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Mindmap-Galerie Sports - Injury-free running method 2
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Sports - Injury-free running method 2
Scientific exercise, no injury, less effort, faster. It includes the top ten benefits of running, analysis of running techniques, three elements of injury-free running, etc.
Bearbeitet um 2023-12-15 10:15:39
Sports - Injury-free running method 2
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Injury-free running method 2
Top 10 benefits of running
Body
Strong heart and lungs
Strengthen bones, muscles, joints
Good endurance
low body fat
Get sick less often,
mood
become happy
Spirit
Strong brain
strong will
change rationality
Analysis of running techniques
Cadence and stride length
Run slowly, with a cadence of no less than 170 steps/minute; When running fast, cadence and stride length increase at the same time, especially stride length.
Average cadence of runners of different levels at each pace (steps/minute)
Average stride length of runners of different levels at each pace (meters)
Slower cadence does not increase risk of injury
Proportion of runners reaching 180 steps/min at different paces
When the speed is slow, 70% of runners cannot reach a cadence of 180 steps/min. As the speed increases, more and more runners reach a cadence of 180 steps/min, but there are still a considerable number of runners who do not. The frequency is less than 180 steps/minute.
Comparison of knee bend angles at the moment of landing for mass runners with different cadences
When the speed is faster, the runner with a slow cadence will bend his knees at a slightly larger angle when he lands on the ground than the runner with a faster cadence.
Comparison of landing knee flexion range among mass runners with different cadences
The knee flexion cushioning amplitude of slow-paced runners is significantly greater than that of fast-paced runners.
Comparison of landing distance among mass runners with different cadences
When the speed is fast, if the stride frequency is slow and the stride is obvious, it will easily lead to an excessive landing distance and enhance the braking effect.
Comparison of first peak force among mass runners with different cadences
The slower the stride frequency, the smaller the landing impact.
Comparison of first peak force loading rate among mass runners with different cadence frequencies
Runners with a faster cadence have a higher first peak force loading rate, that is, a larger slope, because runners with a faster cadence have a higher first peak force, and the shortened landing time leads to a shortened buffer time. Therefore, the first peak force loading rate is higher
Slow cadence reduces running efficiency
Runners with a slow cadence have significantly higher heights in the air than those with a fast cadence.
Slow-paced runners take longer to hit the ground than fast-paced runners
Comparison of fast and slow cadence
Landing lightly is the key to preventing running injuries
If you rely on joints to buffer impact forces, the joints will be injured sooner or later. Muscles, as elastic bodies, can fully absorb energy, so training muscle ability is crucial.
Through muscle training, on the one hand, muscle strength and fatigue resistance are enhanced, and the ability to withstand external loads is improved; on the other hand, running-specific buffering capacity training is strengthened to reduce the impact load on the human body.
landing time
Elite athletes have shorter landing times
Evaluation criteria for landing time at different speeds (milliseconds
More effort is used in horizontal displacement, reducing energy consumption in the air and shortening the landing buffer time.
Cushioning - The shorter the push-and-extension time, the better the connection, and the more elasticity of fascia, tendons, muscles and other tissues can be used to save effort.
Fast cadence, low flight, strengthen rapid muscle contraction training
Increase your cadence and reduce your airborne speed
Pay attention to the development of rapid muscle contraction and compound ability
Landing technique
Knee bending angle determines landing cushioning ability
Knee bending angle at the moment of landing
Knee bending range during landing phase
Determine landing cushioning capacity
Maximum knee bending angle during landing phase
Evaluate landing technique
Strengthen running landing techniques
Increase your cadence and bend your knees when landing
Train muscle buffering capacity
Landing force
The first peak force and the loading rate of the first peak force determine the pain
For every 30 seconds the pace is shortened, the average stress increases by 5% to 6% times the body weight.
"Hip delivery" technique
The essence is the increase in leg lift caused by moderate pelvic rotation.
