1. Front foot or back heel landing first?

When I started running, I landed on the ground with my heel first and then changed to the forefoot. Then for a period of time, when you run slowly, you land first with your heel, and when you run fast, you land first with your forefoot. Now, whether it's fast or slow, you'll land on your forefoot first.

There are two advantages of landing on the ground first with the sole of the foot:

Firstly, the time of foot contact with the ground is short; secondly, it can better cushion the impact force of the ground to the knee when landing.

So, if you want to increase your speed, practice landing on your forefoot. However, whether it is the sole or heel landing first, at the moment of contact with the ground, it should quickly transition to full foot landing.

2. How to improve the speed?

First of all, we notice that the decrease of speed in the middle and later stages of long-distance running is mainly caused by the decrease of stride frequency. Therefore, increasing the stride frequency is the most effective way to improve the speed. Marathon generally advocates fast frequency.

In addition, the difference in stride frequency is also the main difference between us and professional athletes.

I used to use the frequency of two-step breathing and two-step breathing. Later, in the Zhengbian marathon, for the first time, we used the frequency of three-step breathing and three-step-by-step breathing, and we persisted in the whole process. The first half of the journey was 1h26'30 and the second half was 1h25'03. Since our stride is basically small, I think we can control the speed by breathing.

I remember the first time I practiced fast frequency, I had a feeling of floating. Maybe this will increase the proportion of the horizontal component when you step on the ground. While the horizontal component is the effective force in running, the vertical component not only has no direct contribution to the speed, but will increase the burden on the knee. If you can find the feeling of "no trace on the snow" and "skimming shooting", it is estimated that it will reach the realm of high-frequency perfection. We know that the latter happens when the incident particle is at a small angle to the plane.

3. Push the floor

Increasing the force of pushing the ground, or pushing the ground with the sole of your foot, will directly lead to the increase of speed. Increasing the force of pushing will lead to the increase of stride frequency and stride length at the same time.

But this is more physical, these have some strengthening training methods.

As mentioned above, push the floor as horizontally as possible.

4. The thigh drives the lower leg

Generally speaking, there is a sentence about "thigh driving calf" in running posture, which is not very noticeable. This is actually more important.

In my opinion, there are two main factors:

First, the thigh drives the lower leg, which can improve the speed and frequency of leg extension. All the kicking movements I know are that the thigh drives the lower leg, such as horizontal kick in Taekwondo, whip leg in Sanda, kicking in football, kicking in self swimming, etc. Why should thigh drive crus? I think it's probably helpful for the waist. In freestyle, the forearm is relaxed immediately after the hand pushes the water, and the forearm drives the forearm forward. And now it's the fastest part of freestyle.

These similarities are probably caused by the structure of the human body. The same structure determines that similar actions should be adopted to achieve similar effects. In the words of "physiological health", it is the structure that determines the function.

Second, about this can help the calf relax. I used to have a tight calf after training, but now even after running a marathon, my calf is very soft. It may be related to this.

5. Relax

I have been told to relax in exams since I was a child, but it has been recent years that I have really realized the significance of relaxation. Relaxation is really a good state. One of the key words of traditional Wushu is relaxation, which is worth pursuing for a lifetime.

What we pay attention to in relaxation is: the muscles that should be forced should be forced, and the muscles that are not forced should be relaxed; when the muscles should be forced, they should be relaxed when they are not.

In the process of marathon, we should pay attention to "relaxation and labor saving". For example, after the legs step on the ground, the legs and ankles immediately relax.

In this way, muscle tension - relaxation - tension - relaxation, if you can reach the dead circle is perfect.

6. Strength in the waist?

For martial arts, it is absolutely stressed that strength comes from the waist. A punch and a kick can only be counted into the door when the waist strength is used.

Maybe I'm ignorant. I've never seen the word "waist" in the analysis of running skills. Maybe in actual running training, the coach will teach athletes how to use the strength of the waist. For our amateurs, it's OK to honestly follow the current running techniques and postures. First, we should improve our speed to a professional level. Everything else is floating clouds.

But I want to do some research.

I have tried to use the strength of the waist consciously when running. It is really able to run faster and lighter, but it is more physical. But for professionals, as long as they can improve their performance, how much physical strength they need is probably not a factor to be considered.

Maybe there are too few trials to find an economical way to use waist force, but I'm sure that if we use waist force, we can improve our performance. In fact, the thigh drives the lower leg, and the process of stretching the hip joint should be when using the lumbar force.