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越野越自由(下)Salomon越野跑技术分享会

与上山技术比起来,下山技术对越野跑成绩影响更大。除了下山可以更快速外,主要的越野跑损伤也发生在下山阶段。如何才能做到下山阶段提高速度的同时减少伤病呢?在分享会上跑友都问了越野跑高手哪些问题呢?

P1070225

下山技术要点:

不要脚跟落地,直腿会导致力反馈给脚踝,膝盖和髋关节,从而受伤。同时这些反馈力也会让你减慢速度。

尝试脚前掌着地,同时腿落地是有一定的弯曲,起到缓冲的作用。

不要向前俯身,容易丧失重心。

不要过多的跳跃,而是通过核心压低重心来奔跑。

张开双臂,帮助身体维持平衡。

通过小碎步来进行刹车,不容易受伤,并且再次启动速度更快。

利用突出的石头,地形甚至是树木来进行减速刹车。

转弯时内切近角将会导致减速,可以尝试向外侧跳跃一步后再进行转向,跑向另外的方向。

Greg在演示直腿下山,后脚跟落地冲击力会传到到脚踝,膝盖和髋部的。

Greg在演示直腿下山,后脚跟落地冲击力会传到到脚踝,膝盖和髋部的。

P1070143

Greg在演示落地时需要保持膝盖和髋有一定弯曲度,起到缓冲作用

Greg提示保持身体挺直,重心不要过度前倾

Greg提示保持身体挺直,重心不要过度前倾

Greg在演示利用小步伐和地面突出的石头减速。类似骑车刹车的点刹,

Greg在演示利用小步伐和地面突出的石头减速。类似骑车刹车的点刹,

Greg建议利用自然环境来帮助自己跑步。他在演示利用一棵树减速,转向。

Greg建议利用自然环境来帮助自己跑步。他在演示利用一棵树减速,转向。

高速下山的时候,无法切内角,可以先向外侧跳一步,然后转向。虽然增加了跑动距离但是保持了节奏和速度。

高速下山的时候,无法切内角,可以先向外侧跳一步,然后转向。虽然增加了跑动距离但是保持了节奏和速度。

跑友在做下山练习,发张jiayu的图,年轻就要这样奔跑。

跑友在做下山练习,发张jiayu的图,年轻就要这样奔跑。

燃烧君个人体会:苦练下山技术确实是提高越野跑水平的关键。上山的速度提高需要巨大体能投入,而下山如果能够合理的利用惯性和技巧能大大提高速度,同时对心肺和肌肉压力较小。

由于速度快,重力冲击力大因此对关节压力是巨大挑战。只有控制身体重心放低,充分利用脚踝,膝盖和髋行程的弯曲缓冲才行。在今年的越野跑训练中要大量的尝试。

其次协调性和稳定性的来源在于脚踝力量和核心力量。如何找到节奏和稳定性是个很大的问题。多实践,多尝试前掌的下法,比后脚跟能够获得更多的灵活性。

分享会问答整理

问:高手在比赛中使用登山杖,技巧都有什么?

答:我们在比赛中没有用过登山杖。

问:为比赛的训练量是多少

答:Tina每月在300-400KM  J训练量比较大,在赛前准备期会达到每周200KM

问:日常饮食怎么控制

答:以蔬菜,玉米,水果等为主。每周吃2次鱼,再补充一些牛扒。

系列文章:
越野越自由(上)Salomon越野跑技术分享会


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  1. 周嘉瑜_Jiayu 周嘉瑜_Jiayu

    越野跑下坡技巧分享

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