"Lifting the hips" does not mean just lifting the thighs
The "hip sending" technique requires speed as the premise
Reasons for poor "hip delivery" technique
Insufficient pelvic rotation
The upper limb trunk drives the pelvis to rotate insufficiently
Lumbar-pelvic-hip joint itself has poor flexibility
The thigh is not raised high enough
Insufficient strength of the iliopsoas muscle that plays the role of hip flexion
The calf is not lifted or folded enough
4 Key Essentials to Developing Good “Hip Delivery” Techniques
1. Strengthen swing arm
2. Improve lumbar-pelvic-hip joint flexibility
3. Strengthen leg lifting ability training
4. Promote calf lifting and folding
Three elements of injury-free running
pyramid model
ideal
not ideal
Basic abilities
Stable - strong muscles
Stability-Control
definition
benefit
constitute
passive subsystem
Ligaments, joint capsules, and fascia that do not have contractility
active subsystem
local muscles and global muscles
neural control subsystem
neuromuscular control
Evaluate
overhead squat
Lunges
One leg squat
Hip flexion
Superman style
train
upper limbs
primary
Shoulder blade Y-shaped tightening training
Shoulder blade T-shaped tightening training
Shoulder blade W-shaped tightening training
Scapula supra-rotation tightening training
intermediate
Kneeling push-ups
advanced
Standard push-ups
core
primary
Static kneeling position with hand support
Static kneeling elbow support
Static side plank knee support
Static kneeling leg stretch
Crunch
reverse crunch
static glute bridge
intermediate
Alternate shoulder touching
Static plank hand support
Plank
Static plank with one hand
Static flat single leg support
Static side plank support
Static lateral support knee brace and leg abduction
advanced
Russian twist
Turn and pedal
Static Superman
Static flat plate diagonal brace
Static one-legged knee lift
Static side support leg support leg abduction
Static single-leg glute bridge
Lower limbs
primary
Shell type
Side lying leg abduction
Lying on the side with straight legs and drawing a circle
grab a towel
Side raise single leg static balance
Single leg static balance with chest held
intermediate
Side bridge shell type
Side bridge leg abduction
half squat
deadlift
Single leg calf raise
Side raise, single leg static balance with eyes closed
Hold your chest and close your eyes, single leg static balance
advanced
single leg abduction
Single-leg shallow squat with back swing
side lunge
Squat
single leg deadlift
Single leg full squat
train
Squat
Hip flexion
Lunges
one leg squat
Anti-rotation
Coordination - joint flexibility
Flexible-Coordinated
definition
benefit
Evaluate
ankle
back of thigh
front of thigh
outer thigh
Hip
buttocks
posterior body chain
Thoracic spine flexibility
Comprehensive lower limb flexibility test
train
hip joint
Hip Tennis Roll
hip stretch
dynamic hip stretch
Kneeling position with hip thrust
flip frog
squat hip rotation
seated hip rotation
Kneel up from sitting position
seated hip rotation
Glute Foam Rolling
Butt Tennis Roll
Lying glute stretch
Lying glute stretch
Seated hip stretch
Standing gluteal dynamic stretching
Dynamic stretching of gluteal muscles while standing with legs crossed
Lying hamstring stretch
Seated hamstring stretch
Standing hamstring stretch
Standing glute stretch
Caterpillar crawling
downward dog
Swallow type balance
Squat with hands on toes (ankles)
hip wrap
front kick
greatest stretch
knee joint
Foam rolling on front thighs
Foam roller on front thigh to enhance rolling and kneading
Foam rolling on outer thighs
Foam roller on outer thighs to enhance rolling and kneading
Inner thigh foam rolling
Lying front thigh stretch
Seated Thigh Adductor Muscle Stretch
Standing Thigh Adductor Muscle Stretch
Kneeling front thigh stretch
Front thigh stretch
ankle joint
Foam rolling on the back of the calf
Foam roller on the back of the calf to enhance rolling and kneading
Foam rolling on the outside of the calf
Foam rolling on the front of the calf
Tennis foot rolling
Tennis roll on the back of the calf
Hook your toes and do a tennis ball roll on the back of your calf
Tennis ball rolling on the outside of the calf
Tennis ball rolling on the front of the calf
Tennis ball rolling on inner calf
calf lunge stretch
Standing calf stretch
Calf deep soleus stretch
outer calf stretch
dorsiflexion of toes
Standing calf flexibility training
thoracic
