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发帖数: 22800 | 1 http://running.about.com/od/howtorun/tp/runningform.htm
这里偶想特别强调一个“Land Midfoot”，不要脚跟先着地。那样会伤害你的膝关节。
Improving your running form can help you run faster, more efficiently, and
with less stress on your body and reduced risk of injury. Follow these tips
to work on perfecting your running form.
Look Ahead
Your eyes should be focused on the ground about 10 to 20 feet ahead of you.
Don't stare at your feet. Not only is this proper running form, but it's
also a safer way to run because you can see what's coming.
Land Midfoot
Don't be a toe runner or a heel-striker. If you land on your toes, your
calves will get tight or fatigue quickly and you may develop shin pain.
Landing on your heels means you have overstrided and you're braking, which
wastes energy and may cause injury. Try to land on the middle of your foot,
and then roll through to the front of your toes.
More: Which Part of my Foot Should I Land On?
Keep Your Feet Pointed Straight Ahead
Make sure your toes are pointed in the direction you want to go. Running
with your feet pointed in or out could lead to running injuries.
Keep Hands at Your Waist
Try to keep your hands at waist level, right about where they might lightly
brush your hip. Your arms should be at a 90 degree angle. Some beginners
have a tendency to hold their hands way up by their chest, especially as
they get tired. Ironically, you may actually get more tired by holding your
arms that way and you'll start to feel tightness and tension in your
shoulders and neck.
Relax Your Hands
As you run, keep your arms and hands as relaxed as possible. You can gently
cup your hands, as if you are holding an egg and you don't want to break it.
Don't clench your fists because it can lead to tightness in the arms,
shoulders, and neck.
Check Your Posture
Keep your posture straight and erect. Your head should be up, your back
straight, and shoulders level. Keep your shoulders under your ears and
maintain a neutral pelvis. Make sure you're not leaning forward or back at
your waist, which some runners do as they get fatigued. Check your posture
once in a while. When you're tired at the end of your run, it's common to
slump over a little, which can lead to neck, shoulder, and lower-back pain.
When you feel yourself slouching, poke your chest out.
Relax Your Shoulders, Too
Your shoulders should be relaxed and square or facing forward, not hunched
over. Rounding the shoulders too far forward tends to tighten the chest and
restrict breathing.
Rotate Arms from the Shoulder
Your arms should swing back and forth from your shoulder joint, not your
elbow joint.
Don't Bounce
Try to keep your stride low to the ground and focus on quick stride turnover
. Too much up-and-down movement is wasted energy and can be hard on your
lower body. Take short, light steps, as if you're stepping on hot coals. The
higher you lift yourself off the ground, the greater the shock you have to
absorb when landing and the faster your legs will fatigue.
Keep Arms at Your Side
Avoid side-to-side arm swinging. If your arms cross over your chest, you're
more likely to slouch, which means you're not breathing efficiently. Imagine
a vertical line splitting your body in half -- your hands should not cross
it.
Video - Proper Running Form: Watch this video to see what your running form
should look like. |
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