力是有限的。 |
L***0
发帖数: 1283 | 15 based on what, your imagination? I can bet you $100 that Paula Radcliffe
cannot run 100m in under 13s, and she would blow you away (as well as the
rest of us here on the this board) at any distances farther than a mile.
【在 d*****n 的大作中提到】
: 除了High Heel Kick ， 别的和我今天参加一个run clinic, coach D 说的是一样的。
: 我深有体会呀。
: 什么是high heel kick? 我不太明白。
: 我个人看法： 100米跑不进13秒以内的， 跑步的潜力是有限的。
|
r********r
发帖数: 2912 | 16 我就跑不进13秒，哈哈
【在 L***0 的大作中提到】
: based on what, your imagination? I can bet you $100 that Paula Radcliffe
: cannot run 100m in under 13s, and she would blow you away (as well as the
: rest of us here on the this board) at any distances farther than a mile.
|
R*****s
发帖数: 41236 | 17 really? 难以置信啊。。。。
【在 r********r 的大作中提到】
: 我就跑不进13秒，哈哈
|
d*****n
发帖数: 1875 | 18 我的理解是:
1. 一名男 runner， 如果100米跑不进13秒， 那么他的run 的efficency, 是有问题的。
2. 如果让我挑选任何距离的runner， 我会挑100米跑的快的， 因为可能会事半功倍。
想请问你 只跑1 mile 用多久？ 我还真不知道自己的 1 mile 的时间。
【在 L***0 的大作中提到】
: based on what, your imagination? I can bet you $100 that Paula Radcliffe
: cannot run 100m in under 13s, and she would blow you away (as well as the
: rest of us here on the this board) at any distances farther than a mile.
|
L***0
发帖数: 1283 | 19
的。
Simply false.
Be my guest.
Never run an all out mile. But I'll be happy to race you for a mile any
given day.
【在 d*****n 的大作中提到】
: 我的理解是:
: 1. 一名男 runner， 如果100米跑不进13秒， 那么他的run 的efficency, 是有问题的。
: 2. 如果让我挑选任何距离的runner， 我会挑100米跑的快的， 因为可能会事半功倍。
: 想请问你 只跑1 mile 用多久？ 我还真不知道自己的 1 mile 的时间。
|
d*****n
发帖数: 1875 | 20 我下周去 track跑跑， 然后告诉你我的时间。
run is fun. You guys are amazing. :-)
【在 L***0 的大作中提到】
:
: 的。
: Simply false.
: Be my guest.
: Never run an all out mile. But I'll be happy to race you for a mile any
: given day.
|
|
|
R*****s
发帖数: 41236 | 21 是这样的， 100米和马拉松其实基本没有什么相关性，
你看看100米跑的人的身材和马拉松运动员的身材就知道了。。。
百米需要的是power/爆发力， 而不是efficiency....
实际上短跑太厉害的人基本注定长跑不行。。。。。
的。
【在 d*****n 的大作中提到】
: 我的理解是:
: 1. 一名男 runner， 如果100米跑不进13秒， 那么他的run 的efficency, 是有问题的。
: 2. 如果让我挑选任何距离的runner， 我会挑100米跑的快的， 因为可能会事半功倍。
: 想请问你 只跑1 mile 用多久？ 我还真不知道自己的 1 mile 的时间。
|
L***0
发帖数: 1283 | 22 Someone has estimated Haile Gebrelassie's 100m time based on his kicks and
his 400m time. The conclusion is that his 100m time would be 12s plus minus
0.3s. Which means that he would not be able to win the 100m in a high school
state meet.
【在 R*****s 的大作中提到】
: 是这样的， 100米和马拉松其实基本没有什么相关性，
: 你看看100米跑的人的身材和马拉松运动员的身材就知道了。。。
: 百米需要的是power/爆发力， 而不是efficiency....
