R*****s
发帖数: 41236 | 1 another good one:
http://runnersconnect.net/running-training-articles/heelstrikin
Heel striking:
Over the last couple of years, the heel strike (also known as a rearfoot
strike) has been increasingly labelled as the chief perpetrator of running
injury. This is curious when we consider the results of a study done by Pete
Larson at the 2009 Manchester City Marathon. Using a high speed camera,
Larson filmed runners at the 10km and 32km points of the race, and later
classified them according to their foot strike.
At the 10K mark, his results for 936 runners were as follows:
Heel strike: 88.9%; midfoot: 3.4%; forefoot: 1.8%; asymmetrical 5.9%
At the 32K mark, Larson identified 286 runners of the above runners,
displaying the following:
Heel strike: 93% (87.8% were also heel striking at 10k.). Forefoot: 0%
In light of these performance results, how can heel striking be regarded as
inefficient?
The answer could well be in what we saw earlier: running efficiency is not
so much a question of what part of the foot touches the ground first, but
how close initial contact is to underneath the hips, i.e. your centre of
mass.
Cadence:
What cadence should I aim for?
Once again, you have to be careful what you read.
As the subject of cadence has become more main-stream, so too has the
emergence of the “magic” optimum stride-rate of 180spm. The reason for
this is as follows: at the 1984 Olympics, famous running coach Jack Daniels
counted the stride rates among elite distance runners. Of the 46 he studied,
only one took less than 180spm (176spm). Daniels also noted that in his 20
years of coaching college students, he never had a beginner runner with a
stride rate of over 180spm.
Unfortunately, Daniels’ studies have been misquoted and as a result lead to
all too frequent claims that everybody should be running at 180spm. These
claims ignore the fact that Daniels noted stride rates of at least 180spm,
not exactly 180spm. History clearly shows Haile Gebrselassie running 197spm
en route to his world record time of 2:03:59 at the 2008 Berlin Marathon,
and Abebe Bikila used a 217spm to become the first man to run a 2:12
marathon (2:12:13, Tokyo 1964). | m***g
发帖数: 1633 | 2 谢谢分享，very interesting and informative！ 我就一直疑惑那些elites跑得那么
轻盈灵巧行云流水，怎么可能才180呢 | C******a
发帖数: 558 | 3 体育差生刚开始跑不久,1米62肯定不高,但是我在跑步机上5mph的速度步频(用没
calibrate过的footpod测出来的，距离大概和跑步机上出入2%的样子）都180以上。如
果要用个7mph的速度，步频就上200了。说明我很elite??嘿嘿 | R*****s
发帖数: 41236 | 4 180并不难的，慢慢憋，很快就成习惯了，每秒钟倒腿3次，或者数10秒单手摆臂15+次..
版上的高手都是200左右，不管身高多少...
【在 m***g 的大作中提到】
: 谢谢分享，very interesting and informative！ 我就一直疑惑那些elites跑得那么
: 轻盈灵巧行云流水，怎么可能才180呢
| R*****s
发帖数: 41236 | 5 说明你应该不会容易受伤， 而且有成为elite的潜力 ：）
【在 C******a 的大作中提到】
: 体育差生刚开始跑不久,1米62肯定不高,但是我在跑步机上5mph的速度步频(用没
: calibrate过的footpod测出来的，距离大概和跑步机上出入2%的样子）都180以上。如
: 果要用个7mph的速度，步频就上200了。说明我很elite??嘿嘿
| C******a
发帖数: 558 | 6 呵呵，版大都这么说，更有动力加油跑了！：）
【在 R*****s 的大作中提到】
: 说明你应该不会容易受伤， 而且有成为elite的潜力 ：）
|
|
