d*i
发帖数: 9453 | 1 【 以下文字转载自 Running 讨论区 】
发信人: whxhm1 (whxhm), 信区: Running
标 题: 跑步伤病防治的一些见解
发信站: BBS 未名空间站 (Fri Oct 15 18:30:07 2010, 美东)
现在down time没有训练可以分享，就写一点跑步伤病防治的经验吧。
I. 训练的基本原则。
1) 最重要的是跑步姿势，这点讨论过很多。个人认为forefoot strike和midfoot
strike最佳，heel strike危险系数比较大。关键是落脚轻，paw-back, 保持膝盖一定
的弯曲（即使是脚往前伸的时候），落脚点在身体重心下方。小步高频比较安全。
2) 10% rules: 每周Mileage增加不超过10%，每周的speed work (interval, tempo,
repeats)不超过总Mileage的10%.
3）系统训练之前要有base training, high mileage low speed/heart rate. 最好在
base building期间weekly mileage达到甚至超过后期训练的... 阅读全帖 |
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f*******n
发帖数: 5241 | 2 【 以下文字转载自 Weightlifting 讨论区 】
发信人: fitforfun (FFF，飞放), 信区: Weightlifting
标 题: Re: FIRST马拉松训练周记
发信站: BBS 未名空间站 (Sun May 1 18:11:02 2011, 美东)
24/25: GYM workout
Pullups，DB Bench Presses, Clean and Push Presses, Overhead Squats.
4/26: Insanity Cardio Recovery and Balance
很久以来第一次做Insanity，找了个最简单的recovery week练习玩玩，感觉还不错。
4/27: 6.5 miles running
本应跑800m intervals，跑了两次，4:04, 4:07，比预计的慢多了。风太大，逆风的时候
根本跑不动。心率其实不算高，平均只有153, 157，最高163。跑不动索性改tempo算了，
后面跑了两迈，9:24, 8:59，平均心率分别是152，157。
4/28：10 miles biking
4... 阅读全帖 |
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f*******n
发帖数: 5241 | 3 以我本人的经验，跑得快（当然是相对于本人的水平而言），还是有可能粗小腿的。
我照FIRST的计划训练，除了long run全是快跑，即使是long run也比普通的计划
快很多。因此，我的大腿从53到51（因为膝盖疼很久没练腿了也有关系吧），小腿
从34到快35。我觉得这是因为midfoot landing，而且快跑很多，再加上我以前从不
跑步，现在一开始跑，因为身体素质还行，能够push自己，直接的效果就是小腿充
血了。不过即使这样绝对围度其实也没长很多。而且我估计继续跑下去也不会再长，
还很可能会减一点。
有些女生以前不锻炼，又是竹竿腿的话，乍一跑步，腿充血了，也正常。如果这些
女生欣赏的是病态“美”，那跑步是很难达到她们的目标的，因为只会越跑越健康。 |
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m******i
发帖数: 9479 | 4 nod...
应该是追求midfoot landing或者forefoot landing |
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b****i
发帖数: 11322 | 5 前掌落地我脚踝受不了， >_<
midfoot好像舒服很多 |
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m******i
发帖数: 9479 | 6 至少主流观点是提倡forefoot/midfoot landing的，不是heel landing。
至于鞋子是要简单鞋还是cushion鞋这个倒是有很多争论，现在流行简单鞋 |
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m******i
发帖数: 9479 | 7 nod...
应该是追求midfoot landing或者forefoot landing |
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b****i
发帖数: 11322 | 8 前掌落地我脚踝受不了， >_<
midfoot好像舒服很多 |
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m******i
发帖数: 9479 | 9 至少主流观点是提倡forefoot/midfoot landing的，不是heel landing。
至于鞋子是要简单鞋还是cushion鞋这个倒是有很多争论，现在流行简单鞋 |
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s***r
发帖数: 358 | 10 Keep the weight on your heel or at midfoot. Never keep the weight on your
toes or shift to them. It puts lots of pressure on your knees.
