Running版 - Why you’re suffering from muscle cramps during a marathon |
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R*****s
发帖数: 41236 | 1 Why you’re suffering from muscle cramps during a marathon
(and it’s not because of dehydration)
http://runnersconnect.net/running-training-articles/muscle-cram
昨儿又看到一个新理论，说是：
Lack of hip extension
I believe one of the main culprits of marathon cramping, especially in the
calves, is a product of reduced hip extension, which is much more difficult
to recognize than slouching.
Hip extension is the act of driving your entire upper thigh (and leg for
that matter) backwards after your foot contacts the ground. The power for
this movement is generated primarily from the hip and glutes and it is
perhaps the single most important factor in your ability to run faster. The
more powerful your hip extension, the faster you will go.
As you get further into a race, the forceful contractions required from the
hip and glute muscles to sustain a fast pace become more difficult to
generate (this is especially true if you went out too fast and fatigued your
intermediate muscle fibers early). To compensate for the hip and glute
getting tired, the body recruits the calf and quad to help generate the
power needed to maintain marathon pace. Since the calf and quad aren’t
accustomed to such a large workload, they quickly fatigue and begin to cramp
. | t*********t
发帖数: 4766 | 2 Forefoot/Midfoot landing 的话从第一步开始就考验calf。
俺赶脚，不管神马理论，最有效就两个：练小腿力量，加上揉乐猛揉。甭指望咳药能有
magic.
difficult
【在 R*****s 的大作中提到】
: Why you’re suffering from muscle cramps during a marathon
: (and it’s not because of dehydration)
: http://runnersconnect.net/running-training-articles/muscle-cram
: 昨儿又看到一个新理论，说是：
: Lack of hip extension
: I believe one of the main culprits of marathon cramping, especially in the
: calves, is a product of reduced hip extension, which is much more difficult
: to recognize than slouching.
: Hip extension is the act of driving your entire upper thigh (and leg for
: that matter) backwards after your foot contacts the ground. The power for
| R*****s
发帖数: 41236 | 3 文章里说90%都是heel strike, 其实不少人是自以为的forefoot/midfoot landing,
一看鞋，脚跟磨得稀烂...
【在 t*********t 的大作中提到】
: Forefoot/Midfoot landing 的话从第一步开始就考验calf。
: 俺赶脚，不管神马理论，最有效就两个：练小腿力量，加上揉乐猛揉。甭指望咳药能有
: magic.
:
: difficult
| t*********t
发帖数: 4766 | 4 是我是我。一跑快就脚跟着地向后划拉。
【在 R*****s 的大作中提到】
: 文章里说90%都是heel strike, 其实不少人是自以为的forefoot/midfoot landing,
: 一看鞋，脚跟磨得稀烂...
| d******0
发帖数: 22800 | 5 没错。我也有同感，才到的牛顿鞋，前掌好好的连那个lug都没啥事，但是鞋跟磨损的
厉害，我估计我自己跑起来也有不少heel strike。上次5K比赛照片里，没有挑出一张
可以证明我是forefootlanding的，全是脚跟着地，估计一比赛啥都不顾了。
【在 R*****s 的大作中提到】
: 文章里说90%都是heel strike, 其实不少人是自以为的forefoot/midfoot landing,
: 一看鞋，脚跟磨得稀烂...
| u**o
发帖数: 4652 | 6 我也是
跑的时候还挺注意姿势midfoot landing的，跑完了结果脚后跟最疼
【在 R*****s 的大作中提到】
: 文章里说90%都是heel strike, 其实不少人是自以为的forefoot/midfoot landing,
: 一看鞋，脚跟磨得稀烂...
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