f*******d
发帖数: 12693 | 1 咱在说长跑，midfoot landing，讲半天你又扯回脚尖着地了。 |
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s******p
发帖数: 819 | 2 just found this website from harvard. they obviously studied barefoot very
scientifically. their conclusion:
Our research asked how and why humans can and did run comfortably without
modern running shoes. We tested and confirmed what many people knew already:
that most experienced, habitually barefoot runners tend to avoid landing on
the heel and instead land with a forefoot or midfoot strike. The bulk of
our published research explores the collisional mechanics of different kinds
of foot strike |
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w****1
发帖数: 4931 | 3 Around the lake 24 hour ultra.
The race started 7pm last night. I would cover the first 50 miles in less
than 9 hours with ease. At the time 100 miles felt like a piece of cake in
24 hours, and I was easily on pace to 120. But my right ankle started to get
real sore in the front. I couldn't flex my ankle and it was extremely
painful to land on my heels. So I ran short choppy strides on my forefoot
and midfoot. But then even that hurt real bad, on hard surface at least. So
I tried to run on grass |
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w****1
发帖数: 4931 | 4 I always thought that since I haven't been doing much marathon training with
ball landing, my calfs don't have enough endurance to carry me through an
ultra. In my last ultra race, I felt very natural to do forefoot/midfoot
strike at the beginning, and did it for at least 10-15 miles I think. At
some point my right calf got a little sore and I tried to combine a bit of
heel strike. But after 9 hours, when my ankles started to hurt, heel strike
became unbearably painful, and I was forced to run o |
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A****t
发帖数: 759 | 5 Awesome! totally agree that forefoot landing is extremely efficient.
I ran forefoot and midfoot landing 50/50 today. maybe my calf is still week |
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j******e
发帖数: 129 | 7 楼主能否分享一下你练习running form的经验？对于新手来说，这个非常重要。
我有个问题想请教楼主，我最近尝试midfoot landing,基本上感觉是踮着脚在跑，感觉
小腿上的肌肉有酸的感觉，这个属于正常现象。但是，一般跑到10 miles左右的时候，
我的前脚掌就会痛，而且还伴随着很麻的感觉，基本上就得停下来休息一下。请问楼主
这个有可能是什么原因导致的？我的脚是平足弓，不知道是否有关联。
谢谢。 |
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w****1
发帖数: 4931 | 8 running form checklist:
1. lower back straight
2. drive with hips
3. feet aligned, pointing forward
4. paw back
5. imagine a soccer ball is rolling back under your feet
6. relax your arms as if you are holding butterflies in your hands
for forefoot, midfoot strike, it's better to start by practicing barefoot
drills. The main purpose of barefoot drills is not to improve the strength
but to set your body (especially the upper body) in the right position for
forefoot strike, and to teach your legs |
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z********0
发帖数: 9013 | 9 请教一下楼主，midfoot striking也是脚跟不着地的吗？ 还是视频里着地的瞬间太快
，眼睛看不清？
谢谢
(楼主有个高速摄像机就好了，我们可以看慢动作，仔细学习了) |
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w****1
发帖数: 4931 | 10 The idea of midfoot strike is essentially to land on the outside edges of
your feet. It doesn't really matter if the heel of the shoe touches the
ground first -- the important thing is that you feel the force applied to
the mid section of your feet, rather than on the heels. |
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z********0
发帖数: 9013 | 11 Oh. OK. Thanks for the explanation. I misunderstood the concept of midfoot
striking.
Some articles I read say that, for forefoot striking, once the ball part of
the foot landed, it then rolls to the heel. Is that true? |
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w****1
发帖数: 4931 | 12 Yes. You can find the slow motion running forms of Ryan Hall and other
elites on the web, which are much better and also clearer. The elites raise
their knees much higher and push back with their feet much more than I do --
something I'm trying to work on.
midfoot
of |
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f*******d
发帖数: 12693 | 13 单单一周跑50迈跟连续18周跑50迈是完完全全的两个概念，你还来得及改回去。你看AM
里的speed workout，都是假设你的tempo速度可以达到或者接近10mph的，你还没有这个
基础的话，12mi跑已经很吃力，中间再夹上30～40分钟的tempo怎么能受得了呢？
第一个马拉松不要讲速度，能跑完就可以了。建议你还是老老实实用Hal Higdon的Novi
ce计划会比较现实，因为你本来就没有什么运动的基础在。
你可以去跑步机上录下来给我们看看，脚跟疼你肯定有严重的heel stride了，肯定不是
你想象中的midfoot landing。 |
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g*****r
发帖数: 4444 | 14 ^_^, 我已经习惯前脚掌着地了，下坡的时候也是脚后跟着地。我的鞋子脚后跟很高，
所以就算前脚掌着地，还有点感觉像midfoot landing, 不过我知道自己一直用ball在
land and kick. 今天特别观察了一下上身浮动，貌似不大 （感觉上身浮动小的时候
cruise起来也不费劲）。还觉得今天跑的后背特别直，诶，反正自我感觉良好的很。有
可能overtrain了。
姿势好真重要啊，事半功倍。
found
I |
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w********6
发帖数: 12977 | 15 Haile Geb 年轻的时候的确是 forefoot landing, 跳跃的小鹿
AM 里面也提到，他转向马拉松第一次失败后，总结自己不应该 forefoot landing, 后
来根据别人
的录像研究，他一脚 heel strike, 一脚 midfoot landing |
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b***i
发帖数: 10018 | 16 From my shoe wear pattern, i think my left leg is heel striking, right leg
is midfoot striking.