Oly shoes makes up for poor ankle mobility. They makes reaching the depth
easier and provide super stability. |
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A***a
发帖数: 3603 | 11 我刚才自己又试了一下。虽然重心偏后，但是前脚掌也是要吃重量的，所以应该算是
midfoot 但是偏向脚跟为重心。为了避免脚趾吃任何重量，我一般做的时候会check脚
趾是不是翘的起来。
Again, I'm not talking about deep squat. |
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A***a
发帖数: 3603 | 12 squat的种类很多。我的理解是楼上的mm问的是最基本的squat,而且她想知道“如何做
到膝盖不过脚尖”。
你这个图膝盖是过脚尖的。没人说是错的。但是不是在回答楼上mm的问题。
至于我说的用翘脚趾的方法，这是我自己做最基本squat时check 重心不能前移的方法
，是夸张的方法。但是很简单。
我后面抄别人网站上那句话，是为了回答一个mm问为啥脚趾不能吃劲。 不在回答，有
没有可能脚趾会ever 吃劲.
那段话里，人家提到的是重量要towards heel (我的理解就是midfoot but a little
towards the back). 没有提到任何你说的"重心在前脚掌“ （weight on the balls
of your feet). Again, 我没说你是错的，因为我确实不是专家，说不定某种squat 就
是重心on balls of your feet的。 |
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A***a
发帖数: 3603 | 13 我刚才自己又试了一下。虽然重心偏后，但是前脚掌也是要吃重量的，所以应该算是
midfoot 但是偏向脚跟为重心。为了避免脚趾吃任何重量，我一般做的时候会check脚
趾是不是翘的起来。
Again, I'm not talking about deep squat. |
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A***a
发帖数: 3603 | 14 squat的种类很多。我的理解是楼上的mm问的是最基本的squat,而且她想知道“如何做
到膝盖不过脚尖”。
你这个图膝盖是过脚尖的。没人说是错的。但是不是在回答楼上mm的问题。
至于我说的用翘脚趾的方法，这是我自己做最基本squat时check 重心不能前移的方法
，是夸张的方法。但是很简单。
我后面抄别人网站上那句话，是为了回答一个mm问为啥脚趾不能吃劲。 不在回答，有
没有可能脚趾会ever 吃劲.
那段话里，人家提到的是重量要towards heel (我的理解就是midfoot but a little
towards the back). 没有提到任何你说的"重心在前脚掌“ （weight on the balls
of your feet). Again, 我没说你是错的，因为我确实不是专家，说不定某种squat 就
是重心on balls of your feet的。 |
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d******0
发帖数: 22800 | 15 这贴留下来，以后等变叔整理好了后，把跑版牛人的第一脚常见跑步伤病和防治全放到
一条线里。
【 以下文字转载自 Running 讨论区 】
发信人: whxhm1 (whxhm), 信区: Running
标 题: 跑步伤病防治的一些见解
发信站: BBS 未名空间站 (Fri Oct 15 18:30:07 2010, 美东)
现在down time没有训练可以分享，就写一点跑步伤病防治的经验吧。
I. 训练的基本原则。
1) 最重要的是跑步姿势，这点讨论过很多。个人认为forefoot strike和midfoot
strike最佳，heel strike危险系数比较大。关键是落脚轻，paw-back, 保持膝盖一定
的弯曲（即使是脚往前伸的时候），落脚点在身体重心下方。小步高频比较安全。
2) 10% rules: 每周Mileage增加不超过10%，每周的speed work (interval, tempo,
repeats)不超过总Mileage的10%.
3）系统训练之前要有base training, high mileage low speed/heart rate.... 阅读全帖 |
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b****i
发帖数: 11322 | 16 大使说得对，平底鞋，midfoot strike，用足弓和小腿缓冲是王道 |
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h***i
发帖数: 752 | 17 【 以下文字转载自 Running 讨论区 】
发信人: hahui (hahui), 信区: Running
标 题: 新人痞子堡首半马
发信站: BBS 未名空间站 (Wed May 8 20:49:10 2013, 美东)
上周日的痞子堡半马，先贴个成绩，跟各位大牛没法比，不过自己还是比较满意的。官
方chip time是1:45:55，跟garmin的时间差不多。
Distance Elevation Gain Elevation Loss Avg Pace Avg HR
1 11 0 8:25 176
1 0 8 8:03 167
1 0 0 8:06 168
1 59 43 7:59 168
1 55 41 8:07 169
1 11 0 8:02 169
1 33 66 7:59 169
1 38 42 7:51 168
1 30 28 8:01 ... 阅读全帖 |
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s****y
发帖数: 349 | 18 我贴篇我以前存下来的文章，比较长：）
Running technique: The Footstrike
Heel vs. Midfoot vs. Forefoot: How do elite runners land?
