j***y
发帖数: 5098 | 1 ☆─────────────────────────────────────☆
fivesixseven (唧唧歪歪) 于 (Tue Aug 2 09:37:28 2011, 美东) 提到:
今早和同学一起跑步的时候，看到他有时候会脚掌完全不着地的跑----整个过程有点像
弹簧似的往前弹动的意思。出于好奇我就也试了一下，感觉虽然不习惯而且觉得脚踝有
点难受，但是很有意思，而且似乎要少费力一点就可以跑的快一些。
刚刚在网上瞎看了下，这就是所谓的forefoot running么？这样子跑会不会很伤脚踝呀
？另外对小腿的肌肉呢？跟正常的姿势交替着跑？
PS. 那个。。。其实我是希望自己小腿强壮可以长跑但是肌肉块不要太明显的。。。
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WaterBull (水牛6号) 于 (Tue Aug 2 11:34:44 2011, 美东) 提到:
This link was posted by wolfstar which I found is very helpful.
http://www.spo... 阅读全帖 |
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w****1
发帖数: 4931 | 2
absolutely. I currently do all of my runs on forefoot.
forefoot strike is supposed to make you land your feet EVEN LIGHTER. I make
much less sound with forefoot
strike than heel strike. On the trail pedestrians often don't hear me coming
up from behind.
Judging by your history of running you are likely to abuse yourself no
matter what form you do.:) You still have
to obey the rules with forefoot strike, 10% etc. Hard surface will still
make a difference - it will put more stress
on your calfs a... 阅读全帖 |
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f*******d
发帖数: 12693 | 3 我上个礼拜天看到一个右脚单脚forefoot landing的女人跑全马，替她觉得累。
这种forefoot landing不好的，你要想想你的弹性是靠让自己的跟腱和小腿肌肉持续保
持高度紧张状态来获得的。下面列几点给你看看，
1. 所有的跑步landing技术都是为了尽量减小脚后跟直接着地对关节甚至对大脑的强烈
冲击，为啥鞋厂为了坚持heel landing的人设计那么厚的后跟呢？是用物理的软垫缓解
冲击力。为啥大家通常用midfoot landing呢？一样的道理。
2. 要跑得快也不是靠forefoot landing。中长跑及以下的选手都是用后跟先着地，然后
在彻底发力之前依靠后腿后蹬时产生的速度迅速把身体往前推，脚板在地面有一个滚动
的过程，发力的时候已经变成脚尖着地了，这个叫ball landing，跟forefoot landing
完全两码事。世界上没有任何距离的职业选手会选则这种方式。ball landing的另外一
个优势是在着地的时候前腿和地面成锐角，如果照你说的forefoot就变成了钝角，你的
一步比别人少了好几十公分，可以回去自己体会一下。
3. midfo... 阅读全帖 |
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b*********a
发帖数: 1145 | 4 前天我还瞎指导人家，说forefoot landing膝盖一定不会有问题，昨天跑完就膝盖疼了
，：（很严重的ITBS。这个究竟怎么跑我困惑死了！
1. forefoot landing 跑长距离，跑下坡可行吗？
2. 我尝试把鞋垫抽了在水泥路上跑，因为这样稍微动作不对就会感觉到，可以调整动
作，但是这样是不是太极端了？昨天我是柏油路跑，而且加了鞋垫，跑完腿疼得，我觉
得是因为觉得路面比较软而且加了鞋垫，心理放松，跑得时候落地就比较重，所以出问
题的，是这样吗？
3.我自己捉摸，是不是光forefoot landing还不行，还必须落地轻才能避免伤害，我以
前heel strike但是落地很轻，完全没有声音，现在落地就很重了，又时候就想是不是
应该回到从前，但是好容易学会的，不想改，而且forefoot landing感觉很好。
4.我现在脚疼，膝盖疼，可是calf没任何酸痛的感觉，是不是我在tiptoe跑啊？ 只有
一次穿VFF在土路跑了10迈，出现calf酸痛，我觉得只有那一次跑对了？？怎么避免
tiptoe还能forefoot landing？ 好难把握啊！！
55555很痛苦，好... 阅读全帖 |
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g*******m
发帖数: 182 | 5 一个月前在这里发帖，询问有关改Foot Strike以及一个月以后参加半马的可行性，今
天刚完成了一个半马，全程forefoot strike，感觉不错，回报一下，如果觉得长可以
跳过。
自今年5月以后，跑步基本停了，因为脚后跟疼痛，并诊断为Insertional Achilles
Tendonitis （IAT)。一直是heel strike，疼痛位置为脚后跟落地处，双脚都有。
经过大概4个多月，疼痛才完全消失，这么慢的原因我想，主要是IAT已经存在好长时间
了，一直没有当回事，总以为会消失，最后还是被迫停跑，这里的老大们提醒得很对，
有疼痛的时候一定要注意，不要硬撑。
上次发完贴之后，就跑了两次3 MI 的forefoot，当时没有感觉小腿有太多的压力，接
着又试了6 MI，跑完小腿跟废了一样，立刻打消了改变的计划，连续5天没有跑，太疼
了。现在想来，可能姿势不够正确。Forefoot strike也不是完全依赖前脚掌，落地之
后，脚跟可以跟着着地，这样可以减轻小腿的压力。
5天之后改跑步机，没有想到突然悟出了因该怎么跑，一下子就改过来了，5天的疼痛看
来还是值得的。以后两个多星期... 阅读全帖 |
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l**n
发帖数: 2405 | 6 膝盖发炎怎么也不能痊愈，很让我烦恼。今天早上跑步上班突发奇想，尝试尝试
王欢喜推崇的knee-injury-free的forefoot strike。
开始的是几十步显得非常别扭，非常怀疑这种掂着脚尖的跑步姿势可以几英里几英里
的跑下去。不过半英里后发现也没有什么不良反应，而且膝盖发炎的地方明显感觉
没有平时跑步的压力，于是信心倍增，坚持把第一英里跑完。双脚五指附近非常热，
走路一两分钟降温。竟然Forefoot Strike跑完了4.2英里，到了轻轨车站。
今天膝盖发炎的地方一点也没有加重，太开心了。不管Forefoot Strike好坏，