: 实际上短跑太厉害的人基本注定长跑不行。。。。。
:
: 的。
|
r********r
发帖数: 2912 | 23 肌肉类型的问题吧，就是没什么爆发力
【在 R*****s 的大作中提到】
: really? 难以置信啊。。。。
|
d*****n
发帖数: 1875 | 24 那不是比13秒快吗？ ：-）
minus
school
【在 L***0 的大作中提到】
: Someone has estimated Haile Gebrelassie's 100m time based on his kicks and
: his 400m time. The conclusion is that his 100m time would be 12s plus minus
: 0.3s. Which means that he would not be able to win the 100m in a high school
: state meet.
|
L***0
发帖数: 1283 | 25 Michael Jordan ran a 5:22 mile in college (and was considered in excellent
shape). Even I could beat him in the mile. In fact, though I have never
raced a mile, McMillan running calculator says based on my 5K time that I
would beat Michael Jordan with ease in the mile. I assume that he'd be a lot
faster than I am in the 100m.
【在 R*****s 的大作中提到】
: 是这样的， 100米和马拉松其实基本没有什么相关性，
: 你看看100米跑的人的身材和马拉松运动员的身材就知道了。。。
: 百米需要的是power/爆发力， 而不是efficiency....
: 实际上短跑太厉害的人基本注定长跑不行。。。。。
:
: 的。
|
R*****s
发帖数: 41236 | 26 mile已经算中长跑了， 100米和1600米基本上相关性也不是很大。。。
像你说的， 就算都是黑人， 体质也是很不同的， 有的爆发力见长，
有的耐力见长。。。。
估计版上很多人马拉松都能轻松 beat Bolt :)
lot
【在 L***0 的大作中提到】
: Michael Jordan ran a 5:22 mile in college (and was considered in excellent
: shape). Even I could beat him in the mile. In fact, though I have never
: raced a mile, McMillan running calculator says based on my 5K time that I
: would beat Michael Jordan with ease in the mile. I assume that he'd be a lot
: faster than I am in the 100m.
|
d*****n
发帖数: 1875 | 27 说了半天， 你100m 到底是比13秒少， 还是比13秒多呢？
lot
【在 L***0 的大作中提到】
: Michael Jordan ran a 5:22 mile in college (and was considered in excellent
: shape). Even I could beat him in the mile. In fact, though I have never
: raced a mile, McMillan running calculator says based on my 5K time that I
: would beat Michael Jordan with ease in the mile. I assume that he'd be a lot
: faster than I am in the 100m.
|
L***0
发帖数: 1283 | 28 don't know, don't care.
【在 d*****n 的大作中提到】
: 说了半天， 你100m 到底是比13秒少， 还是比13秒多呢？
:
: lot
|
L***0
发帖数: 1283 | 29 I noticed something interesting in my track workout last Tuesday. A master
runner looking like in his mid 40s was one of the fastest in the group. He
ran 800m intervals at under 5:20, while I was doing 5:30 pace and could not
quite keep up with him. Later when we ran 400m intervals, I could match up
with his speed, at about 5:00 pace. And when we ran 200m reps in the end, I
was actually faster than him.
【在 R*****s 的大作中提到】
: mile已经算中长跑了， 100米和1600米基本上相关性也不是很大。。。
: 像你说的， 就算都是黑人， 体质也是很不同的， 有的爆发力见长，
: 有的耐力见长。。。。
: 估计版上很多人马拉松都能轻松 beat Bolt :)
:
: lot
|
d*****n
发帖数: 1875 | 30 不知道如果倒过来， 先跑200m, 会是怎么样呢？
我也希望能找些人一起这样跑啊。比一个人跑有意思多了。
not
I
【在 L***0 的大作中提到】
: I noticed something interesting in my track workout last Tuesday. A master
: runner looking like in his mid 40s was one of the fastest in the group. He
: ran 800m intervals at under 5:20, while I was doing 5:30 pace and could not
: quite keep up with him. Later when we ran 400m intervals, I could match up
: with his speed, at about 5:00 pace. And when we ran 200m reps in the end, I
: was actually faster than him.
|
|
|
L***0
发帖数: 1283 | 31 the guy runs a 5K in 16:XX. His 800m intervals weren't that hard for him,
and he certainly wasn't tired towards the end. My take is that it is simply
because he is older than me and that he has more aerobic efficiency and less
leg speed.
【在 d*****n 的大作中提到】
: 不知道如果倒过来， 先跑200m, 会是怎么样呢？
: 我也希望能找些人一起这样跑啊。比一个人跑有意思多了。
:
: not
: I
|
t*******f
发帖数: 2634 | 32 Nice to learn...