I've finally gotten around to this post, which is probably two weeks in the
making, and it follows on from our recent series on running shoes. That
series began by looking at whether shoes are in fact as much a cause of
injury as a cure, and then evolved into a discussion of how the running
market is evolving. Twenty years ago, it was all about motion-control shoes
preventing overpronat |
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w*******s
发帖数: 980 | 19 我的脚短而宽，Asics 2130 Size 9 2E还嫌稍窄。多威的42号比2130的9号稍短一点点
，又稍窄一点，所以觉得紧脚。
我现在基本是midfoot strike，穿Cusion少一些的鞋，跑起来的感觉很好。 |
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w********6
发帖数: 12977 | 20 http://www.sportsscientists.com/2008/04/running-technique-footstrike.html
zt 如下：
Running technique: The Footstrike
Heel vs. Midfoot vs. Forefoot: How do elite runners land?
I've finally gotten around to this post, which is probably two weeks in the
making, and it follows on from our recent series on running shoes. That
series began by looking at whether shoes are in fact as much a cause of
injury as a cure, and then evolved into a discussion of how the running
market is evolving. Twenty years ag |
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w*******e
发帖数: 2651 | 21 Talking about heal strike,forefoot strike,and midfoot strike, that reminds
me of the human foot modeling paper presented at a conference before. Here
is simulation with stress contours at different stages of contact. The model
contains bones, ligaments, and human tissues. Pretty neat! BTW, do you know
how many bones and ligaments in one foot? |
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p*n
发帖数: 134 | 22 那天说起来这个，好像是鸵鸟吧，不是太记得了，说我可能不够efficient
唯一的特点就是腿捣的快，这回比赛步频没有低于204的时候，前5迈甚至有210多，不
过我觉得超过200-205就不好了，我想按190跑，但是做不到。。好像个子矮的人都是这
样，比如NYCM里前面那个日本人Yuri Kano，因为矮（大概1米5左右？）明显步频比其
他人快，步子小啊，没办法。
以前一直是heel strike，我的鞋后跟都磨的非常厉害，最近想改成全脚同时着地（
midfoot strike我不行，shin受不了），看了网上的讨论，注意了一下paw back，但是
具体有什么作用不好说，不过感觉好像是会快一点儿。
哦，对了，我还是外八字，走路和跑步都是，以前很明显的，现在也在注意改。 |
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e*e
发帖数: 6808 | 23 周五我easy run试了一下脚掌着地
也就跑了2个迈，然后换成midfoot着地跑了
大约是很不适应，整个身体都比较僵，腿当时感觉还好，但是肩膀和胳膊都累。
今天感觉小腿有些酸，这个很正常。
但是很奇怪的是，我的左膝盖内侧不舒服。我偶尔右膝盖会有不舒服的时候，但是整个
左腿左膝从来没有过任何不适
不知道是不是跟姿势变化有关
这个膝盖内侧的不适一般是什么引起呢？ |
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w****1
发帖数: 4931 | 24 To complete the BSO I should add that I slowed myself down intentionally,
otherwise I'd go sub 7 for sure. haha. Seriously though, when I run on my forefoot, anything slower than 8 min pace feels like wasting my energy. For ultra I'll probably try to do a mix of forefoot, midfoot, and heels. |
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p*n
发帖数: 134 | 25 i actually feel the same as LZ. my shin got worse when i do ball landing.
midfoot is a little better, and now i try to strike with my whole foot.
barely |
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N***0
发帖数: 303 | 26 Actually I don't know how to identify the fore foot, ball, midfoot landing .
I just tried land with heel and roll ove to toes. How to strike with whole
foot?
|
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w****1
发帖数: 4931 | 27 Now if I do midfoot landing I try to land on the outside edge of my feet.