至少提供给我一种在knee发炎的情况下还可以继续锻炼而不损害膝盖的方法。
非常感谢王欢喜同学整天传教士般的唠叨forefoot strike的好处，耳闻目染，
难免不去尝试一下，效果非常好。
现在到了办公室，感觉两个小腿肚子特别酸痛。这个是我平时Heel Strike没有
发生过的。估计多多练习就可以克服。
（原文：
Tired on running with injured knee, decided to try
forefeet today... 阅读全帖 |
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l**n
发帖数: 2405 | 7 Wow, didn't know u also started trying forefoot. What brought u to forefoot
strike?
I was not able to continue forefoot this evening commute from work to home
because 小腿肚子很酸。
Did mid foot for 5.5 mile back home.
I doubt I can try forefoot again tomorrow morning. |
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b***i
发帖数: 10018 | 8 http://www.scienceofrunning.com/2010/02/how-to-go-from-heel-strikingorthotics.html
How to go from heel striking/orthotics wearing to forefoot strike/ barefoot
running
Posted by Steve Magness
Should you train barefoot?
This concluding post on the barefoot vs. shoe debate will look at some of
the practical applications to all the research that we've discussed. In part
1, I questioned whether cushioning or pronation even mattered. In part 2, I
looked at the new study by Lieberman on barefoot runnin... 阅读全帖 |
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w****1
发帖数: 4931 | 9 Surely I have done some runs on the forefoot to begin with, otherwise my
calfs will get sore from just a few
miles of forefoot strike. What surprised me is that, when I was in surviving
mode, and couldn't care about sore
muscles, my calfs held up just fine. I have underestimated the endurance of
my calf muscles. But importantly,
forefoot running is more about the body position than holding your calf
muscles. If it feels unnatural to hold
up your calfs, you are not doing it right. On the other ha |
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w****1
发帖数: 4931 | 10 This is true -- I don't find I use my hamstrings much on forefoot, unless I run sprinting reps at 5 minute pace. But I use my hips and calfs more. When I do midfoot strike, I hardly feel that I use my calfs at all, even after a marathon race. On the overall, I feel that my form is better on forefoot. Basically, when I ran on heel or midfoot, I feel that my efficiency is reduced when I get down to sub 6:00 pace. When I ran my last 5K race, I ended up doing forefoot strike even though I wasn't try |
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e*e
发帖数: 6808 | 11 I actually did forefoot for one mile, and then mixed with midfoot and
forefoot for 4 miles today. I cannot hzndle all forefoot landing yet. also
need to work on paw back. |
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r********r
发帖数: 2912 | 12 http://www.youtube.com/watch?v=hsUfo_jHQ60
我的理解是，哪先着地不重要，关键是哪发力，完全脚跟不着地的forefoot landing超
过5k就很难做到了。Heel strike的问题是forefoot几乎就不发力，把力量完全施加在
脚底缓冲最少的脚跟上了。长距离上即便看上去脚跟先着地，也一样可能是forefoot
landing，这也是为什么几乎所有人的鞋的脚后跟外侧都会磨的原因 |
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R*****s
发帖数: 41236 | 13 我理解你说的，其实用前掌/脚跟着地是可切换的， Wanjiru以前的一个半马视频，
就是后跟完全不着地的。。。但是对于全马这种距离，仍然全程用forefoot,
特别是高速下，小腿会疲劳， 毕竟比赛的时候就管不了那么多了， 成绩第一。
但是训练的时候， 还是应该尽量forefoot/midfoot来跑， 一来减少对膝盖的
冲击， 二来加强小腿和脚踝的力量。。。。
你这个视频其实就算是midfoot landing的标准动作, 脚跟触地，但是发力点在脚掌。。
另外小龙好像就说他的鞋后跟基本就是完好的。。。中短距离， 大步幅， 基本都是
完全的forefoot landing。。。。 |
