Pay attention to the wisdom run, help you run as light as a feather, run without injury
Japan can be said to be the second largest middle-distance running power after Kenya, Ethiopia and the United States, whether it is the competitive level of its elite athletes, the popularity of mass road running and the popularity of running sports, it enjoys a high reputation all over the world.
They not only love this sport, but also continue to research and innovate running, a group of experts, scholars, folk gods on the basis of years of research and practice, put forward a lot of very interesting running methods, such as cell division method (closed mouth only with the nose to breathe running), bone running method and so on.
The running method we want to introduce today, the super jogging method, also comes from the research and development of Japanese experts.
The inventor of the super jogging method has an excellent resume
Compared to the cell division method and the bone running method, it is difficult for you to literally understand the meaning of it, and the super jogging method is easy to judge literally that the running method is to run at a very slow speed.
Running in English everyone knows, called running, and jogging in English actually has a specific word, that is, jogging, super jogging is slow jogging.
The LOGO of the International Super Jogging Association is also very interesting, it is an abstract snail, which vividly represents that this running method is based on slowness as the core.
The initiator and creator of the super jogging method was the Japanese scholar Hiroaki Tanaka.
Born in 1947 and died in 2018 at the age of 71, Tanaka graduated from the Department of Physical Education of Tokyo University of Education and received his Doctor of Medicine degree, and was a professor at the Department of Sports Science at Fukuoka University.
Hiroaki Tanaka has devoted his life to the study of exercise to promote health and reduce chronic diseases, and he himself is a high-level amateur runner, he runs every day, and at the age of 50, he creates a personal PB with a score of 2 hours, 38 minutes and 48 seconds, creating such a high level of success at the age of 50.
It can be seen that Hiroaki Tanaka has reached a high level of achievement in running, coupled with his own sports science and medical background, from theory to practice has reached a high degree of integration, and the super jogging method he created is definitely able to withstand the test from a scientific point of view.
Super jogging
It's not just slow
The main feature of the super jogging method is slow, how slow is it? Is it just slow? Are there any other requirements?
Next, let's interpret the super jogging method in detail
The creator, Professor Hiroaki Tanaka, explained the super jogging method
The super jogging method requires jogging at a walking or brisk walking speed, generally walking at a speed of about 5 km / h, about a pace of 12:00;
The speed of fast walking is about 6-7 km / h, the pace is about 10:00-8:30, when the speed reaches 7.5 km / h, that is, the pace of 8:00, walking is already very difficult, running is easier.
So the speed of super jogging is about 5-7.5 km / h, that is, the pace is between 12:00-8:00, of course, it does not mean that super jogging can not run faster, for example, for runners at the 300 level of malaysia, super jogging may also be able to run to the pace of 6:00-6:30.
The basic requirement for speed of super jogging is to be able to speak freely when running, or to run slowly at the speed of a smile, the smile here is not a strong smile, but the running itself is very relaxed, so you can smile naturally.
Running with a smile and being able to speak freely while running is the basic criterion for how slow the super jogging method is.
Many mass runners run to catch their breath, which is obviously not a super jogging method;
The super jogging method requires that the stride length should be small, do not take the initiative to take a big step, and the cadence of 180 is the best, indicating that this is a running method with a small stride fast pace;
The super jogging method requires keeping your back straight and feeling like a stick from the top of your head to the base of your toes (forefoot);
The super jogging method requires relaxing the shoulders and swinging the arms naturally and harmoniously;
The super jogging method requires maintaining natural breathing;
The super jogging method requires the chin to be retracted and slightly raised, the head to remain upright, and the eyes to look forward;
The super jogging method requires the natural forefoot to land on the ground;
The super jogging method requires that after landing on the ground, instead of stepping on the ground hard, it is easy to actively press down to buffer, and use the ground reaction to push the body forward;
From the above super jogging method, we can see that its requirements for head and neck position, upper limb swing arm, and torso stability are exactly the same as our usual cognition, such as head integrity, torso integrity, shoulder relaxation, and natural and coordinated swinging arms.
For lower limb movements, the super jogging method emphasizes low speed, small stride, fast pace and forefoot landing.
The small-stride fast-pace running method can effectively reduce the height of the air and achieve the purpose of saving effort, but it may be controversial for runners with forefoots.
The forefoot lands, which refers to the grounding first on the outside of the anterior edge of the sole (anatomical term is the metatarsal head position landing first), a rapid transition to the heel, also known as the midfoot landing. The image below shows the exact location where the forefoot lands.
In the process of running, each time the foot touches the ground, it will inevitably form a force of 2-3 times the weight on the ground, and the ground will form an equal, opposite force.
The curve in Figure 1 depicts the change in ground reaction force from the heel to the sole of the foot off the ground, and it is clear that there are two peaks.
The first peak (called the passive peak) is the reaction force of the ground to the foot and calf at the moment when the heel touches the ground (this graph is based on the data of the runner who followed the foot).