【在 b***i 的大作中提到】
: Top Ten Characteristics of Good Running Form By Rick Morris
: Foot Strike Under Your Center of Gravity
: Did you ever try to drive your car while pressing on both the gas and
: the brakes at the same time? Probably not. If you did you would be
: slowing yourself down and wasting a lot of energy. Running with your
: foot strike in front of your body is the same thing. When you plant
: your foot in front of your body you’re putting on the brakes with
: each step you take. You’re slowing down and wasting valuable energy.
: You’re making it harder to run. Your foot should strike the ground
: directly under your center of gravity. That way you will avoid the
|
I*****n
发帖数: 823 | 33 好文共赏，每练一段时间再回来看，又有新的收获和领悟。
说说自己对Dorsiflexed Foot的理解：
１、足趾背曲（脚趾稍勾起）的时候，是踝关节最稳定的状态，此状态下最不容易受伤
。踝关节放松和悬垂的时候也是最容易扭伤韧带的时候，打过篮球抢篮板踩别人脚上吃
过苦头的大概都明白。
２、Dorsiflexed Foot下小腿肌肉（calf）处于轻微的紧张状态，这样在触地和后蹬的
时候，肌肉和韧带不需要从完全的放松急剧过渡到紧绷，从而增加受伤的机率。相当于
有一个收缩提前量在那里。这跟开车停stop sign多了伤引擎费油是一样的道理。
我个人感觉，跑的任何时候都不要太放松踝关节，尤其是触地刹那，稍勾起脚趾让calf
有一点tension，可以减轻踝和胫腓部的酸痛。但我只跑过半马距离，更远会不会容易
疲劳，对膝盖的压力是否会增大，就不知道了。大牛们说说。。。
to
【在 w********6 的大作中提到】
: still don't quite understand the Dorsiflexed Foot, isn't it contradicting to
: Low Ground Contact Time
|
o*******r
发帖数: 4921 | 34 3.好像阿奇力斯就是这么伤的。
calf
【在 I*****n 的大作中提到】
: 好文共赏，每练一段时间再回来看，又有新的收获和领悟。
: 说说自己对Dorsiflexed Foot的理解：
: １、足趾背曲（脚趾稍勾起）的时候，是踝关节最稳定的状态，此状态下最不容易受伤
: 。踝关节放松和悬垂的时候也是最容易扭伤韧带的时候，打过篮球抢篮板踩别人脚上吃
: 过苦头的大概都明白。
: ２、Dorsiflexed Foot下小腿肌肉（calf）处于轻微的紧张状态，这样在触地和后蹬的
: 时候，肌肉和韧带不需要从完全的放松急剧过渡到紧绷，从而增加受伤的机率。相当于
: 有一个收缩提前量在那里。这跟开车停stop sign多了伤引擎费油是一样的道理。
: 我个人感觉，跑的任何时候都不要太放松踝关节，尤其是触地刹那，稍勾起脚趾让calf
: 有一点tension，可以减轻踝和胫腓部的酸痛。但我只跑过半马距离，更远会不会容易
|
b***i
发帖数: 10018 | 35 Top Ten Characteristics of Good Running Form By Rick Morris
Foot Strike Under Your Center of Gravity
Did you ever try to drive your car while pressing on both the gas and
the brakes at the same time? Probably not. If you did you would be
slowing yourself down and wasting a lot of energy. Running with your
foot strike in front of your body is the same thing. When you plant
your foot in front of your body you’re putting on the brakes with
each step you take. You’re slowing down and wasting valuable energy.
You’re making it harder to run. Your foot should strike the ground
directly under your center of gravity. That way you will avoid the
“braking” effect and will take full advantage of your forward
momentum.
Flat Footed Touchdown
You have four choices for your foot angle at touchdown. Heel first, toes
first, ball of your foot first or flat footed. Forget toes first,
that puts
way to much stress on your calf muscles and uses too much energy. Heel
first landings cause the dreaded braking effect as well as
increasing the impact stress on your ankles, knees and hips. Landing
on the ball of your foot isn’t a bad technique expect for two things.
You are still putting some unnecessary stress on your calf muscles and
your foot both absorbs and wastes energy as it flattens out. That
leaves your best choice – flat footed touchdown. Landing on a flat foot
helps avoid over striding, eliminates the braking effect and doesn’t
waste any energy.
