ฝัง
- เผยแพร่เมื่อ 18 ก.ย. 2024
- Summary
This article discusses an analogy of running mechanics and efficient movement strategy, comparing it to paddling a canoe or paddleboard in water. The speaker, Dr. Matt Minard, explains the concept of 'gliding' in running, which involves two components: leaning and leaving the ground. Leaning refers to shifting the center of mass forward by hinging at the ankles, while leaving the ground involves pushing back against the ground to propel forward horizontally. The article emphasizes minimizing vertical movement and braking forces to improve running efficiency and economy. It also touches on the relationship between effort, speed, and injury prevention. The speaker provides visual examples and analogies to illustrate the concepts. Overall, the article aims to teach an efficient running strategy that minimizes energy expenditure and loading while maximizing forward propulsion.
Chapter
Introduction to the Paddle Analogy
The speaker introduces an analogy of running mechanics and movement to paddling a canoe or paddleboard in water. This analogy simplifies the variables involved in running and helps understand the concepts more easily. The speaker categorizes the information into three buckets: technique, VO2 max (oxygen demand), and injury prevention.
00:01:22Defining Gliding
The speaker defines 'gliding' as a two-part process: leaning and leaving the ground. Leaning involves shifting the center of mass forward by hinging at the ankles, while leaving the ground involves pushing back against the ground to move purely horizontally. The goal is to minimize vertical movement and maximize forward momentum.
00:04:57Leaning and Leaving the Ground
The speaker demonstrates the proper leaning technique by hinging at the ankles and shifting the center of mass forward. They then illustrate the leaving the ground phase by pushing back against the ground to propel forward horizontally. Visuals and examples are provided to contrast the correct technique with common mistakes, such as hinging at the hips or lifting the feet too high.
00:11:54Running Economy and Injury Prevention
The speaker relates the concepts of gliding and efficient movement to running economy and injury prevention. By minimizing vertical movement and braking forces, runners can either maintain the same speed with less effort or increase speed with the same effort. This reallocation of resources can lead to improved running economy and reduced injury risk due to lower overall loading.
00:13:19Conclusion and Resources
The speaker concludes by summarizing the key points and providing resources for further learning, including the 'Learn to Run' ecosystem, which offers training plans, running mechanics processes, and coaching for clinicians and runners.
Action Items
00:05:28Practice the leaning technique by hinging at the ankles and shifting the center of mass forward while running or walking.
00:08:24Focus on pushing back against the ground to propel forward horizontally during the leaving the ground phase.
00:10:43Minimize vertical movement and braking forces to improve running efficiency and economy.
00:13:31Explore the 'Learn to Run' ecosystem for additional training plans, running mechanics processes, and coaching resources.
