In recent years, various forms of marathon activities have emerged in an endless stream, and "horse running" has become one of the new trends in people's participation in sports. Long-term participation in running not only helps reduce the risk of cardiovascular disease (such as lowering HDL cholesterol and blood pressure levels), but also helps to increase stimulation of the lower limb bone and muscular system, improving bone density and muscle strength in the lower extremities. However, running is often associated with sports injuries. Scientific studies have found a relationship between running injuries in specific joints and specific running landing techniques. Running with your heels on your heels may increase your risk of knee injuries, while running with your forefeet on the ground may increase your risk of ankle and foot injuries. These two common running styles may appear in daily running or horse running, and there is no right or wrong, so how to effectively prevent the occurrence of injuries for different running styles? This article will start with the running landing technique, mainly introduce the auxiliary training methods of different running landing techniques, and effectively reduce or even avoid related running injuries for the majority of running enthusiasts.
1. Classification of running landing techniques
There are generally three types of running landing techniques, heel landing, soles landing and toe landing. Since heel landing techniques (Fig. 1 left) and toe landing techniques (Fig. 1 right) are relatively common, this article focuses on the analysis of these two running landing techniques.
Classification of running landing techniques (top: heel landing; bottom: toe landing)
2. Auxiliary training methods for heel landing techniques
The running technique on the heel ground stimulates the mechanical load of the knee joint of the runner greatly, so it needs to be targeted for the flexibility and strength of the muscles and soft tissues around the knee joint.
2.1 Knee joint flexibility training methods
(1) Walk with your knees hugged
This Xi is mainly used to improve the flexibility of the quadriceps muscles on the front of the thighs.
Practice Xi steps
Place your feet shoulder-width apart, eyes ahead, and hands at your sides.
Support your left leg on the ground and keep it extended, lift your right leg while holding your right knee with both hands and pulling it towards your chest;
Lower your right leg, take two steps forward, lift your right leg while holding your right knee with both hands and pulling it towards your chest to fully stretch your quadriceps, stretch your right side 8-10 times, and repeat the same steps to stretch your left quadriceps.
(2) Swallow balance
This Xi is mainly used to improve the flexibility of the hamstrings on the back of the thigh and the gastrocnemius and soleus muscles on the back of the calf.
Practice Xi steps
Place your feet shoulder-width apart, eyes ahead, and hands at your sides.
The left foot is fully supported on the ground and kept extended, the leg is raised back and upwards while leaning forward until it is parallel to the ground, the hands are raised on the side, and the right toe is hooked;
Lower your right foot, take two steps forward, support the ground with your left foot, lift your right leg back and up while leaning forward until it is parallel to the ground, raise your hands flat on your sides, hook your right toes, stretch your right side 8-10 times, and repeat the same steps to stretch your left hamstrings, gastrocnemius muscles, and soleus muscles 8-10 times.
Tips:
This exercise requires high balance stability, and it is not recommended to try this Xi exercise for runners with poor balance stability.
2.2 Knee strength training methods
(1) Lunge squat
This Xi is mainly used to improve the strength of the quadriceps muscles in the front of the thighs and the glutes and hamstrings in the back of the hips.
Practice Xi steps
(1) Stand upright, hands on the waist, feet shoulder-width apart;
(2) Take a step forward with your right foot, bend your hips and knees 90 degrees into a lunge position;
(3) Extend your hips and knees in an upright position.
Tips:
This exercise requires Xi keeping your chest straight and your back straight, your abdomen tightened, your right knee not exceeding your toes, and your toes always moving forward. Xi 2-3 times a week in sets of 8-10 repetitions; as strength levels can be increased by holding dumbbells, kettlebells or shouldering barbells to continuously improve hip and knee strength levels.
(2) Squat with weights on dumbbells
This Xi is mainly used to improve the strength of the quadriceps muscles in the front of the thighs and the glutes and hamstrings in the back of the hips.
Practice Xi steps
(1) Place your feet shoulder-width apart, look ahead, and hold dumbbells at your side:
(2) Bend the hips and knees to a position that feels comfortable for you;
(3) Extend your hips and knees to complete the squat action and return to the starting position.
