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不正確的跑姿!
近日和一些跑友討論有關跑姿這個問題.在長跑網和其他地方,看到一些跑手喜歡用腳跟先著地和有意識地增加步幅.
這很可能會弄巧反拙,影響速度和增加受傷的機會.可以說,由於每個跑手身體搆造不同,很難定一個最好的跑姿,但就有不正確的跑姿,而heel-striking和overstriding就是最明顯的錯跑姿.
在外國,對這個問題有了很多科學化的研究,在這個問題上已經是豪無疑問的.在跑的時候,要注意的是步頻而不是步幅.而用腳跟先著地的大多是初跑者,當他們慢慢進步時,就大多會改成腳中先著地先.故意用腳跟先著地的跑手,也絕大部份會有"Over-striding"的問題.原因是,腳跟先著地會導致著地點在身體重心前面,造成"braking action",而減慢速度.不錯,步幅會比較大,但會讓整體速度減慢.
Over-striding (步幅故意變大)有甚麽壞處.看看以下名教練Pfitzinger怎麽說.
.... Somehow, we all have a built-in ability to select the most economical stride length. The few runners who overstride often do so because someone has told them to increase their stride length. The only way to naturally increase your stride length is to increase your strength and flexibility so that your optimal stride length increases. Running with a longer-than-optimal stride length just wastes energy...
由此可見,最有效率的,是讓我們的身體選擇步幅,而不故意把它調大.要正確增加步幅,是要通過其他cross-training和柔軟軆操來煅煉,而不是在跑時故意把步幅增大.而且,步頻比須最少一分鐘180下,低過這數,會降低efficiency.
想糾正這問題,是有方法的,
...To correct overstriding, try running barefoot. It's almost impossible to overstride when running without shoes. If you haven't run barefoot for many years, then take it easy at first because it's easy to strain a calf muscle, the Archilles tendon, or the small muscles in the feet...
光腳跑除了可以糾正overstriding,還可以糾正腳跟先著地的問題.不然的話,除非是在超軟的地,恐怕腳跟會很痛呢.
若不想真的光腳跑的話,穿Nike Free也是一個好辦法.在下也常穿的.
[ 本帖最後由 佐治男孩 於 2009-7-30 06:44 編輯 ] |
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