(Updated in February 2021, I ran 5000km, and planned to run 1800km+ in 2021) Starting from a Xiaobai wearing New Balance casual shoes, he started running 5000km+ today, participated in more than ten marathons, PB350, can run 5000km+ without injury Do the following: 1. Correct running posture. Use your hips and thighs to force your body forward. When running, do not lean sideways. Beginners should not have too large strides, and do not take big strides. 2. Be sure before running. To warm up three. The correct running shoes provide all-round protection. Four. The accumulation of running volume should be gradually improved. Five. How to balance running with work and life one. Do the following points in a good running posture. More than 80% of injuries can be avoided. For beginner runners, most injuries are caused by running posture. There are also many professional answers on Zhihu. Runners see It is often at a loss. If there is no special training, it is difficult to follow their explanations. After running for four years, I have summarized the following tips. Doing the following points can keep most injuries away from you: 1. Forget the calf and use the hips and thighs to run hard. One of the common mistakes made by new runners. , Many runners asked me privately about the pain in their knees after running. After talking about the situation, most people made a louder foot landing sound when running, and they always felt that they were running on the ground. This is a typical running on the ground. , Without exerting force on the hips and thighs. When running, you have to use your hips and thighs to drive your calves to run. Use your hips and thigh muscles to raise your legs as shown in the figure below, instead of sending your feet forward every step of the way. Run with the hips and thighs. 2. Lean forward and use gravity. Another common mistake made by beginner runners is that the legs go out first and then the body follows up. This tends to be a bit backwards (this is most likely to occur when running on a treadmill). The problem, the typical treadmill posture, because the crawler on the treadmill carries us in motion, which is why I do not encourage running on the treadmill). This is an extremely uneconomical way. This running method is equivalent to the entire center of gravity at the back of the body. We are dragging our body to run, which makes it particularly easy to get tired. But if we lean forward while running, the center of gravity is in front of the body at this time. Due to the effect of gravity, the body has a tendency to fall forward. We can use the gravity of the body to step out. At this time The body is still leaning forward, so we can always use our strength to complete one cycle after another. The picture on the left is typical backwards, and the picture on the right is the correct running posture. 3. Don’t lean when running, and don’t have lateral force. The common mistakes of beginner runners are to lean to the left and to the right. As a result, there are countless numbers of people who ran out. S-curve, everyone knows that this method is not only extremely uneconomical and wasteful of energy, but also extremely easy to get injured. The following is the decomposition diagram of the force when the person I did in PPT has lateral force during running: PPT is purely hand-made knee lateral force decomposition diagram. The F is combined in the process of running an S-curve. Lateral force, in addition to the ground kicking force Fz (Fz can be offset by the cushioning effect of the calf and running shoes), it also has a lateral force Fx. This Fx is the cause of the injury. It will have a knee Lateral impact force, the knee will be injured by this force over time. Moreover, this Fx is a useless force and cannot provide any help for running, and the energy is wasted. So don’t lean your body when running, keep a straight line to maximize energy utilization and avoid injury. 4. The stride should not be too large. Avoid people who often run in large strides. You can judge the general level of the runner by looking at other people’s running posture. Usually, people who run in large strides either have a particularly high level of running, or Do not run, ordinary people are too easy to get hurt when striding, I used PPT to make a force decomposition diagram to explain why it is easy to be injured by striding: PPT hand-made decomposition diagram of the knee force on the knee. The F is the running process. The force of the human body on the knee is divided into two components along the thigh: the component force Fz is transmitted through the calf to the running shoes and then to the ground is offset by the cushioning of the running shoes and the person itself; the component force Fx is passed down by the person The bending of the knee during the process is offset; if the stride is too large, that is, the angle ɑ is relatively small, then the component force Fz changes from Fz0 to Fz1, and the component force becomes significantly larger, which means that the downward force on the knee changes Larger, the knee can withstand the force is limited, the greater the force received, the greater the risk of injury, which is why first runners do not take big steps. Let me explain why I say that people who stride either can’t run, or their level is particularly high: Because a person’s stride frequency is roughly a certain amount, under the condition of the same stride frequency, the larger the stride length is. The faster the speed, so you will see that many professional players have a particularly large step frequency. This is because their leg muscles have been extremely strong, and their internal strength has reached the point of perfection. All the moves are easy to use, as shown in the figure below. It is the running posture of the jeepgeorg marathon world record holder (red dress in the middle). His stride is particularly large. If ordinary people run at his pace, they are really going to be crazy, and it’s strange if they don’t get hurt. two. Be sure to warm up before running. When I first started running in 2017, in order to complete the running task, I really put on my shoes and started to open the Gudong APP to start timing, and I started accelerating immediately. You can’t waste every step, so I can close the Gudong APP for 5km. Send a screenshot of the circle of friends to check in, and then quickly go home to watch the show. Have a lot of people have had the above plot, just calculate the running distance and time when they go out, and then start to accelerate with the