. |
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c****n
发帖数: 468 | 28 我怎么一直以为 ball=forefoot, midfoot = wholefoot， :D
landing. |
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m**k
发帖数: 18660 | 29 恩。同意。
主要是heel (or midfoot) landing的确偷懒。所以相对对肌肉要求低。
couldn
it
felt
but
abuse |
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w****1
发帖数: 4931 | 30 even effort, no question about it. On uphills, shorten strides, throw your
arms down. Don't worry if someone
passes you on the uphills. You'll pass them on the downhills.:) On downhills
, lean slightly forward and land on
the midfoot. On steep downhills, I've seen very fast runners (5-ish pace)
throwing their arms forward for
balance. |
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w****1
发帖数: 4931 | 31 我今天14mph在土路上冲刺的时候，也有点倒腾不过来。真正的sprint必须是前脚掌落地，按长距离一般midfoot strike
跑法很困难。一般长跑最高效率的步频是180，冲刺会更快一点。职业选手和业余mediocre runner步频都差不多。top
runner是在这个基础之上有超大的步伐，需要的是肌肉力量。 |
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e*e
发帖数: 6808 | 32 冲刺的时候，应该会自然使用前脚掌吧
落地，按长距离一般midfoot strike
mediocre runner步频都差不多。top |
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m**k
发帖数: 18660 | 33 短跑往前摔阿。正常。因为腿部速度无法维持。上身惯性前冲.hehe
落地，按长距离一般midfoot strike
mediocre runner步频都差不多。top |
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m****i
发帖数: 1980 | 34 有道理。
按照我的菜鸟体会，如果是脚心着地的冲次，冲不快，如果强行快冲，很容易有失去平
衡或者倒腾不过来的感觉。 你说的对，如果是脚掌着地，速度会快，但是我会立即觉
得膝盖和hip不够力量，达不到快速倒腾双腿的强度。
你说的步频率180是每分钟吗？自己心里边冲便数着计算吗？
什么样的训练可以有效的提高步频率呢？谢谢
落地，按长距离一般midfoot strike
mediocre runner步频都差不多。top |
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w****1
发帖数: 4931 | 35 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****1
发帖数: 4931 | 36 Well, that is the part you need to get used to. Last year I practiced
running in five fingers and landing on my
forefoot only, and that helped me a lot. Nowadays I switch between forefoot,
midfoot and heel leading in most
of my runs. I could do an entire 10 mile run on forefoot if necessary --
although I try to save some calf
muscles and therefore only do forefoot on downhills when I need maximal
protection of my knees. |
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w*******e
发帖数: 2651 | 37 Watch this:
http://www.mitbbs.com/article0/Running/31271715_0.html
Midfoot(fullfoot) strike lands on the posture line.
It would not create excessive stress due to bending
like the forefoot strike.
It would not cause unnaturally stopping force like
heel strike. |
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b***i
发帖数: 10018 | 38 try to lean forward without bending your lower back.
land on midfoot, don't brake, don't overstride either.
minimize arm movement, use arms only for balance.
my quads would hurt afterwards, that's expected from downhill running.
but i didn't feel anything on my knees. |
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g*****r
发帖数: 4444 | 39 Thank you guys. It's true I'm a heel striker, I rarely land with midfoot,
and never land with forefoot.
will do the forefoot running whx mentioned. It will be fun. |
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g*****r
发帖数: 4444 | 40 我刚开始的时候是非常的heel striker, 由脚后跟非常后面着地，然后前面的依次着地
。有一次跑了一个tempo后，姿势发生了变法，发现稍微快一点就midfoot landing, 慢
下来就脚后跟着地了。我那时候还想，以后速度再快，说不定就自然的前脚掌着地了。 |
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w****1
发帖数: 4931 | 41 There is no necessary correlation between foot strike and the speed. These
days when I warm up for a run, I always start with forefoot strike, and
switch to midfoot later. The reason is that forefoot strike offers maximal
protection on the joints, and that is particularly important when I'm not
fully warmed up. |
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b********a
发帖数: 5418 | 42 Thank you so much for the long long reply!
Yes he read the book indeed :) and he experienced the same thing as your
friends, that his pains are gone
running with 5-fingers.
I guess my question really is, can we just run forefoot with regular running
shoes, and would that give us the
same result as 5-fingers. From your own experience I think the answer is a '
yes'. I'll try train myself doing
forefoot and midfoot strikes from now on!
Thank you again.
read
time |
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b********a
发帖数: 5418 | 43 Thank you so much for the long long reply!
Yes he read the book indeed :) and he experienced the same thing as your
friends, that his pains are gone
running with 5-fingers.
I guess my question really is, can we just run forefoot with regular running
shoes, and would that give us the
same result as 5-fingers. From your own experience I think the answer is a '
yes'. I'll try train myself doing
forefoot and midfoot strikes from now on!
Thank you again.
read
time |
|
b********a
发帖数: 5418 | 44 Thanks for your reply.
I don't know where i mentioned something like running without socks....
whx already demonstrated that even with regular running shoes, one could
still train him/herself run with
forefoot and midfoot strikes, which answers my question :)
run |
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w****1
发帖数: 4931 | 45 I would just try to run with midfoot strike as much as possible, and make
sure that I don't overstride. If you
shuffle your feet then I don't think pave road would be a problem on the
knee. This one is also pancake flat.