High Cadence
One of the most noticeable differences between recreational runners
and world class competitive runners is cadence. Top level runners use
a cadence of around 90 to 100 full strides per minute, compared to a
rather sluggish 75 to 85 strides per minute for recreational runners. A
higher stride rate encourages a shorter more efficient stride. Low
stride rates are usually associated with over striding and spending too
much time on the ground. Try to maintain a stride rate of at least 90
strides per minute at all running velocities. You’ll run easier and
more efficiently.
Dorsiflexed Foot
What is the first stride key you think about during the drive phase of
your running stride? You probably think of either lifting, driving or
pulling your knee up and through. That is a good stride key but there
may be a better one. How about first raising your toes? When you
raise your toes you are dorsiflexing your foot at your ankle. If you
concentrate on dorsiflexing your foot you are putting your foot in the
proper position for a flat footed touchdown, pre stretching your calf to
maximize energy return and are also encouraging a “triple response”
in which your knee and hip flex into proper running stride position.
Low Ground Contact Time
A great deal of your running efficiency and running velocity does not
come from active muscle contraction, Instead, it comes from the
elastic recoil of your leg muscles. Your muscles will store and return
energy much like a rubber band when you stretch it and let it fly. In
order to maximize the energy return from your elastic muscles you need
to reduce ground contact time. The more time you spend on the
ground, the more energy the ground absorbs. To decrease your ground
contact time you should dorsiflex your foot and land with your foot
directly under your center of gravity. Strong powerful muscles will also
decrease your ground contact time. Include a properly designed
strength training program with both running specific strength
exercises and plyometrics.
High Heel Kick
It’s been a long time since I took my beginning physics class in
school, but I still remember the lessons about lever length. It takes
less energy to move a short lever than a long lever. That lesson can be
applied to running mechanics. If your heel kick is high your leg forms
a short lever that you can move faster using relatively little energy.
In contract, if your heel is kept low, your leg is straighter and
forms a longer lever. That type of lever moves more slowly and takes more
energy
to move. You don’t need to artificially pull your heel high. Just
stay very loose and relaxed. Let the natural motion and momentum of your
stride pull your heel high.
Backward Arm Drive
Contrary to popular belief, I think that the most efficient arm drive
for a distance runner is a very relaxed backward arm drive, not a
powerful forward arm drive. Driving your arms forward tends to encourage
a reaching out with your legs – over striding. In addition, a
powerful forward arm drive wastes a lot of energy. Instead drive your
arms backwards with relaxed compact motion. Drive them back to
the limit of your natural range of motion and let the elastic recoil
of your shoulder and pectoral muscles bounce them forward. This type of
arm drive puts allows both your upper and lower body to assume the
proper position for an efficient stride.
Bent Knees
A common mistake many runners make, especially when trying to increase
their speed is to reach out with a straight leg. A straight leg will
cause the braking effect as well as drastically increasing the amount of
impact stress on your knees and hips. Keep your knees soft and
slightly bent. That will encourage a smooth, fluid and easy stride
that will minimize stress and take full advantage of your forward
momentum. It will also help keep your foot touchdown under your center
of gravity, where it belongs.
Slight Forward Lean
Running totally upright can cause a number of form flaws such as over
striding and “sitting in the bucket” in which you run with a lot of
vertical motion, which wastes energy. A slight whole body forward lean
will take advantage of the forward momentum you have built up
and keep all of your energy moving forward, not up and down. Your
forward lean should involve your entire body, beginning at your
ankles. Don’t lean forward at the waist. An upper body lean only can
cause a stumbling, high impact stride with a lot of wasted vertical
motion.
Run Easy
You’ve seen world class distance runners at running events. Despite the
blistering paces they are running they seen like they are running
easy – almost effortless. They look that way because they are running
easy. They are completely relaxed and they are allowing the elastic
energy of their muscles do most of the work. They are using the full
potential of their forward momentum. How can you run easy? First of
all stay completely relaxed. Any tension will work to destroy the
ability of your muscles to automatically return energy. Next, take full
advantage of your forward momentum. Don’t allow over striding to
cause a braking effect. Maintain an efficient, compact stride with a
high cadence. Just allow your body to fly forward with as little effort as
possible. |
w********6
发帖数: 12977 | 36 still don't quite understand the Dorsiflexed Foot, isn't it contradicting to
Low Ground Contact Time |
b***i
发帖数: 10018 | 37 How do your decrease your ground contact time and increase your air
time? You need to increase your running power or your ability to produce
force quickly. The good news is that your muscles probably already have
that ability – you just need to let them do their job. There is a
principle of muscle physiology called the “stretch-reflex” principle.