timing of the APP without wasting a minute and a second to finish the run, even the machine just starts to run requires an adaptation process, In winter, there is still a hot car process just after the car is started. When the car oil is heated to a certain temperature and the optimal lubrication efficiency is spread over the entire circulatory system, it starts to drive at high speed, and the engine life will be longer. What’s more, our human body has such a complicated system. All organs and joints of our human body also need to be warmed up to achieve the best state, so that the elasticity and extensibility of muscles, tendons, and ligaments can reach the best state, in order to better protect us. Regarding how to warm up, in fact, every running APP has a video warm-up tutorial. I also followed the video tutorial at the beginning, but it was difficult to stick to it. I felt that warm-up was too boring. Later I found a simple trick that is simple and easy to operate, and it is really practical: every time I run, I start by jogging slowly for about 1km, and use the eight or nine minutes of jogging to warm up my body, mainly including the ankle joints. Knee joints, and body temperature. At this time, you will obviously feel that the temperature of each joint is rising, and then start to accelerate and run at a normal speed, which achieves the purpose of warming up and accumulates running distance.three. The right running shoes can provide all-round protection. For beginner runners, their own leg muscles are not strong enough, and they cannot achieve the purpose of protecting themselves only through the leg muscles. This requires additional protection, which is also The reason why we should buy a pair of protective running shoes. In the sport of running, the higher the level of people, the lower the requirements for running shoes. This is why you can see some black runners wearing sandals and slippers in domestic marathons. The picture below is Ethiopian athlete Amo. Neil wore slippers in a game and also won the championship. The black buddies on the right wear sandals and slippers to win the marathon in the early stage. It is especially important to choose a pair of protective running shoes. When I first started running, I wore a pair of New Balance casual shoes. At that time, my feet hurt every time I finished running, and I even bought it later. The racing shoes are used for normal running training. The result is that the racing shoes are too thin and the cushioning is very poor. After running, the knee hurts. Fortunately, after a week of rest, it is better. Fortunately, I have not suffered a serious injury. I have a deep understanding of running shoes in Climbing and Rolling. I have been able to choose the most suitable running shoes according to different usage scenarios. Thanks to these running shoes for allowing me to run 4,000 kilometers with peace of mind. I also summarized my experience and skills in choosing running shoes, and shared them in the following article. The full text is hand-coded and is loved by the majority of runners. I have already liked 5000+ and favorites 13000+. It should be able to answer almost all of you. If you have any doubts about the choice of running shoes, you can also private me: Seeker: Running shoes bloggers compiled 4D running shoes purchase strategy and usage tips (updated in February 2021) zhuanlan.zhihu.com four. Accumulation of running volume should be gradual. The subject of running 10 kilometers a day has symptoms of knee pain. When I was preparing for the race in 2018, my monthly running volume suddenly increased from 150km to 10km per day. After running 230km for 23 consecutive days, the month (10 I stopped running in the last week of the month). My knee was so painful that I could walk. Fortunately, it recovered after a week of rest. It frightened me. Since then, I never dared to increase the amount of running suddenly. . It is recommended that the subject of the subject must proceed step by step, slowly increase the amount of running, and must listen to the inner voice, and stop and rest immediately when you feel tired. 5. How to balance running with work and life, here are some small tips: With the frenzy of national marathons in recent years, some runners are too fanatical to affect their normal work and life. About how to balance running and Life and work, I have also summed up some experiences in the course of running in the past few years, and share with you: 1. Why don’t you bring such a good exercise with your family? My wife and I got married through running. She doesn’t run but likes it. People who run, think that people who can persist in such a boring activity as running must have perseverance, which is a magical logic. In order to prevent her from complaining that I do not accompany her, I usually train her: I run by the river, and I take her for a walk by the river; we must take her with her every time we race, we usually go to one place for horse racing. By the way, travel in that place; such an operation, so the family will have conflicts! 2. I run less on weekdays and increase the amount of running on weekends. I usually work a lot of overtime. If I come back at 8 or 9 o’clock, it’s too late to go for a run. Therefore, I made a plan for myself to run at least once on weekdays. If there are no special circumstances on weekends, two Run twice a day, so that the working day will not be too stressful, and it will not affect the work. 3. Be cautious about morning run on weekdays. I have tried both morning run and night run. In the end, I chose to run day and night at work. Both morning run and night run on weekends. Mainly if I run in the morning on weekdays, I go home and take a shower and then go to the company for breakfast. I feel sleepy when I go to work. I have used E heart rate to run but I am still sleepy. In the end, I can only choose to run at night. 4. Get up early on weekends and run in the morning without delaying the day. On weekends, there are always a lot of outing activities, such as self-driving or shopping, and you may come back late at night. How can I not run down? Here is my small method: If there is an arrangement on weekends, I will go to bed early the night before and get up at 6 o’clock the next morning. My wife is still sleeping at this time. I run for an hour and take a shower at home. I can get everything done by 8 o’clock and bring back breakfast. Now, I won’t delay going out to go shopping and watch movies at all, and my wife won’t complain. I’m so happy watching the breakfast I brought back.