Thoracic Foam Rolling
Upward dog
Full body twist
Cat/Camel
Supine single leg pendulum
Side lying thoracic rotation
Kneeling thoracic spine rotation
seated spin
seated twist
Squat twist
lunge spin
train
Seated ankle dorsiflexion-Achilles tendon
Supine straight leg raise - hamstrings
Lying prone with knees bent - front thighs
Prone Active Hip Extension-Hip
Seated Hip Adduction - Buttocks
Standing Forward Bend-Posterior Chain
running technique
Lightness - light on the ground
Pace running form
constant
When landing, the landing point is close to the center of gravity, and the knees are bent
After landing, press down the knee joint moderately to increase cushioning
The forward tilt angle of the trunk will not change
Change
The landing method changes to the forefoot
The calf is lifted and folded to a greater degree
The pedaling range of the thigh becomes larger
The forward swing of the thigh becomes wider
core points
Light on the ground
Fast cadence, short stride, full foot, positive line of force, kneel down when landing
Error, subjected to abnormal force
Big impact on landing
slow cadence
Knees too straight when landing
Hip, knee and ankle malalignment
Excessive hip adduction
intra-articular buckle
Excessive eversion of foot
Unbalanced feet touching the ground
No injury - decide to bear the force
Trunk stability
Stand up straight, lean forward slightly, and draw your core in
The core is unstable
Pelvis moves up and down
Lean back
chest arched back
Pedaling and swing coordination
Uncoordinated pedaling
Effort saving - determines power transmission
running form training
Basic running form
primary
One-leg support with bent knees
Small steps in place
Jump in place
Jumping jacks in squat position
Jump forward and backward alternately while squatting
Jump forward and backward
Jump left and right
cross jump
Small steps on the ground
Raise your legs high
straight leg running
Kick back and run
intermediate
One-leg lift in place
In-situ lunge lift
Shoulder Circle Back Kick Running
Lateral shoulder loop and running kick
Reverse jump
Side hop
Side high leg cross running
step jump
advanced
run with legs high
step kick
Pull up run
Kick back
wheel running
Front leg raise
Special strength
Special core
primary
Glute bridge knee lift
Leg extension dead bug pose
lean forward
intermediate
Glute Bridge Alternate Knee Lift
dead bug style
Lean forward with single leg support
Superman style
advanced
Bridge knee lift and leg swing
Side support upper leg swing
Leg swing with side support
Hiking
Pedaling and swing coordination
primary
Stand still
Step up and raise your legs
Lunges
intermediate
lunge knee raise
Lunge Knee Raise Arm Swing
Single-leg deadlift followed by knee raise
advanced
walking lunges
lunge knee jump
Jump lunge
Floor cushioning
primary
Squat quickly
One-leg shallow squat
straight leg jump
intermediate
Buffer when jumping from high places
Continuous squat jumps
Step forward on the spot and use one leg to cushion
Alternate forward steps with single leg cushioning
advanced
Single leg cushioning when jumping from high places
Continuous one-leg jumps
Swivel jump single leg cushioning
endurance training
Endurance - the science of training
Five major components
running training
Warm up before running
Simulated running in situ
Dynamic muscle stretching
muscle activation
marathon running training
Preparation Phase
General preparation stage
Mainly run easily
80/10/10 rule
benefit
Effectively enhance cardiopulmonary function
Effectively burn fat and improve fat utilization
Pleasant spirit and improve the body's ability to bear loads
Develop basic endurance and reserve physical fitness, thereby laying a solid foundation for marathon competition and subsequent training.
how
heart rate
65%~78% of maximum heart rate
Predict marathon results
duration
Perform for 30~150 minutes
LSD post sprint run
benefit
Allowing the nerves to receive different stimuli frequently can ensure that the brain has sufficient flexibility and plasticity, and help eliminate the side effects of slowing down muscle contraction caused by long-term jogging.
how
heart rate
100% maximum heart rate
duration
It ranges from ten seconds to 2 minutes, and the longest is controlled within 2 minutes. The ratio of training time to rest time is 1:2 or 1:3 The total training time should be controlled within 15 to 20 minutes, lasting 4 to 8 groups.