Your muscles are a lot like springs or rubber bands. When you stretch
your muscles they store a lot of energy, just like when you stretch a
rubber band. When you abruptly release a stretched rubber band all of
that stored energy is released and the band flies across the room.
Your muscles are very similar. If you quickly release a pre stretched
muscle the stored energy is returned and you produce a lot of power.
What would happen if instead of abruptly releasing the rubber band you
slowly decreased the amount of stretch and then let it go? The band
wouldn’t fly as far. In the same way, if you allow the stored energy in
a pre stretched muscle to be lost you will lose power. When you
dorsi-flex your foot you are in effect “pre-stretching the muscles of
your calf. In a way you are cocking your muscles and getting them
ready to fire. When your dorsi-flexed foot touches down on the ball of
your foot or flat footed, directly under your center of gravity, it will
suddenly release all of that stored energy at push off. The elastic
ability of your muscles is doing a lot of your work for you. As a result
your ground contact time is less, your air time is longer and you are
running with less effort.
On the other hand, if your foot is plantar-flexed upon touchdown a lot
of energy is absorbed by the ground as your calf muscle lengthens. It is
forced into a eccentric contraction as it assumes a proper "toes up"
position and completes a push off. Your ground contact time is longer,
your air time is shorter and most of the potential elastic energy is
lost. Is ground contact time really that critical? You bet it is! A
decrease in ground contact time of just .05 seconds per stride can
improve your marathon time by 5 to 10 minutes!
Elastic energy potential, decreased ground contact time and increased
air time are not the only advantages provided by dorsi-flexing your
foot. Raising the front of your foot also encourages a triple response
in which your knee and hip also flex slightly bringing them into ideal
position for a proper running stride. In addition a dorsi-flexed foot
helps encourage a proper foot strike with your lead foot landing
directly under your center of gravity.
to
【在 w********6 的大作中提到】
: still don't quite understand the Dorsiflexed Foot, isn't it contradicting to
: Low Ground Contact Time
|
t******e
发帖数: 2009 | |
R*****s
发帖数: 41236 | 39 nice, 得自拍个video看看。。
【在 b***i 的大作中提到】
: Top Ten Characteristics of Good Running Form By Rick Morris
: Foot Strike Under Your Center of Gravity
: Did you ever try to drive your car while pressing on both the gas and
: the brakes at the same time? Probably not. If you did you would be
: slowing yourself down and wasting a lot of energy. Running with your
: foot strike in front of your body is the same thing. When you plant
: your foot in front of your body you’re putting on the brakes with
: each step you take. You’re slowing down and wasting valuable energy.
: You’re making it harder to run. Your foot should strike the ground
: directly under your center of gravity. That way you will avoid the
|
a******3
发帖数: 72 | 40 看来此人是鼓吹全脚掌落地的了，我怎么感觉版上一般推崇前脚掌落地（ball landing
）比较多？我
还一直想着多穿racing flat，可以鼓励前脚掌落地来着
【在 b***i 的大作中提到】
: Top Ten Characteristics of Good Running Form By Rick Morris
: Foot Strike Under Your Center of Gravity
: Did you ever try to drive your car while pressing on both the gas and
: the brakes at the same time? Probably not. If you did you would be
: slowing yourself down and wasting a lot of energy. Running with your
: foot strike in front of your body is the same thing. When you plant
: your foot in front of your body you’re putting on the brakes with
: each step you take. You’re slowing down and wasting valuable energy.
