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《跑步,该怎么跑?》读后感

跑步的能力似乎与生俱来,这让很多人认为跑步没什么技能可言。做为一项普及度最高的运动,似乎每个人都有一套自己的理论。而真的知道该怎么跑么?

poseofrunning

燃烧君曾经和很多人交流过跑步技术的问题,得到的答案无外乎三类:


  1. 觉得跑步应该遵从所谓的“内心”,怎么舒服怎么跑,哪有什么技术可言?这类跑者大多跑了一段时间,也看了不少跑步的理论知识。结合自身似乎行程了一套适合自己的跑步技术。怎么舒服怎么跑的方式,其实是顺从了身体各部分肌肉的现实状况,强壮的肌肉就让其多工作,较弱的肌肉就让其少工作,也不管安排是否合理,是否有效率,力的分布是否正确和平均。而且他们往往忽略了一个问题,肌肉和心肺能力能够随着训练提高,而骨骼的排列,关节,筋膜和韧带变化有限,长期给予不正确的力冲击会造成各类伤痛。
  2. 觉得自己就是为了健康随便跑跑,偶尔参加个半程马拉松娱乐一下,不是为了争成绩,这样跑不会有什么风险。所以根本不需要关注那些“专业的”东西。这类跑者如果真为自己的健康将会常年累月的跑下去,而长久的错误姿势看似没有风险,但是“水滴石穿”,长久不正确的用力终会有一天给关节或是骨骼带来伤痛。
  3. 跑步的成绩非常不错,全程马拉松马可以进3h30m,3h10m甚至3h。觉得自己不用调整姿势,只需要按照自己已经实践过的训练方法,增加训练量,提高训练强度就行了。而取得的成绩都是在投入了大量的时间艰苦训练换来的,当达到一定高度时绝非单纯依赖增加训练强度或是里程就能像原来一样大幅提高运动成绩。此时微小的提升都意味这巨大付出,还是认真考虑一下通过调整跑步姿势赢得跑步效率的问题吧。否则更高强度的训练只会一遍遍的强化错误的肌肉记忆,让今后的提高效率越变越低。

《跑步,该怎么跑?》(POSE METHOD OF RUNNING)恰恰就是一本讲述跑步技术的书。作者尼克拉斯.罗曼诺德博士是来自俄罗斯的美国田径教练,成长和工作的两个国家代表着世界上最强的两个田径强国。他提出的“姿势跑法”并非什么新鲜技术或是创新科技。而是建立在运动解剖学,动力工程学等科学理论上的分析,然后将其在多年的教练实践工作中总结成了一些要点:

  • 脚呈S型姿势
  • 不要用脚跟着地,而用脚掌前缘
  • 转化重力为身体前进动力
  • 注意力放在抬脚动作上
  • 跑步快是由于步频高

书中有大量配图。透过那些人形的肌肉图,仿佛看到了一堆连杆,交点在力的作用下,按照最优的线速度,角速度进行运作(如果有兴趣的,可以看一本叫《理论力学》的书,对此有详尽讲解)。也许正确的运动的姿势就是高效的运动机制所呈现出的效率之美。

书中除了姿势外,也有各类相关力量训练的介绍。没有过多创新,但内容翔实而且有大量配图。对照《人体解剖学图集》很容易理解。也讲到有关伤病,选鞋等跑步的方方面面。

运动书籍和其他最大不同在于,其他书籍看过就掌握了,而运动书籍看过只是了解,还需要不断的训练来领悟,实践。而这个过程最痛苦的莫过于要逐渐适应一种你不习惯的姿势,按这种姿势你跑的不快了,训练量也下来了。从原来的每月300-400km到现在的200km出头??扇绻肱艿母?,更长久。这似乎是必须要经历的过程。学会正确的姿势之前意味着你只能将原来几年习惯的跑步姿势彻底忘掉。

目前该书有台湾中文译本,译者徐国锋是台湾著名业余铁三运动员。建议所有有志于长期坚持跑步锻炼的跑友都找机会认真读一下该书。刚开始跑步的朋友也能从本书全面的了解跑步做为一项健身运动的方方面面。

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  1. Afa79567268bf1ddd9cf22b3dbda943a
    二刷子Lv.1
    2014-12-27 09:44:37
    实践需要时间……

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