That is to say, the heel ground will be subjected to an instantaneous rapid rise of ground reaction force at the beginning of the touch, and the first peak force is considered to be an important risk factor for running pain, which is the main drawback of the heel ground.
Fig. 1 When heeling the ground, the vertical reaction force of the ground changes with time
Figure 2 shows that when the forefoot is used to land on the ground, the first peak of impact force disappears, because we change the way we land, through the arch, Achilles tendon and calf muscles instead of the heel to absorb the impact force, which can be understood as the forefoot landing on the ground to avoid the first peak force effect of the heel.
Fig. 2 When the forefoot touches the ground, the vertical reaction force of the ground changes with time
Although the forefoot landing on the ground is advantageous from the perspective of reducing the impact of the air landing and strengthening the buffer, this is from the perspective of external force, and from the perspective of internal force (internal force is mainly muscle contraction), the grounding of the forefoot greatly increases the tension of soft tissues such as muscles in the calf and the sole of the foot.
This is why some runners feel very tired on the soles of their calves once they try to touch the ground on the forefoot, and even cause problems such as calf tibia stress syndrome, Achilles tendonitis, and plantar fasciitis.
Therefore, if in the past few years, runners have been arguing about whether to land on the ground with their heels or the ground on the ground with their forefoots, today's runners have basically stopped dwelling on this problem.
Forefoot landing is conducive to cushioning, but increases the burden on the ankle and calf, so the front foot and the back heel can be landed, the key is to keep the landing place close to the body center of gravity, and keep the knee bent when landing.
Professor Hiroaki Tanaka, the founder of the super jogging method, believes that the forefoot landing is better than the heel landing, but how to avoid the problem that the public runner blindly learns the front foot to touch the ground to increase the risk of ankle and calf injury due to insufficient ankle and calf strength?
The key to solving the problem lies in speed, because the speed of the super jogging method is very slow, and the pace is relatively fast, then the impact of the air landing becomes very small, because the slower the speed, the lower the lifting height, the smaller the impact on the ground, and the risk of the forefoot landing on the ground is greatly reduced.
Some runners after trying the super jogging method, think that the forefoot landing at this time is more natural, not tired, which shows that the forefoot of the super jogging method is feasible, but the condition is that the speed is slow, if the speed is relatively fast and use the forefoot, it is easy to be injured without training.
The super jogging method can be applied
Who are the people or which scenes?
Super jogging method because of the slow speed, running is not tired experience, very popular in Japan, super jogging method is mainly suitable for small white runners, weight loss runners, of course, mature runners can also be appropriately applied.
Little white runners just start running, often have no concept of speed, easy to run fast, tired as soon as possible, stop when tired, fall into poor running experience, difficult to adhere to, afraid of running, unable to form a habit of the strange circle.
The super jogging method only requires Xiao Bai to jog with the speed of walking, which is easy to help Xiao Bai master a reasonable speed, starting with the establishment of a good running experience, which is also conducive to developing running habits.
The problem of the slimming runner is very similar to the small white runner, the weight loss runner is heavy, just start running if there is no concept of speed, it is easy to run fast, the body is a heavy physical burden, running a few steps is tired and breathless, but also easy to hurt the knee, so the weight loss runner just started running with the super jogging method is the best choice.
Advanced and mature runners may not look at the super jogging method for a while and a half, in fact, the super jogging method is also applicable to these runners, such runners can use the super jogging method as a large amount of exercise, high intensity after training to recover and relax running, can also be used as a daily work to reduce stress.
brief summary
The super jogging method proposed by Japanese scholar Professor Hiroaki Tanaka is popular in Japan because of its low intensity and good running experience.
However, the super jogging method is not just as simple as slow speed, and it also has certain requirements for running posture.
For example, it requires fast pace and small stride, the forefoot is on the ground, the torso is straight, and the arm is naturally swinging.
Runners may wish to slow down to 8:00 pace when running, experience what is the super jogging method of exercise patience, and you may be able to get a different running experience.
A new thing, we do not have to rush to deny, but to dare to try, slowly experience.
The super jogging method can be understood as easy jogging, but it is different from our usual understanding of easy jogging, as a mature and widely used running method, especially suitable for beginners and intermediate runners, mature runners may also wish to adjust it.
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For small white runners or beginners, they often have great expectations for running, but because there is no basic concept of running, it is very easy to appear:
Too fast;
Incorrect running position;
Do not know the running procedures and specifications (warm-up before running and stretching after running);
Do not know how to breathe during running;
and a series of other questions ...
The result of this is that after running for a few minutes, I am out of breath, my legs and feet are sore and difficult to persevere, my exercise experience is not good, and it is difficult to form habits.
How can you run with the right guidance from the start and avoid stepping on pits and detours?
Starting with establishing the correct running posture and running method, learning the necessary skills first, and getting a good running experience first, we have prepared the "Zero Basic Running Little White Cultivation Plan" for you.
Click to try to learn