Running posture, running pace and foot by way of a discussion of adding a fire. The team found the pace of the runners as long as the shorter (by increasing the step frequency 5% - 10%), strength and movement in many positive changes that may occur. They wrote: recreational runners, aged 30 years, average weekly mileage of about 15 miles, preferably with speed about 9:15 / mile. They are on a treadmill in the laboratory to maintain that with speed, but with the metronome changes, the pace more frequently than their normal cadence (173 steps / min) by 10% 5% and high 5% - 10%. When the study run in accordance with that pace, the researchers measured the forces associated with their pace and movement. They concluded that: *** With the pace of the decrease, reducing rebound runners, landing closer to their center of gravity, the resulting decrease of the resistance to brake.
*** shorten the pace of the work done by the knee to reduce energy absorption. 10% increase in stride frequency also makes the work done to reduce the hip.
*** bent knee can be reduced to shorten the pace of the magnitude and number of hip action.
*** 10% reduction in the pace, the runners are even more laborious. However, the researchers believe it may be a short-term adaptation process, and noted that other studies support this view.
The following are key findings of the study summarized table, sports medicine and sports science from the online release, and soon will appear in traditional journals. University of Wisconsin campus orthopedic rehabilitation and biomedical Dr. Brian principal investigator of the project, you will see in the bottom of the table we are part of his interview. In addition to his research, the runner Brian manages a clinic, he also participated in half marathon and triathlon. Brian's half-marathon personal record is 1:38.
speed constant corresponding to the pace of change in the pace of change in stride frequency -10% +10% normal cadence stride stride frequency (cm)
111.8 100.8 91.9 center of gravity br>
10.7 8.7 7 the location - the center of gravity distance (cm)
11.4 9.2 7 brake resistance (N / kg)
382 306 256 ground reaction force (N / kg) < br>
24.2 23.6 23 knee energy absorption (J / kg)
13.5 9.2 6.1 Runner's World: What is your running biomechanics involved in the study?
Brian: I have research in this area for 15 years, I run about 10 years, 8-10 years has been the recent runners clinic. I want to say I have studied this subject very clever idea, but the original idea came from and I'm working with runners. I heard many people say they run faster when the knee injury hurt when a. At first, did not care, because all the running sprints can improve the force-related, and later, we began to think about when running fast time, what occurred. There is one thing, they often increase stride frequency and shorten the pace, landing approach may also be different. Therefore, we recommend starting patients with knee injury while running to shorten the pace. Later, many people say their symptoms almost disappeared. Runner's World: It is clear that in the study, you do not ask your subjects to wear special shoes while running, or in a certain position, is not it? Usually you just ask them to wear running shoes with the lab, according to the way they usually run. Therefore, they are all wearing running shoes with their usual to run?
Brian: Absolutely right.
Runner's World: take a look at your data, it is clear that most of them are heel.
Brian: I would say they are the back feet touch the ground. They do not need to heel directly to the ground. If you look closely, you'll find many of the back feet touch the ground is still quite light.
Runner's World: Many runners shorten your pace of measured force and motion changes occurred. How do you explain this to the important discovery of ordinary runners?
Brian: If the stride frequency increased slightly by about 5% -10%, while reducing the pace, they can significantly reduce the force on the knees. This is mainly because they reduce the vertical displacement of the center of gravity [They also reduced the foot between the location and the location of the center of gravity, which can reduce the braking resistance. Reduced pace, but also reduces the force absorbed by the hip.
Runner's World: Some people would argue, reduce the pace of increase in the number per mile the ground, therefore, lead to increased risk of injury. It was also argued that it is important to a pace of 20% -40% before the momentum of transient value or loading rate, rather than the total number of steps, I guess you support 2 kinds of argument.
Brian: Yes. The only research we can find is that enhance the damage caused by the load rate of tibial stress fractures more common. At present, we believe that the ground force will help reduce the runner, because it is based on our feedback runners clinic. If you reduce their pace, many problems have disappeared.