: You’re making it harder to run. Your foot should strike the ground
: directly under your center of gravity. That way you will avoid the
|
|
|
m*****d
发帖数: 1613 | |
b**********k
发帖数: 1262 | 42 一个很重要的因素没提到：呼吸， 跑步的时候呼吸节奏非常重要
不理解 flat foot landed 感觉会很别扭， 一直都是前脚掌着地的 |
f******k
发帖数: 5329 | 43 不理解Slight Forward Lean
前倾的姿势使得呼吸要花额外的能量，对于短跑可能不是问题，长跑比较吃亏吧？ |
y**********u
发帖数: 6366 | 44 Forward Lean感觉是用来加速的。。。
【在 f******k 的大作中提到】
: 不理解Slight Forward Lean
: 前倾的姿势使得呼吸要花额外的能量，对于短跑可能不是问题，长跑比较吃亏吧？
|
R*****s
发帖数: 41236 | 45 长跑不必太过前倾， 上身保持正直， 你看职业选手， 12mph的速度，
上身也是直的。。。
【在 f******k 的大作中提到】
: 不理解Slight Forward Lean
: 前倾的姿势使得呼吸要花额外的能量，对于短跑可能不是问题，长跑比较吃亏吧？
|
t******y
发帖数: 1352 | |
a**********y
发帖数: 930 | 47 If you run fast (about tempo or slightly faster speed), you have the best
form you can have for now. Of course you can further improve, but the most
difficult part is to have that form in your slower runs |
d*****n
发帖数: 1875 | 48 除了High Heel Kick ， 别的和我今天参加一个run clinic, coach D 说的是一样的。
我深有体会呀。
什么是high heel kick? 我不太明白。
我个人看法： 100米跑不进13秒以内的， 跑步的潜力是有限的。 |
L***0
发帖数: 1283 | 49 based on what, your imagination? I can bet you $100 that Paula Radcliffe
cannot run 100m in under 13s, and she would blow you away (as well as the
rest of us here on the this board) at any distances farther than a mile.
【在 d*****n 的大作中提到】
: 除了High Heel Kick ， 别的和我今天参加一个run clinic, coach D 说的是一样的。
: 我深有体会呀。
: 什么是high heel kick? 我不太明白。
: 我个人看法： 100米跑不进13秒以内的， 跑步的潜力是有限的。
|
r********r
发帖数: 2912 | 50 我就跑不进13秒，哈哈
【在 L***0 的大作中提到】
: based on what, your imagination? I can bet you $100 that Paula Radcliffe
: cannot run 100m in under 13s, and she would blow you away (as well as the
: rest of us here on the this board) at any distances farther than a mile.
|
|
|
R*****s
发帖数: 41236 | 51 really? 难以置信啊。。。。
【在 r********r 的大作中提到】
: 我就跑不进13秒，哈哈
|
d*****n
发帖数: 1875 | 52 我的理解是:
1. 一名男 runner， 如果100米跑不进13秒， 那么他的run 的efficency, 是有问题的。
2. 如果让我挑选任何距离的runner， 我会挑100米跑的快的， 因为可能会事半功倍。
想请问你 只跑1 mile 用多久？ 我还真不知道自己的 1 mile 的时间。
【在 L***0 的大作中提到】
: based on what, your imagination? I can bet you $100 that Paula Radcliffe
: cannot run 100m in under 13s, and she would blow you away (as well as the
: rest of us here on the this board) at any distances farther than a mile.
|
L***0
发帖数: 1283 | 53
的。
Simply false.
Be my guest.
Never run an all out mile. But I'll be happy to race you for a mile any
given day.
【在 d*****n 的大作中提到】
: 我的理解是:
: 1. 一名男 runner， 如果100米跑不进13秒， 那么他的run 的efficency, 是有问题的。
: 2. 如果让我挑选任何距离的runner， 我会挑100米跑的快的， 因为可能会事半功倍。
: 想请问你 只跑1 mile 用多久？ 我还真不知道自己的 1 mile 的时间。
|
d*****n
发帖数: 1875 | 54 我下周去 track跑跑， 然后告诉你我的时间。
run is fun. You guys are amazing. :-)
【在 L***0 的大作中提到】
:
: 的。
: Simply false.
: Be my guest.
: Never run an all out mile. But I'll be happy to race you for a mile any
: given day.
|
R*****s
发帖数: 41236 | 55 是这样的， 100米和马拉松其实基本没有什么相关性，
你看看100米跑的人的身材和马拉松运动员的身材就知道了。。。
百米需要的是power/爆发力， 而不是efficiency....