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t*******f
发帖数: 2634 | 14 When I run faster than 8min/mi,I naturally transit from
mid-foot to forefoot landing. However, 8min/mi is beyond
my CURRENT MAF ability.I saw lots of people run very slow
with forefoot landing, though.
How should one train for it? Or is it necessary to go
forefoot landing at slow pace? Also do ordinary people run
forfoot landing in Marathons? How much training does it
to get there? |
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w****1
发帖数: 4931 | 15 did my first long run in mizuno wave rider today. The strategy was to run
downhill on forefoot and flat/uphill on my heels. It worked very well for
the first 8 miles. Then my left foot started to get really sore and I couldn
't run on my forefoot any more. Actually I could but it kind of hurts so it
wasn't worth it. When I started running on my heels again, it initially felt
really awkward. Then I realized that I needed to shift my upper body
position relative to my legs. After I remember how to |
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w****1
发帖数: 4931 | 16 did some sprints on the treadmill today. one thing I realized is that when
you go sub 5 minute pace, forefoot strike is not just an option, it is a
must. It actually feels much easier to do forefoot strike at this pace than
midfoot strike. An all-out mile would be an extended sprint, and the running
form will be similar to sprinting as well I suppose. Like baiji I did 200m
treadmill sprints at 14mph, with the safety clip on. It was quite thrilling.
Exactly how Bekele and Gebrselassie could run 1 |
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w********6
发帖数: 12977 | 17 Haile Geb 年轻的时候的确是 forefoot landing, 跳跃的小鹿
AM 里面也提到，他转向马拉松第一次失败后，总结自己不应该 forefoot landing, 后
来根据别人
的录像研究，他一脚 heel strike, 一脚 midfoot landing |
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s******p
发帖数: 819 | 18 this is because your hamstrings are stronger than your calves. do a long run
on forefoot, you will see the effect on hamstrings.
I run sprinting reps at 5 minute pace. But I use my hips and calfs more.
When I do midfoot strike, I hardly feel that I use my calfs at all, even
after a marathon race. On the overall, I feel that my form is better on
forefoot. Basically, when I ran on heel or midfoot, I feel that my
efficiency is reduced when I get down to sub 6:00 pace. When I ran my last
5K race, I |
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o*******r
发帖数: 4921 | 19 跑了很多年midfoot/forefoot landing了,小腿和脚跟总是我的瓶颈.
但其实我心里很清楚这是因为我的跑姿有问题,只是臭毛病改不掉而已.
我是能感觉到的,如果我能刻意的保持正确姿势,小腿是几乎不怎么发力的,所以小腿基
本上是不会酸的,我今天早上longrun的时候刻意注意了一下跑步姿势,跑了9.25迈EZ,小
腿是很舒服的.
哦,我想说的是,如果你在练习midfoot or forefoot landing,而且已经训练了一段时间
,如果跑的是easy pace小腿还酸的话,姿势错了. |
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w****1
发帖数: 4931 | 20 absolutely. also recovery runs. well the heel does land, but following the
forefoot. in my last ultra, after 55
miles, I was doing forefoot strike at 12:00 pace -- the only way I could run
. heel strike would hurt my ankle
excruciatingly at the time. |
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o*******r
发帖数: 4921 | 21 所以我觉得mizuno wave rider不太适合midfoot/forefoot landing.
