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跑步,该怎么跑(姿势跑法)

关于跑姿的争论是跑者之间永恒的热门话题, 支持前掌先落地的跑者认为, 前掌跑法可以提高速度并降低膝盖受伤的风险; 支持全掌/后跟先落地的跑者则认为这样可以有效利用跑鞋的缓震技术并使肌肉与关节在跑步时得到放松.;还有部分“中间派”认为跑姿因人而异,只要自己习惯就好。 但是究竟应该怎么跑呢?

article-1170253-03FCCDE5000005DC-278_634x411

(图片为耐力跑天王SCOTT和塔拉乌马拉人在铜峡谷越野赛中)

最近,美国铁人三项教练委员会的专家Nicholas Romanov博士在他的新书《Pose Method Running》(中译:“跑步,该怎么跑”)中介绍了一种“姿势跑法”,他的理论基于其长达20余年的田径教练经历,他认为对于所有人,存在一种普适最优的跑步姿势。他的理论不是简单地回答哪个部位先落地的问题,而是给出了一个跑步姿势的规范标准,许多他的追随者,在按照他的方法训练之后有效地提高了跑步效率,并降低了伤病出现的频率。

具体说来,“姿势跑法”有以下的几个要点:

  • 1. 腿始终保持弯曲,支撑脚在中掌部位形成支撑点,身体呈S型。
  • 2. 身体略前倾,落地时支撑脚位于身体的正下方。
  • 3. 直接把支撑脚用大腿后侧肌群的力量拉离地面。
  • 4. 小步幅高频率,支撑脚拉离地面后不要过度前伸。
  • 5. 让全身的肌肉保持放松的状态。

如此多的规则会令你感觉这样的跑姿过于刻意,事实上当你脱掉跑鞋赤足奔跑时,你就会发现此时你的跑姿和上面的描述是十分接近的。所以作者在训练队员时管这种跑法叫做“无为”的跑法,意思就是这种跑姿最自然,最符合人体本身特性。但这并不意味着我们就可以轻松掌握这种跑姿,尤其是对已经跑了很多年,已经形成了固定姿势的跑者。

在笔者学习实践这种跑姿之前,曾为寻求避免受伤而病急乱投医般地尝试了多种跑姿,结果却总不得法,反而让更多的部位受伤。具体说,这种跑姿的好处在于: 与前掌跑法相比较 “姿势跑法”没有脚尖蹬地的动作,这样就不会令你的脚踝和小腿感到过分的压力。许多前掌跑法的反对者就认为,一般跑者的小腿肌肉力量跟本不足以支持身体跑比较长的距离,而“姿势跑法”则要求支撑脚的落地部位更靠近足弓,且后跟也要落地,但基本不承受身体的重量。在克服重力将支撑脚抬起的时候,只有大腿的后侧肌群和臀部肌肉用力,感觉是把脚牵拉离开地面,而不是足部本身给地面一个下压力,再依靠反作用力将脚抬起。这个动作同时也就减少了脚和地面接触的时间,从而提高了跑步的效率。

在第二个动作要领中,支撑脚落于身体的正下方是非常关键的,许多跑者习惯落地时脚落在身体的前方,这样也就很难完成用大腿的力量把脚再拉起来的动作。书中把支撑脚落地的瞬间称为“关键姿势”,以说明这一时刻的动作是整个“姿势跑法”的核心。此时肩部,髋部和脚的落地点基本呈一条竖直的线。建议读者可以对着镜子练习下静态的姿势,以固化这一关键的动作。而当支撑脚被拉起来时,身体放松,用重力的作用让另一只脚自然落地,当然,也要注意落地的位置依然在身体下方,如此往复,你会觉得自己的双腿像车轮一样顺畅的前行。

如果尝试着用上面说的动作跑上几步,你就会发现,要实现每次落地都在身体下方,你的步幅肯定不会很大,而且把脚拉离地面后大腿也不会过多的前伸。否则你将一直处于“追赶”你的脚的状态,从而回到前掌跑法的姿势上去。如同落地姿势的争论一样,步幅与步频这一对矛盾也是令想提高成绩的跑者们纠结不已的问题。在本书中,作者非常明确地站在了小步幅高步频一方,不仅是由于“姿势跑法”的动作要领与此一致,作者还指出大步幅落地时,腿基本呈一条直线,膝盖所受到的冲击比较大,这样会增加受伤的风险。与之相比较,小步幅落地时,大腿与小腿之间呈一定的角度,肌肉会分担部分膝盖所承受的压力,从而起到?;さ淖饔?。 那么这样还能跑得快吗?作者引证了许多成功的跑者,甚至不乏一些对速度要求更高的短跑选手,例如迈克尔.约翰逊,他们取得优胜的秘诀就在于更高的步频数,这样就可以保证你在小步幅的前提下依然能跑得很快。在上一节,我们提到,落地时较短的接触地面时间,提高了跑步的效率,自然流畅的连续动作都为“姿势跑法”的高步频提供了保证。

对于上肢动作,作者也做了明确的说明。在书中,作者强调了身体应略前倾,注意这是一个整体的感觉,如果有弯腰,只是上身向前就是错误的动作了。作者解释这个前倾的动作保证了身体在跑动中可以更好地利用重力的作用与支撑脚的落地动作相一致,从而让整个跑姿更加协调。读者可以在下坡跑中比较容易地体会到这一动作要领,简单地说,身体的前倾也是为了营造一种类似跑下坡路的感觉,以重力的作用来牵引全身的动作,从而提高跑步的效率。除此以外的其他部位,例如两臂,只需要自然的下垂,不需要刻意的摆臂来带动身体,上肢的肌肉也应处于放松的状态。 在跑动的过程中,不需要向下踩,或者用意识来控制脚落地的部位,这样会令跑姿变的僵硬从而影响到整体动作的流畅性。

笔者积极地尝试了“姿势跑法”,感觉这种跑步姿势确实更加轻快,在进行速度训练中,跑较快的速度也不觉得像以前的跑姿那样艰难,呼吸也更平稳,并且在训练的过程中没有出现伤病的状况。诚然,跑姿的调整也并非能在短时间内就完成,现在笔者尚不能做到在一个全程马拉松的距离上全部采用“姿势跑法”来比赛。

(作者:yang  新浪微博:跑跑小羊 数学博士,热爱田径,目前全程马拉松最好成绩3h09m)
回答关于买书的问题:目前中午只有台版,据说某宝上卖53人民币,英文原版某某迅上有,卖193人民币?;褂信涮坠馀毯徒萄?。但是需要另外付钱,全套就是这样的。

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