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Do you know? Which running posture is most likely to cause injuries?
Nearly half of runners will suffer running-related injuries every year, which not only troubles professional athletes, but also affects people who love leisure running. According to various studies, running posture and shoe selection are closely related to these injuries. This article will give you an inside look at how running form affects your risk of injury and provide some prevention tips.
About 50% of runners will encounter running-related injuries every year.
Running injuries can be divided into two main categories: acute and chronic. Acute injuries are often caused by a sudden burst of excessive stress, such as a muscle strain or cramp, while many common injuries develop chronically, often from overuse. Particularly common chronic injuries include tibial stress syndrome, stress fractures and Achilles tendonitis. However, how to prevent these injuries, especially regarding the choice of running posture, is an issue that runners need to pay attention to.
Foot contact pattern during running, how the foot contacts the ground, is key to determining how impact forces are distributed to various parts of the body during each run. Many modern running shoes focus on adjusting this contact pattern in hopes of reducing the risk of injury. However, in recent years, the trend of barefoot running has gradually emerged in the West. Many sports enthusiasts claim that this reduces the risk of injury. However, there is still no sufficient scientific evidence to support this claim.
Incorrect running posture is the main cause of excessive stress on muscles and joints during running.
During running, runners often deform their posture due to fatigue, and such changes can further increase the risk of injury. One study shows that when runners become fatigued, lower body symmetry decreases significantly, meaning asymmetrical movement may be a risk factor for injury.
Foot contact patterns and injuries
Different foot contact patterns include: forefoot strike, midfoot strike, and heel strike. Scientific research shows that runners who strike on the ball of their feet generally experience less impact force than those who strike on their heel. However, with the drastic change in running style, people who switch to barefoot running or minimalist shoes for the first time may face muscle or tendon injuries if they do not gradually adapt.
Traditional running shoes are designed to provide more support and cushioning, which can effectively reduce the impact of hard surfaces. However, research points out that wearing comfortable traditional running shoes may not completely prevent injuries. Sometimes, even if the shoes are more expensive, they can only provide psychological comfort to runners with existing injuries, but may not ultimately improve their condition. physical condition.
The importance of footwear selection
When choosing running shoes, the design of the pedals can affect the way the foot moves, thereby affecting load distribution. Studies have shown that running shoes with appropriate lateral torsional stiffness can significantly reduce the risk of lower limb injuries. For some athletes, targeted footwear options may be needed to address different overuse situations.
If runners can maintain correct running posture during training, they will effectively reduce the risk of injury.
Methods to improve running posture
One of the effective ways to improve your posture is to keep your body upright and reduce unnecessary sway. At the same time, runners should pay attention to relaxing their bodies during practice to avoid tension. Strengthening core muscle training can help improve stability. In addition, warm-up exercises cannot be ignored and should be combined with strength training to allow the muscles to adapt to higher exercise intensity.
A good start is for people to warm up thoroughly before running to ensure that every muscle is fully stretched. When you feel tired, check whether your posture is correct and make timely adjustments to help reduce the chance of injury.
After considering the various injuries that often occur when running, perhaps we should reflect on: Do we really understand our bodies and habits? How can we more effectively reduce the risk of injuries during running?