实际上短跑太厉害的人基本注定长跑不行。。。。。
的。
【在 d*****n 的大作中提到】
: 我的理解是:
: 1. 一名男 runner， 如果100米跑不进13秒， 那么他的run 的efficency, 是有问题的。
: 2. 如果让我挑选任何距离的runner， 我会挑100米跑的快的， 因为可能会事半功倍。
: 想请问你 只跑1 mile 用多久？ 我还真不知道自己的 1 mile 的时间。
|
L***0
发帖数: 1283 | 56 Someone has estimated Haile Gebrelassie's 100m time based on his kicks and
his 400m time. The conclusion is that his 100m time would be 12s plus minus
0.3s. Which means that he would not be able to win the 100m in a high school
state meet.
【在 R*****s 的大作中提到】
: 是这样的， 100米和马拉松其实基本没有什么相关性，
: 你看看100米跑的人的身材和马拉松运动员的身材就知道了。。。
: 百米需要的是power/爆发力， 而不是efficiency....
: 实际上短跑太厉害的人基本注定长跑不行。。。。。
:
: 的。
|
r********r
发帖数: 2912 | 57 肌肉类型的问题吧，就是没什么爆发力
【在 R*****s 的大作中提到】
: really? 难以置信啊。。。。
|
d*****n
发帖数: 1875 | 58 那不是比13秒快吗？ ：-）
minus
school
【在 L***0 的大作中提到】
: Someone has estimated Haile Gebrelassie's 100m time based on his kicks and
: his 400m time. The conclusion is that his 100m time would be 12s plus minus
: 0.3s. Which means that he would not be able to win the 100m in a high school
: state meet.
|
L***0
发帖数: 1283 | 59 Michael Jordan ran a 5:22 mile in college (and was considered in excellent
shape). Even I could beat him in the mile. In fact, though I have never
raced a mile, McMillan running calculator says based on my 5K time that I
would beat Michael Jordan with ease in the mile. I assume that he'd be a lot
faster than I am in the 100m.
【在 R*****s 的大作中提到】
: 是这样的， 100米和马拉松其实基本没有什么相关性，
: 你看看100米跑的人的身材和马拉松运动员的身材就知道了。。。
: 百米需要的是power/爆发力， 而不是efficiency....
: 实际上短跑太厉害的人基本注定长跑不行。。。。。
:
: 的。
|
R*****s
发帖数: 41236 | 60 mile已经算中长跑了， 100米和1600米基本上相关性也不是很大。。。
像你说的， 就算都是黑人， 体质也是很不同的， 有的爆发力见长，
有的耐力见长。。。。
估计版上很多人马拉松都能轻松 beat Bolt :)
lot
【在 L***0 的大作中提到】
: Michael Jordan ran a 5:22 mile in college (and was considered in excellent
: shape). Even I could beat him in the mile. In fact, though I have never
: raced a mile, McMillan running calculator says based on my 5K time that I
: would beat Michael Jordan with ease in the mile. I assume that he'd be a lot
: faster than I am in the 100m.
|
|
|
d*****n
发帖数: 1875 | 61 说了半天， 你100m 到底是比13秒少， 还是比13秒多呢？
lot
【在 L***0 的大作中提到】
: Michael Jordan ran a 5:22 mile in college (and was considered in excellent
: shape). Even I could beat him in the mile. In fact, though I have never
: raced a mile, McMillan running calculator says based on my 5K time that I
: would beat Michael Jordan with ease in the mile. I assume that he'd be a lot
: faster than I am in the 100m.
|
L***0
发帖数: 1283 | 62 don't know, don't care.
【在 d*****n 的大作中提到】
: 说了半天， 你100m 到底是比13秒少， 还是比13秒多呢？
:
: lot
|
L***0
发帖数: 1283 | 63 I noticed something interesting in my track workout last Tuesday. A master
runner looking like in his mid 40s was one of the fastest in the group. He
ran 800m intervals at under 5:20, while I was doing 5:30 pace and could not
quite keep up with him. Later when we ran 400m intervals, I could match up
with his speed, at about 5:00 pace. And when we ran 200m reps in the end, I
was actually faster than him.