And from doing one legged squat, i also found my left leg is slightly
stronger than my right leg, not sure if this is related. |
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p***r
发帖数: 4859 | 17 今天终于跑了今年的第一个室外LONG。 气温也帮忙，早上9点多的时候才65F左右
。
还是有几个问题。
1. 近半个月都没有跑任何超过5Mile的，一下子上到13，还是有点不舒服。表现
就是右腿膝盖在11mile的时候发痛，最后就是走走跑跑回到停车场。
2. 室外的坡度完全打败跑步机，稍有坡度，这个速度就噌噌往下降。
3. 心跳还是控制在刻意接受的范围，大约是150左右。
4. 自从被批评脚跟着地以后，今天刻意地用midfoot，或forefoot。可惜没有录
像，不知道是不是如我想象。
下面训练要注意的。
1. 加强腿部和膝盖肌肉练习。 有啥姿势？
2. weekday还是要把距离提上去。这个时间上还是有难度。
3. long 10%继续增加 |
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w****1
发帖数: 4931 | 18 It's a bit counterintuitive, but even if you do heelstrike on the uphill,
you should still do forefoot or midfoot on
the downhill, precisely for the reason that your knees would take more
impact otherwise. To begin, just run
downhill slowly and gently on forefoot. It may feel weird initially, and you
may feel like your calfs are gonna
cramp, but you'll get used to it. |
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b***i
发帖数: 10018 | 19 great experience on forefoot strike and barefoot running.
From my experience, although i thought i have been doing midfoot strikes,
but all my shoes had significantly worn at the outside of the heels. I guess
I am still a heel-striker. From what you said, I now realize that the
transition will be long and painful.:)
2009
the
put
at |
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w****1
发帖数: 4931 | 20 The feet can be strengthened. When I first attempted the transition to wave
creation and forefoot strike last
fall, my feet hurt from running just 6 miles. A few months later, my feet
are strengthened and no longer get
sore. Overly cushioned running shoes does not give you the opportunity to
strengthen your feet. Surely one
can adjust his running form in any shoes, but most people don't realize they
need to adjust their form to begin
with. They feel like they are running like a deer until they s... 阅读全帖 |
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w****1
发帖数: 4931 | 21 That sounds pretty good. Are you mostly doing forefoot, midfoot, or heel
strike? |
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w****1
发帖数: 4931 | 22 Sun looks like a heel striker, Jia looks like a midfoot striker. |
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d****i
发帖数: 4354 | 23 In theory you can kind of do that, rotate forefoot, midfoot, heel, hehe. |
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e*e
发帖数: 6808 | 24 I actually did forefoot for one mile, and then mixed with midfoot and
forefoot for 4 miles today. I cannot hzndle all forefoot landing yet. also
need to work on paw back. |
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w****1
发帖数: 4931 | 25
absolutely. I currently do all of my runs on forefoot.
forefoot strike is supposed to make you land your feet EVEN LIGHTER. I make
much less sound with forefoot
strike than heel strike. On the trail pedestrians often don't hear me coming
up from behind.
Judging by your history of running you are likely to abuse yourself no
matter what form you do.:) You still have
to obey the rules with forefoot strike, 10% etc. Hard surface will still
make a difference - it will put more stress
on your calfs a... 阅读全帖 |
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w****1
发帖数: 4931 | 26 even if I decide to go back to midfoot strike in ultra training? :) |
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o*******r
发帖数: 4921 | 27 你已经有过wave rider了,所以穿nimbus应该没问题.
这两双感觉比较接近,不过wave rider好像更软一点,太平,不太适合forefoot/midfoot
landing.我觉得nimbus比wave rider舒服,鞋跟高一点,脚跟能多点support. |
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w****1
发帖数: 4931 | 28 after Wednesday's speed work I felt a bit tightness in my soleus muscle just
above my right ankle. It didn't seem to be a big deal at the time, but just
hours after I finished my workout it became a fully blown inflammation and
hurt when I walked. In my past experience, an injury that shows up all of a
sudden AFTER a run is usually not so serious and should be only temporary.
Yesterday in my recovery run it started to hurt after just a mile and I cut
the run short at three miles. The inflammatio... 阅读全帖 |
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w****1
发帖数: 4931 | 29 现在down time没有训练可以分享，就写一点跑步伤病防治的经验吧。
I. 训练的基本原则。
1) 最重要的是跑步姿势，这点讨论过很多。个人认为forefoot strike和midfoot
strike最佳，heel strike危险系数比较大。关键是落脚轻，paw-back, 保持膝盖一定
的弯曲（即使是脚往前伸的时候），落脚点在身体重心下方。小步高频比较安全。
2) 10% rules: 每周Mileage增加不超过10%，每周的speed work (interval, tempo,
repeats)不超过总Mileage的10%.