Tips:
This exercise Xi requires you to keep your chest straight and your back straight, your abdomen tight, and your right knee over your toes, with your toes always moving forward. This movement can also be done in the form of a hand-held kettlebell or a barbell on the shoulders to increase the weight. Xi 2-3 sets of 8-10 reps per week; hip and knee strength can be continuously improved by increasing weight levels as strength levels are achieved.
3. Auxiliary training methods for tiptoe landing techniques
The running technique of tiptoe landing requires high flexibility and strength of the ankle joint and foot muscle groups of the runner, so it is necessary to train the flexibility and strength of the ankle joint and foot muscle groups in a targeted manner.
3.1 Ankle flexibility training methods
3.1.1 Walking on tiptoe
This Xi focuses on the flexibility of the anterior tibialis muscle on the front side of the calf and the strength of the posterior gastrocnemius and soleus muscles.
Practice Xi steps
(1) Stand upright, feet shoulder-width apart, hands at the sides;
(2) Raise the left and right feet at the same time to support the weight and maintain the balance of the body with the toes;
(3) Walk forward with your left and right feet alternately for about 10 meters.
Tips:
At the beginning of the Xi, you can repeat steps 1 and 2 in the same place, and as the Xi progresses, add step 3 and increase the distance you walk.
2.1.2 Heel walking
This Xi focuses on the flexibility of the posterior gastrocnemius and soleus muscles of the calf and the strength of the anterior tibialis muscle.
Practice Xi steps
(1) Stand upright, feet shoulder-width apart, hands at the sides;
(2) Lift your left and right feet and use your heels to support your weight and maintain your balance;
(3) Walk forward with your left and right feet alternately for about 10 meters.
Tips:
At the beginning of the Xi, you can repeat steps 1 and 2 in the same place, and as the Xi progresses, add step 3 and increase the distance you walk.
2.2 Ankle strength training methods
Reduce the risk of injury to the ankle ligaments, Achilles tendon and soft tissues of the foot by strengthening the ankle, calf and foot muscles by strengthening the muscles of the ankle, calf and foot muscles.
(1) Dumbbell weight-bearing calf raises
This Xi exercise is mainly used to improve the strength of the gastrocnemius and soleus muscles in the back of the calf.
Practice Xi steps
(1) Choose a reasonable weight according to your own situation (enthusiasts who have just started running can use their own weight, and runners who have a foundation for Xi can increase their weight);
(2) Hold the dumbbells with both hands and place them at the side of the body, keep the body upright, and fully straighten the knee joint;
(3) Raise the left and right feet at the same time;
(4) Slowly lower your heels to the starting position.
Tips:
Exercise Xi 2-3 times a week, 2-3 sets each time, 8-10 repetitions per set, and increase the weight of the Xi as the strength level increases.
(2) Elastic band ankle flexion and extension
Practice Xi steps
(1) Tie the elastic band and fix it on a stable object;
(2) Sit on the sofa or bed with your right foot stretched out of the edge of the sofa or bed;
(3) Wrap the elastic band around the instep of the right foot to maintain a certain resistance;
(4) Repeat the right foot to complete the ankle flexion and extension movements.
Tips:
Exercise Xi 2-3 times a week, 2-3 sets each time, 8-10 repetitions per set, and increase the weight of the Xi with the improvement of strength. In addition, the aforementioned dynamic stretching Xi, such as toe and heel walking, can also increase strength in the tibialis anterior, gastrocnemius and soleus muscles to increase the protection of the ankle joint.
3. Advice for running enthusiasts
It is recommended to change the way runners land on the ground from time to time, so as to adjust the mechanical load of different structures and tissues of the human body during running. For patients with knee injuries or pain, try to complete the running program with the forefoot on the ground, and for patients with ankle and Achilles tendon injuries or pain, try to complete the running program with the heel ground. Xu Yilin, Jiangsu Institute of Sports Science
Proofread by Xu Heng