Before reading this article, please understand that there is no such thing as "perfect" form running. Since everyone has different limb lengths, varying the size of muscle fibers and angles, different masses, and a separate walk requirements, no athlete will run the same. But there are * characteristics of a good runner fairly constant from person to person. Let me introduce you to four, and include a drill to improve each.
1. Increased range of motion of the kneeduring the swing phase. This means that the right knee should be bent (towards the butt) when your right leg is bent forward while walking, unlike the right knee is more extended (of ass). The same is true for the link, of course. Think of it this way - if you're swinging a weight at the end of a stick, you move the weight faster with less effort, if the stick was shorter. In this case, the stick is the leg, foot, and weight. Fromknee (the post), more curved (or less), you can shift your weight (the foot), much faster with less effort. The result will be not only a faster swing time (ie a faster turnover rate), but also less effort to achieve the desired stroke length.
Drill: a heel-kick-ass. During your normal walking, bending the knee begins to exaggerate, to touch your buttocks with your heel with every step. Thu 20 touches both the right and left legs, continue normalpattern.
2. Maintain flexible quadriceps and hip flexors. These are the muscles of the anterior thigh that act to straighten the leg. If you are narrow, lack of flexibility could inhibit the ability to complete the leg from the push-off phase of the corridor.
Drill: Rack Platform. Ideally, the pubic bone to be tilted backward stretching of the quadriceps and hip flexors. To achieve this, find a platform or raised surface around the kneeheight or slightly higher. Step away from the platform and standing on his right leg, bend the left knee and left foot lock at the bottom of shoe laces, on the surface. Hold 15-30 seconds, then switch.
3. Consciously focus on pushing back at every step. This will not only take your buttocks and hamstring muscles during push-off of the corridor, but also to maintain constant attention to the roles. Rather than focusing on the use of the muscles around theknee to give the driving force, concentrating on running his hips.
Drill: Lean-Fall-run. Quiet and very high as possible. Without bending the knees, then the body forward until the "fall to the ground and are forced to take the first step forward. Transition directly to a quick 10-20 yard run if an attacker standing and lean back with your hips.
4. Avoid excessive ankle and hip flexion. Do not bend your knees and ankles flex exaggeratedduring the landing phase. Although it may seem that reduces impact forces, there is no empirical evidence that runners who bend the knee injury less than non-runners. However, there is evidence of an increase in time spent in contact with the ground that your elastic rebound of the land and total assets of each step. Will naturally avoid excessive flexing of the knee and ankle when you focus on minimizing the time of foot strike.
Drill: The number of Cadence.During execution, count the number of strikes the right foot in a period of 20 seconds. There must be 30 or greater, indicating a rate of 90 or higher. Increased frequency shows decreased ground contact time.
Focus on making these changes in your way, and you will see a significant increase in efficiency and economy. If you prepare for the race of the season and the design of the monthly and weekly training plans, to look at the special training offered by the Pacific Elite triathleteFitness, http://www.pacificfit.net.
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