Special preparation stage
interval running
The essence of interval running: training at VO2max intensity
benefit
Improves the body's ability to absorb oxygen from the air while increasing the body's lactate threshold
how
heart rate
91%~100% of maximum heart rate
Pace
Avoid running too fast, which will lead to obvious loss of speed in the next few sets of intermittent running, and the training effect will be greatly reduced.
duration
Perform each group for 3 to 5 minutes, then rest. The ratio of interval running time to rest time is 1:1
Avoid the “Interval Cult”
lactate threshold
lactic acid
blood lactate accumulation point
benefit
Strengthen the body's ability to clear lactic acid, reduce lactic acid accumulation, and improve aerobic endurance.
how
heart rate
88%~90% of maximum heart rate
duration
Perform 20 minutes of training, or just 5 minutes per set, and perform 4 sets with 1 minute of rest between sets.
Pace
Using Heart Rate to Determine Aerobic and Anaerobic Threshold Training
game stage
Preparation before the game
Lactate Threshold (Lactate Threshold) Training
30 kilometers training
pressure test
valuable training
Conducted one month before the competition
Simulated race pace
In-game stage
Marathon first 5k
It is ideal to run the entire distance at a constant speed. First fast and then slow is acceptable.
If your heart rate is relatively low during the first 5 kilometers, it means you are in good condition.
Pay attention to the phenomenon of "heart rate drift"
There is no need to deliberately set the pace for the first 5 kilometers, just observe your heart rate at the target pace.
Marathon physical distribution
Run away
Blood lactate concentration is easy to rise but difficult to fall
A marathon is not an easy aerobic run, but a mixed-oxygen run with a certain degree of difficulty.
Follow heart rate instead of pace
Concentrated competition period
marathon pace run
transitional phase
Short bursts of LSD or other types of exercise,
recovery run
No matter how intense or how long the exercise is, lactic acid will disappear completely within half an hour after exercise.
delayed onset muscle soreness
Muscle soreness causes
Caused by subtle muscle damage
Acid-removing running is not a standard option after a horse race. Rest is the best recovery measure after a horse race.
Main application scenarios of recovery running
Post-run stretching
Strength-slight pain
Time-15~30 seconds
Frequency-2~3 times
Physical Training
strength
Do it 1~2 times a week
Flexible
After endurance training and strength training
fatigue recovery
Over recovery
Athletic ability-athletic performance-fatigue model
When the training load increases and the degree of fatigue increases, the performance level temporarily decreases, but the athletic ability gradually increases.
Ability improvement comes from super recovery
Timing your training and recovery is crucial
Successive small stages of overload promote greater overrecovery
Recovery time implications provided by sports watches
The same training cannot be performed continuously at high intensity
relax muscles
sufficient sleep
Nutritional supplements
medical insurance
Department of Sports Medicine
Department of Rehabilitation Medicine
Nutritional support
Recovery after a long run
water
carbohydrate
High quality protein
usually
The food is diverse, mainly cereals; Eat more fruits and vegetables, dairy products, and soybeans; Eat fish, poultry, eggs, and lean meat in moderation; Less salt and less oil, control sugar and limit alcohol
related information
The core of systematic training - non-interrupted training
How to train effectively
It is easier to achieve good training results with greater training intensity than longer training time.
The higher the training effect score is not the better, training needs to be high and low.
heart rate zone
How to estimate your maximum heart rate
220 minus age
206.9-0.67×age
Method 1: 3km test
Method 2: Multiple groups of 800-meter tests
Heart rate zones corresponding to different running content
3 ways to run
Aerobic running
LSD easy run
marathon pace run
recovery run
Oxygen running
Anti-lactic acid run
Anaerobic running
sprint
interval running
How to run 300 kilometers per month
training plan
Hansen Marathon Training Method
5 ways to run
easy run
substantial run
long distance running
speed run
power run
tempo run
period training
Uphill running training
benefit
Highly similar to flat running but more difficult
Effectively develop cardiorespiratory endurance
Effectively increase lactate threshold
Strengthen willpower
Use it meticulously
Uphill running style
Adapt measures to local conditions
Running uphill trains your heart and lungs, and running downhill trains your cadence.
Running shoe selection
fit
cushioning
support
Horse racing conditions
physical reserve
physical distribution
Proper supply