它的底太平.从脚尖到脚跟,厚度和cushion是一样的.导致对脚跟的压力太大.
midfoot/forefoot应该穿有点鞋跟的鞋.这样能对脚跟和脚腕提供一点点的support.否
则落地的压力全部集中在足弓了.
run |
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o*******r
发帖数: 4921 | 22 我这里说的是要寻找一个balance.
完全是forefoot/midfoot的话,如果能在heel那里得到一点帮助,能减少足弓的压力.
比如,我跑midfoot的话,着地顺序是 midfoot->heel->forefoot.
如果我能缩短midfoot->heel这个过程的话,足弓的压力就要小很多. |
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o*******r
发帖数: 4921 | 23 well said, purpose of forefoot/midfoot is not to just run with forefoot/
midfoot, it's to find the most efficient running form.
wear |
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w****1
发帖数: 4931 | 24 I'm highly skeptical of the study claimed in this article. How come when we
watched the slow motion of elites in Boston marathon, nearly all of them
were clearly forefoot/midfoot strikers except Meb?
forefoot |
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f*******e
发帖数: 4531 | 25 by running uphill with forefoot landing, people build the muscle and tendon
needed for forefoot landing. after that, it would be relatively easier to
train on flat or downhill. of course, training is needed before racing with
it.
few |
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t********n
发帖数: 611 | 26 why?
after i changed to forefoot landing, i never have itbs again, and my knees
and hips never hurt again no matter how much i run, but i am always slow of
course.
I personally think forefoot landing is amazing. |
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M**u
发帖数: 10158 | 27 以前说大部分elite都是mid foot阿，本版好几个大牛也说forefoot是错的，应该
midfoot...
到底forefoot vs midfoot ... |
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t********n
发帖数: 611 | 28 我记得你就是forefoot landing？我一直觉得那是你进步很快又不受伤的一个重要原因
。全马算中长跑吗？
我费了牛劲才改成forefoot landing ，怎么风向又变了？哭啊，我可不想再费劲改回去 |
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R*****s
发帖数: 41236 | 29 我其实不是forefoot landing, 其实偏heel landing....
现在在往midfoot landing纠正...
heel landing对小腿要求低， 所以我以前小腿一直基本不
怎么酸痛， 我之所以没怎么受伤， 一是我步频很高，步幅
偏小， 这个我觉得比用什么landing更重要。。
二是我很少在马路上快跑， speed work一般都在跑步机这样
的soft surface, 不会有太大的冲击。。
我今年才开始尝试练forefoot landing, 但这个对小腿要求
很高， 上次比赛小腿抽筋应该和姿势改变有关。。
对于跑全马这样的距离来说， midfoot landing算是一个折衷
方案吧， 既避免heel landing造成的刹车效果和对膝盖的冲击，
又避免对小腿过大的压力。。。
回去 |
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i*********5
发帖数: 19210 | 30 完全同意你的理解。刚去把我的两只鞋拎起来看了看，果然是脚后跟外侧磨的多。并且
是右脚比左脚磨的略多一点儿，那可能就是我友腿受伤的原因吧。
我认为跑得短又跑得快的自然就是forefoot landing了。想想forefoot “jogging”会
是相当有难度的一件事。 |
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t********n
发帖数: 611 | 31 我改成forefoot landing之后，最大的好处就是步幅小了，可能这是减少受伤的 原因
？那我还是继续吧。不好的是担心跑不了长的了，不过现在起码试验过15迈是可以跑下
来的，不过到最后会脚疼。
但是再变回heel landing？我不知道还能不能改回去，我好像没法象你们一样各种
landing 自由切换。。。
安慰自己，起码forefoot landing省鞋 |
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R*****s
发帖数: 41236 | 32 没有夸大， 你这么想， 腿上膝盖，脚踝，是两个能够弯曲缓冲的关节。
如果是heel landing, 实际上你只用到了膝盖这一个，所有的冲击都是
直接对膝盖。 如果是forefoot landing, 那么脚踝这个关节就起到了
第二个缓冲的作用（在小腿肌肉和脚上肌肉的配合下）。。。
当你光脚跑的时候， 你就明显不会去用脚跟落地，原因很简单， 人知道
冲击太大， 会自动把脚跟抬起来。。。
跑步的伤害很多是慢性的， 日积月累的，包括膝盖伤， ITBS等等都是
在千万次冲击摩擦后造成的。。。。
forefoot landing用的是身体的肌肉系统吸能放能， 当肌肉足够强大以后，
比鞋的被动式缓冲更efficient, 这就是光脚跑的道理。。。
牛顿鞋其实也是用的吸能放能的原理做的鞋子。。。 |
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w********6
发帖数: 12977 | 33 It is natural for me to run fast on forefoot, but that is not sustainable,
not even for 10k.