3）系统训练之前要有base training, high mileage low speed/heart rate. 最好在
base building期间weekly mileage达到甚至超过后期训练的peak mileage.
4) race之后一定要有recovery period, 不一定要停跑但速度一定要慢。
5) 高强度的训练之间间隔两到三天。一般肌肉的inflammation在训练48小时之后达到
顶峰，所以间隔一天一般是不够的... 阅读全帖 |
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w****1
发帖数: 4931 | 30 现在down time没有训练可以分享，就写一点跑步伤病防治的经验吧。
I. 训练的基本原则。
1) 最重要的是跑步姿势，这点讨论过很多。个人认为forefoot strike和midfoot
strike最佳，heel strike危险系数比较大。关键是落脚轻，paw-back, 保持膝盖一定
的弯曲（即使是脚往前伸的时候），落脚点在身体重心下方。小步高频比较安全。
2) 10% rules: 每周Mileage增加不超过10%，每周的speed work (interval, tempo,
repeats)不超过总Mileage的10%.
3）系统训练之前要有base training, high mileage low speed/heart rate. 最好在
base building期间weekly mileage达到甚至超过后期训练的peak mileage.
4) race之后一定要有recovery period, 不一定要停跑但速度一定要慢。
5) 高强度的训练之间间隔两到三天。一般肌肉的inflammation在训练48小时之后达到
顶峰，所以间隔一天一般是不够的... 阅读全帖 |
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w****1
发帖数: 4931 | 31 This is a guy who has set the American record in 5000m and is the second fastest American in the half marathon. But even he needed to work on his form in order to do well in the marathon, and on the way of moving to forefoot strike he experienced some setbacks.
http://www.nytimes.com/2010/10/17/sports/17runner.html
"Salazar thinks that form is as important for distance runners as for
sprinters. He changed Ritzenhein’s posture and stride, admonishing him to
hold his arms higher, to bend less at t... 阅读全帖 |
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R*****s
发帖数: 41236 | 33 嗯， 感觉似乎只有爬坡的时候才用到小腿。。。俺一般都是大腿疼，
跟腱偶尔疼一下。。 |
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m**k
发帖数: 18660 | 34 easy run也forefood landing?脚跟不着地? |
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w****1
发帖数: 4931 | 35 absolutely. also recovery runs. well the heel does land, but following the
forefoot. in my last ultra, after 55
miles, I was doing forefoot strike at 12:00 pace -- the only way I could run
. heel strike would hurt my ankle
excruciatingly at the time. |
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o*******r
发帖数: 4921 | 36 对.所以我一直误以为我是forefoot landing,直到那天一帧一帧的看了我跑步的video. |
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m**k
发帖数: 18660 | 37 有support的鞋。就不是真的forefoot landing乐。
不回到support鞋的老路了 ？ |
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w****1
发帖数: 4931 | 39 oh come on, you gotta run the way you are trained to run. if I go for a 10-
mile run in VFF right now I would
still get sore calfs. after CIM, I'll consider truly go the distance in VFF. |
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m**k
发帖数: 18660 | 40 不是。我是说 有高跟的鞋，就是让小腿省力的。但是这样其实不是真的forefoot
landing.
VFF. |
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w****1
发帖数: 4931 | 41 of course, the purpose of forefoot strike is to run efficiently, not to wear
out your calfs.:) |
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c*********n
发帖数: 2120 | 43 I think 薄 is better because your feet is more close to the earth, so more
natural and sweet?-:) |
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d****i
发帖数: 4354 | 44 跟厚一点可以比较容易借点力，歇歇小腿，跟腱不会太累。 |
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m****i
发帖数: 1980 | 45 looks like you need wear stability shoe |
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e*e
发帖数: 6808 | 46 2140是stability吧
我非常非常的不喜欢
好像stability的鞋子都很硬
我喜欢轻薄的鞋子，这两天跑的短，一直在穿2000年买的海尔斯，不知道是不是自己找
死。
当然，也许我喜欢的是毒药 |
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m****i
发帖数: 1980 | 47 i never wear 2140
you can try Mizuno Archimy 9,not hard at all... |
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c*******r
发帖数: 13580 | 49 mizuno alchemy 9? alchemy is on the soft side. I have worn a pair of alchemy
7 and they are super soft on the heels, almost encouraging you to heel
strike. I just got a pair of alchemy 9 and have run 4 miles on a treadmill
today. they feel a bit firmer than 7 and thinner on the forefeet. I will get
a better idea after tomorrow's run on asphalt. they are the lightest I can
find among MC shoes. |
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f*******e
发帖数: 4531 | 50 我觉得要想小腿不酸，必须要高步频，低步频很难，不过高步频累大腿。 |
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