[心得] 慢跑姿勢

看板Road_Running作者tim824 (Tim)時間16年前 (2008/03/29 02:07)推噓8(8推 0噓 2→)

留言10則, 9人參與討論串1/4 (看更多)

原文： http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html 跑步的姿勢大部份沒有教練指導或沒有自己研究過的跑者都是錯的，錯誤的跑步姿勢，輕則實力進步有限，重則傷害身體，不可不慎。所以我試著翻譯這篇文章希望對大家有幫助。翻的沒有很通順，希望大家意思看的懂。翻譯： 1.Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out. 1.頭如何保持你的頭是整體姿勢的關鍵，決定著你能跑的多有效率。讓你的視線引導你。自然地向前看，不要往下看你的腳，水平的掃視。這樣會打直你的脖子和背，使它們成一直線。下巴不要突出。 2.Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride. 2.肩膀肩膀在跑步中保持上半身放鬆扮演重要角色，對保持有效率的跑步姿勢相當關鍵。為了最佳的效果，你的肩膀應該要放低且放鬆，不能高也不能緊。當你跑累了，不要讓肩膀往上往耳朵聳。如果肩膀往上聳了，轉動肩膀來緩和張力。肩膀也需要保持水平，不要在每一步跑動時斜向一邊。 3.Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension. 3.手臂雖然跑步主要是下半身的運動，但你的手臂不僅只是跟著你前進。你的手控制了上半身的張力，手的擺動與腿的跨步相關聯來使你前進。使手鬆鬆地握拳，手指輕輕的碰手掌。想像你雙手握著洋芋片而不會捏碎。手臂要儘量只往前與後擺動，而不是在身前交叉擺，在腰部與下胸部之間擺動。手肘彎曲成90度。當你覺得握拳握太緊或你前臂太緊繃了，放下你的雙臂到身體兩旁甩動幾秒來放鬆張力。 4.Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position. 4.軀幹軀幹的姿勢受到頭和肩膀姿勢的影響。你的頭抬起向前看且你的肩膀放低與放鬆時，你的軀幹和背部會自然地伸直來使你跑的有效率，直立的姿勢促進最佳的肺容量與步伐大小。許多田徑教練形容理想的軀幹姿勢是"跑的高"，這是指要伸展到最高的身高且背部舒服地伸直。如果你在跑步途中開始彎腰，伸呼吸一口氣，感覺你自然地伸直。當你吐氣時會簡單地維持直立姿勢。 5.Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl. 5.臀部臀部是你的重心，所以臀部是好的跑步姿勢的關鍵。正確的軀幹姿勢同時也確保了理想的臀部姿勢。你的軀幹與背部舒服地直立，你的臀部就自然地會落在適當的位置，使你直直的前進。如果你彎腰或太向前傾，你的骨盆也會向前傾斜，會給下背部造成壓力，且使你下半身其他的部份不成一直線。要正確測定出你臀部的姿勢，想像你的骨盆是一個裝滿彈珠的碗，跑步時不要傾斜碗使彈珠灑出來。 6.Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long. 6.腿/步伐短跑選手需要高高舉起他們的膝蓋來達到腿的最大力量，長跑者則不需要誇張的舉高膝蓋--就只是因為在任何時間長度都太難維持了。有效率的持久跑只需要稍微的舉起膝蓋，快速的腳的輪動，與小的步伐。同時，這也會幫助流暢的向前移而不會浪費能量。當用適當的步伐跑時，你的腳應該會直直的落在你的身體下。腳落地時，膝蓋要稍微的彎曲使受衝擊力時膝蓋會自然地彎曲。如果你腿的下半部(膝蓋以下)伸到你身體的前面，表示你步伐太大了。 7.Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet. 7.腳踝/腳掌要跑的好，你需要以最大的力量離開地面。每一步都要輕輕地落地--以腳跟和中腳掌之間著地，然後快速地往前轉。當腳往前轉時保持腳踝彎曲以在離地時有更大的力量，到腳指著地時，試著彈離地面。(譯注：這邊我不知道是不是指用腳尖的力量彈離，但這裡的意思不是指跑步時要跳起，跑步時身體儘量不要有上下起伏。另一篇文章是說中腳掌先著地，接著腳後跟著地，最後腳指，也差不多意思。) 你會感覺到小腿肌肉在你每一步推動你前進。腳落地時不應該大聲擊地。好的跑步過程是有彈性的且安靜的。 -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 124.8.142.69

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keugene

03/29 03:06, , 1^F

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tim824

03/29 03:09, , 2^F

03/29 03:09, 2^F

※ 編輯: tim824 來自: 124.8.147.118 (03/29 10:01)

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allenjazz

03/29 11:20, , 3^F