Runner's World: If your marathon subjects to wear flat shoes, do you think will happen?
Brian: I think, just speculation, the results of running shoes to wear with different training. I think they will choose to close our case, 5% preferred stride frequency.
Runner's World: because they know that the thinner soles to give them less protection, so they naturally reduce the pace to run?
Brian: Yes
Runner's World: Do you think that thick crust elastic stride running shoes can lead to paralysis of the runners too much?
Brian: Based on several studies, this seems a logical conclusion, including Daniel Lieberman of Harvard University. But it also some one-sided. If you look at his laboratory barefoot runners of the video, several people is also a great stride, feet back of the ground, but not directly to the ground heel. At each step of the final, there are many big moves. Some great cause the body forward stride; some people have begun to reverse before the foot down the pace of their action. Thick crust running shoes may be the main reason causing the runner forward.
Runner's World: Running posture and the possibility of fans on the center of gravity below the ground in the center of gravity is very interested in the topic. Your view?
Brian: On this issue, we have already mentioned some. I have a physics friend, a very active runner, he is convinced that absolutely can not under the ground in the center of gravity, while maintaining the upright running posture. I agree. While some people claim, under the ground in the center of gravity, the video does not support their claims. Video show that they are in the center of the ground before the.
Runner's World: When you study the runners to improve their step frequency 10%, they report feeling more effort. For those who wanted to run faster,UGG boots cheap, this is not a good thing.
Brian: Yes. However, we think this may be an adaptation to the new position running the neuromuscular response. We believe that this phenomenon after 2-3 weeks of the new running posture training will disappear. Using a metronome to learn a fast pace made it easy, but all the runners have told us that this was Change is small, the actual feeling great, at first with short steps and the intermittent feeling. We let them use the treadmill and run through the video to prove that they is not stupid. When you see the video, they agreed that they run fine, just step frequency faster.
Runner's World: Decades ago, people thought it natural runners This view appears to be changing.
Brian: Yes, it is. You must remember that many of the early research was based on the elite runners for the study. They may run 100 miles a week. If anyone going to find their best running posture is running their own elite. However, in today's runners clinic, we are faced with the runner may be 30 years old, after graduating from university, have done nothing to movement. They have fat, they have lost muscle, they have not small, when they began running when they picked it up before they are 10 years or more old habits. This is the people who are often injured, they are also those who can benefit by reducing the pace of the people.
Runner's World: In recent years, many of the advice to runners, barefoot running, running shoes to wear protection at least,UGG shoes, before the feet touch the ground running. Now, you said that to shorten stride run up to many of the same effect. Do you intend to argue that this approach better than several other,Discount UGG boots, more intelligent?
Brian: In our study, the original has a chapter devoted to this problem, but deleted by us. In fact,UGGs, we have not written the other sections of the results and report. We hope soon to publish in other journals. Now we do not intend to promote small stride, because we have not hurt recovery results. We just heard the news from the runners clinic, we will soon have their own conclusions, but still early.
Runner's World: Do you think that a short stride may be easier than any other method?
Brian: Of course, it can reduce the number of forces, which can run to change your posture a little, it may reduce the risk of injury. If you want to change your running posture a little, you can choose no other type of high heel shoes. Even a short stride to run the transition to barefoot running good way, if you want so. It is a good start, it can increase your stride frequency. Then, if you want the transition to barefoot running ...
Runner's World: You and some of the changes recommended by the possibility of reducing some of the damage while increasing some damage?
Brian: Of course, also possible. We have demonstrated the greatest benefit is in the knee and hip. The force of the ankle has not changed. I do not worry about this. Typically, most runners ankle is not a problem. If the muscle is not fully adapted to your ankles and feet may be subject to more injuries. However, the general direction is that if you focus by reducing the momentum shift and reduce the ground reaction force or a large change, I do not think it is a bad thing can lead to injury.
(Translator: From the runner's world.com)
article from: Run Forum (detailed article reference:
No comments:
Post a Comment