BTW, really envy your treadmill, 24 hour fitness really sucks |
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w****1
发帖数: 4931 | 34 I always thought that since I haven't been doing much marathon training with
ball landing, my calfs don't have enough endurance to carry me through an
ultra. In my last ultra race, I felt very natural to do forefoot/midfoot
strike at the beginning, and did it for at least 10-15 miles I think. At
some point my right calf got a little sore and I tried to combine a bit of
heel strike. But after 9 hours, when my ankles started to hurt, heel strike
became unbearably painful, and I was forced to run o |
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m**k
发帖数: 18660 | 35 it is strange to me though.
I thought you need to hold your calf to do forefoot running, which could
put more pressure on it?
with
strike
. |
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s******p
发帖数: 819 | 36 just a remind for others, it takes a while to train and switch to forefoot.
don't overdo it in the beginning. |
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m**k
发帖数: 18660 | 37 did you run ultra by running with forefoot?
. |
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o*******r
发帖数: 4921 | 38 forefoot landing跑长的太累.很难有效的利用大腿. |
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g*****r
发帖数: 4444 | 39 我觉得大腿的主要任务是抬高腿,大stride,小腿的任务是后蹬，forefoot landing如果
能把这两者很好的结合起来会很快的。 |
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s******p
发帖数: 819 | 40 是指什么不好，对腿不好还是影响速度？
除非两种landing你都训练到跑得完全马，速度这个问题可以忽略不计。
能否不受伤高效的训练才是我们关心的问题。
再说了，还有Tarahumara，人家forefoot 100 mile。 |
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w****1
发帖数: 4931 | 41 I do all of my runs on forefoot, now 70 miles a week, and longest is 16.4
miles so far. I don't feel a thing in my hamstrings, in fact.
run |
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s******p
发帖数: 819 | 42 you have very strong hamstrings.
forefoot landing definitely use a lot of hamstrings, just think about the
propelling mechanics. while heel landing could give heavier impact on
hamstrings, not necessarily using more. |
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w****1
发帖数: 4931 | 43 very true. the biggest benefit for me running on forefoot now is that I don'
t have to worry about knee injuries despite running higher mileage than ever. |
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w****1
发帖数: 4931 | 44 yes, while the knee may be the bottleneck that limits the mileage of many
heelstrikers, the calf and achilles
tendon will be the bottleneck for forefoot strikers. |
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l**n
发帖数: 2405 | 45 can I run forefoot one mile and heel next mile? |
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d****i
发帖数: 4354 | 46 In theory you can kind of do that, rotate forefoot, midfoot, heel, hehe. |
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l**n
发帖数: 2405 | 47 现在小腿肚子非常酸,左脚前脚掌磨出水泡了,都是Forefoot Strike的副产品.
不过膝盖满好的. |
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v***l
发帖数: 2623 | 48 是不是因为完全换了跑步姿势，所以要从起步开始一点一点build up Mileage?
我因为受伤歇了几个月。最近从新开始跑步的时候开始尝试forefood landing，因为从
每周10mile 开始跑，距离是一点一点加上去的，所以反应不是那么强烈。
有一点很特别的感觉是，跑完停下以后，不能立刻后脚跟着地走路，不然后脚跟会疼的
要死，就好象那部分血液不循环了似的。要一点一点垫着脚尖走几步就好了。
你要不要试试每周距离的一部分用forefoot landing，然后一点一点加长用的距离。 |
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g*******m
发帖数: 182 | 49 昨天在这里请教了改forefoot strike，今天去试了一下，在学校室内跑道，3迈，感觉
还不错，决定坚持下去了。昨天说的不错，对calf要求是比较高，现在有点疼，不过还
可以接受，不知道mileage加了之后，会这么样。另外，前脚掌接触的地方有点水泡，
正好这里有个防止水泡的帖子，很及时啊。
希望能顺利转型，并跑完5个星期之后的半马。 |
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l**n
发帖数: 2405 | 50 我周一forefoot练习了4英里。然后周二，周三，周四，今天周五
小腿肚子都很酸，估计还有几天才能恢复。中间我只好用Middle foot
跑。 |
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