There are no hills whatsoever. Although, some say that flat is more
difficult than having some hills in a 100-
miler, because you will always be using the same muscle groups on your legs. |
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s******e
发帖数: 648 | 46 你太厉害了，严重崇拜啊
上周跑的那个. 后来这个race出现在manual上了，名字很好玩，叫“world famous pig
run”，就在我们村down town.我一下子就被吸引了。另外，跑版大牛们看完report说
我上次没有all out, 我想知道自己全程all out能跑多少。
，拿号码布。上次跑前没有喝水，这次去了趟洗手间后就一直喝水，生怕中途渴了。观
察了一下，这次好像有一两百人的样子，大多数是壮年，20-45岁。
晰可见 （他后来是man third）。同时我旁边后面也差不多都是很嫩的年轻小伙子。（
真的不该跟他们站一起）。开跑的信号竟然是alarm, 不是枪声。alarm一响起来小伙子
们就冲出去了，天啊，太快了，我也不由自主跟他们冲起来，还是脚尖着地！真是一个
big mistake. 跑了几百米一看表，3:40min/km,太快了太快了，这样下去半程就得挂，
赶紧降一点，并且改为midfoot landing，可是已经上气不接下气了。于是很快就被七
八个小伙子超过去了，再过不了几秒钟，又被一个小: 姑娘超过去了！小姑娘应该也是
二十出头的样子，婴儿肥。大概 |
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w****j
发帖数: 6262 | 47 lol,隐性bso。
“他说比赛里好多女人都很瘦，no breast (他的原话），轻的能飞起来，怎么比你慢
呢。“
上周跑
的那个. 后来这个race出现在manual上了，名字很好玩，叫“world famous pig run”
，就在
我们村down town.我一下子就被吸引了。另外，跑版大牛们看完report说我上次没有
all out,
我想知道自己全程all out能跑多少。
，拿号码
布。上次跑前没有喝水，这次去了趟洗手间后就一直喝水，生怕中途渴了。观察了一下
，这次好像有
一两百人的样子，大多数是壮年，20-45岁。
晰可见
（他后来是man third）。同时我旁边后面也差不多都是很嫩的年轻小伙子。（真的不
该跟他们站一
起）。开跑的信号竟然是alarm, 不是枪声。alarm一响起来小伙子们就冲出去了，天啊
，太快了，
我也不由自主跟他们冲起来，还是脚尖着地！真是一个big mistake. 跑了几百米一看
表，
3:40min/km,太快了太快了，这样下去半程就得挂，赶紧降一点，并且改为midfoot
landing，
可是已经上气不接下气了。于是很快就被七 |
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d****i
发帖数: 4354 | 48 太猛了，呵呵
上周跑的那个. 后来这个race出现在manual上了，名字很好玩，叫“world famous pig
run”，就在我们村down town.我一下子就被吸引了。另外，跑版大牛们看完report说
我上次没有all out, 我想知道自己全程all out能跑多少。
，拿号码布。上次跑前没有喝水，这次去了趟洗手间后就一直喝水，生怕中途渴了。观
察了一下，这次好像有一两百人的样子，大多数是壮年，20-45岁。
晰可见 （他后来是man third）。同时我旁边后面也差不多都是很嫩的年轻小伙子。（
真的不该跟他们站一起）。开跑的信号竟然是alarm, 不是枪声。alarm一响起来小伙子
们就冲出去了，天啊，太快了，我也不由自主跟他们冲起来，还是脚尖着地！真是一个
big mistake. 跑了几百米一看表，3:40min/km,太快了太快了，这样下去半程就得挂，
赶紧降一点，并且改为midfoot landing，可是已经上气不接下气了。于是很快就被七
八个小伙子超过去了，再过不了几秒钟，又被一个小: 姑娘超过去了！小姑娘应该也是
二十出头的样子，婴儿肥。大概500米的 |
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w****1
发帖数: 4931 | 49 look at
Now we see a midfoot/heel striker on the left, and a forefoot striker on the
right. As you know, both of them
are pretty good ultra runners.:) |
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w****1
发帖数: 4931 | 50 There probably isn't a unique right way to run, but there are definitely
plenty of wrong way to run. Some time
ago there was a post here about elite runners in boston marathon, with a
video clip in slow motion. Among
the elite runners Meb is the only one doing heel strike. You may know that
Meb suffered some serious
injuries, nearly career ending, just a couple years ago. Does it have to do
with his heel striking? Maybe, but it's
much more complicated than heel vs ball vs midfoot. In any case he |
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