Table of contents:
- The wrong way to run can cause broken bones
- Which is better running: heel vs forefoot?
- Don't sit down immediately after running
- Not all pain after running is bad
Come on, which of you is used to running while swinging your arms across to the opposite side of your body? This way of running is actually not quite right because it focuses so much energy on the arm. As a result, your body forces your hips to move against the movement of your running legs. Instead of throwing you forward, you actually get tired quickly by running just a kilometer or two. Watch Out. The wrong way to run can cause you serious injury.
The wrong way to run can cause broken bones
One of the most serious mistakes in running is to tackle the ground on your heels. This will put too much pressure on the metatarsal bones and result in bone fracture. Landing with a heel will also seriously damage the cartilage in the knee.
Runners who use heel landings during long distance running can risk damaging their thighbones. This posture increases the pressure on the lower leg and ankle, causing pain in these areas. The pain can then spread to the back as the impact can spread through the waist. What's more, because heels are not designed to hold the full weight of the body, landing on the heel while running over time will erode the heel veins of the foot, causing chronic pain and tissue damage.
Do not also "brake" running directly with the soles of the front feet. This way of running is also less precise because of the risk of lower leg injuries. Plus, this posture requires extra encouragement so you can move forward. As a result, running like this can lead to chronic pain in the back, pelvis and lower back.
Which is better running: heel vs forefoot?
When compared to landing on your heels, landing on the front of your foot while running looks much better. Leaning forward places your body's center of gravity on the front of your foot, making it easier for the leg spring mechanism.
But you still have to pay attention to the distance. Because when you run, your waist, knees, and feet always have to hold your weight. The contact between the foot and the surface should be very short. Therefore, your toes will not be strong enough to sustain your body weight if you are running a distance of more than 10 km. Holding your heel against landing with it will also put a lot of pressure on the calf and the Achilles tendon, which can lead to injury.
So, what is the best way to run? It all really depends on the situation and conditions when you are running. Landing on both the heel and the forefoot is equally risky. However, nearly 75 percent of professional runners use their heels to land when running. Runners who land on their front feet do not finish in the first four positions.
Don't sit down immediately after running
After a grueling running session, your instinct is usually to sit down and rest. However, sitting straight after vigorous exercise is actually harmful to health. Your heart continues to pump blood as you run, which increases blood flow. You need to keep the blood flowing by walking and stretching your muscles. If you stop moving, your muscles will likely stiffen. Muscle soreness will haunt you for the next several days.
Not all pain after running is bad
When you first start running, it is normal to feel pain. However, your body should recover after a few runs forward.
If the muscle pain doesn't go away, or if you still have pain in one part of your body and it doesn't go away, there must be something wrong with your running technique. You will need to improve your running technique, and possibly find a trainer to avoid further injury.
Hello Health Group does not provide medical advice, diagnosis or treatment.
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