【在 R*****s 的大作中提到】
: mile已经算中长跑了， 100米和1600米基本上相关性也不是很大。。。
: 像你说的， 就算都是黑人， 体质也是很不同的， 有的爆发力见长，
: 有的耐力见长。。。。
: 估计版上很多人马拉松都能轻松 beat Bolt :)
:
: lot
|
d*****n
发帖数: 1875 | 64 不知道如果倒过来， 先跑200m, 会是怎么样呢？
我也希望能找些人一起这样跑啊。比一个人跑有意思多了。
not
I
【在 L***0 的大作中提到】
: I noticed something interesting in my track workout last Tuesday. A master
: runner looking like in his mid 40s was one of the fastest in the group. He
: ran 800m intervals at under 5:20, while I was doing 5:30 pace and could not
: quite keep up with him. Later when we ran 400m intervals, I could match up
: with his speed, at about 5:00 pace. And when we ran 200m reps in the end, I
: was actually faster than him.
|
L***0
发帖数: 1283 | 65 the guy runs a 5K in 16:XX. His 800m intervals weren't that hard for him,
and he certainly wasn't tired towards the end. My take is that it is simply
because he is older than me and that he has more aerobic efficiency and less
leg speed.
【在 d*****n 的大作中提到】
: 不知道如果倒过来， 先跑200m, 会是怎么样呢？
: 我也希望能找些人一起这样跑啊。比一个人跑有意思多了。
:
: not
: I
|
t*******f
发帖数: 2634 | 66 Nice to learn...
【在 b***i 的大作中提到】
: Top Ten Characteristics of Good Running Form By Rick Morris
: Foot Strike Under Your Center of Gravity
: Did you ever try to drive your car while pressing on both the gas and
: the brakes at the same time? Probably not. If you did you would be
: slowing yourself down and wasting a lot of energy. Running with your
: foot strike in front of your body is the same thing. When you plant
: your foot in front of your body you’re putting on the brakes with
: each step you take. You’re slowing down and wasting valuable energy.
: You’re making it harder to run. Your foot should strike the ground
: directly under your center of gravity. That way you will avoid the
|
I*****n
发帖数: 823 | 67 好文共赏，每练一段时间再回来看，又有新的收获和领悟。
说说自己对Dorsiflexed Foot的理解：
１、足趾背曲（脚趾稍勾起）的时候，是踝关节最稳定的状态，此状态下最不容易受伤
。踝关节放松和悬垂的时候也是最容易扭伤韧带的时候，打过篮球抢篮板踩别人脚上吃
过苦头的大概都明白。
２、Dorsiflexed Foot下小腿肌肉（calf）处于轻微的紧张状态，这样在触地和后蹬的
时候，肌肉和韧带不需要从完全的放松急剧过渡到紧绷，从而增加受伤的机率。相当于
有一个收缩提前量在那里。这跟开车停stop sign多了伤引擎费油是一样的道理。
我个人感觉，跑的任何时候都不要太放松踝关节，尤其是触地刹那，稍勾起脚趾让calf
有一点tension，可以减轻踝和胫腓部的酸痛。但我只跑过半马距离，更远会不会容易
疲劳，对膝盖的压力是否会增大，就不知道了。大牛们说说。。。
to
【在 w********6 的大作中提到】
: still don't quite understand the Dorsiflexed Foot, isn't it contradicting to
: Low Ground Contact Time
|
o*******r
发帖数: 4921 | 68 3.好像阿奇力斯就是这么伤的。
calf
【在 I*****n 的大作中提到】
: 好文共赏，每练一段时间再回来看，又有新的收获和领悟。
: 说说自己对Dorsiflexed Foot的理解：
: １、足趾背曲（脚趾稍勾起）的时候，是踝关节最稳定的状态，此状态下最不容易受伤
: 。踝关节放松和悬垂的时候也是最容易扭伤韧带的时候，打过篮球抢篮板踩别人脚上吃
: 过苦头的大概都明白。
: ２、Dorsiflexed Foot下小腿肌肉（calf）处于轻微的紧张状态，这样在触地和后蹬的
: 时候，肌肉和韧带不需要从完全的放松急剧过渡到紧绷，从而增加受伤的机率。相当于
: 有一个收缩提前量在那里。这跟开车停stop sign多了伤引擎费油是一样的道理。
: 我个人感觉，跑的任何时候都不要太放松踝关节，尤其是触地刹那，稍勾起脚趾让calf
: 有一点tension，可以减轻踝和胫腓部的酸痛。但我只跑过半马距离，更远会不会容易
|
