Hello. How to run scientifically to avoid joint injuries? The higher the strength of the muscle, the more powerful it is, the more elastic it is and the less likely it is to be injured. The way to avoid knee injuries from running is to reduce wear and impact and improve the strength of bones and muscles. When landing, control the position of the ankle to be directly below the knee, or slightly behind the knee. The bend at the knees will provide excellent cushioning. The foot landing position should be controlled as much as possible on the forefoot, especially the center of gravity should be placed directly on the forefoot between the big toe and the second toe. This gravity position is the stress point for the legs to be properly aligned. Relaxation and warm-up stages before running are also necessary. Stretching after running is ignored by many runners. Stretching is very beneficial to muscle recovery and growth. Muscle work is achieved by contraction, and in addition to muscle size, a very important factor in strength is the contraction amplitude. Many people pay attention to the degree of muscle tightening, but not the degree of muscle extension. However, the contraction range of muscles is determined by two indicators: maximum contraction and extension; choose running shoes that suit you: To understand running shoes and buy running shoes, you should first understand their structure. Running shoes, or most sports shoes, are roughly divided into three parts: 1. The outsole (or outsole) is the bottom layer of the shoe that contacts the ground. Wear resistance and anti-slip are its key points. 2. Midsole, between the outsole and insole. Elasticity and foot protection are its keys. The midsole is also the most technical part of running shoes. 3. Upper part, mainly refers to above the insole, including the entire upper part of the shoe. Breathable, easy to put on and take off, and beautiful are its keys.
On the shoe wall of a sporting goods store, pick up a running shoe and observe it. Looking from the outsole, the outsole generally covers the entire sole and is covered with various special patterns. There may be many grooves, the color is mostly black, but there are also other colors, and the thickness is generally 3-5mm. The main function of the outsole is to provide wear-resistance and anti-skid during direct contact with the ground. The numerous patterns and grooves play this role. The outsole material is generally carbon-containing rubber, which is more wear-resistant and has ideal anti-slip effect and weight.
Between the outsole and the colorful upper, there is often a white midsole. The thickness of the midsole is generally about 1-2cm, and its main function is to buffer the vibrations from the ground. (When a person is running, the vibration transmitted from the ground to the body can reach about 8 times that of normal walking.) Without a midsole, running will be very detrimental to the vibration damage to the whole body. Therefore, various high technologies have been developed and applied to the midsole. For example, NIKE’s AIRPAD, ADIDAS’ ADIPRENE, ASICS’ GEL, MIZUNO’s WAVE, etc. They have different names, but they all have the same purpose, which is to find ways to reduce and transfer vibrations so that you feel comfortable and safe during running. In addition to the patented technologies used by various brands, most of the midsole materials use foam rubber such as EVA or PU. It provides good elasticity and is very light weight.
Going up from the midsole is the upper part. This part is in direct contact with your feet (through socks, of course). It acts like a protective cover, protecting your feet safely within it. Among them, the first is the insole that contacts the sole of your foot. Looking inside the shoes, you may find that the insoles have a lot of shapes. Indeed, this part is also permeated with high technology. For example, insole materials generally use EVA, but the surface has been treated to increase the adsorption and dispersion of foot sweat. There are also some insoles that can adjust the support of the arch of the foot to achieve the best fit between the foot and the shoe. The other upper part is the upper.
This part is the most complex and difficult part of shoe design. This mainly refers to how to achieve a balance between the appearance, style and function of the shoe. Big-name sports brands often launch many attractive new styles every quarter to attract buyers' wallets. Functionally, the main considerations for this part are: breathability, comfort, close protection of the feet and ankles, firmness and ease of use of the shoelaces, etc.
Now that you know the structure of running shoes, how do you determine what kind of running shoes you need? Take a look at a sporting goods store. Each brand has several or even more than a dozen types of running shoes. First-time buyers will inevitably be dazzled. In fact, running shoes are generally divided into the following categories in terms of function and use:
(2) Classification of running shoes
First of all, it is stated that the classification mentioned here is the classification of running shoes by most running shoe manufacturers. general classification.
If there are other classification methods, the starting point may be different. The classification here is mainly based on the user's requirements for running shoe performance and wearing purpose. The differences are mainly concentrated in the following points:
a. The ability to support the user's arch and heel,
b. The correction and protection of the splayed and splayed feet. Ability,
c. Whether the sole is flat,
d. The weight and stability of the shoe,
e. The road condition of the running location
< p>Under such differences, running shoes can be divided into the following categories.1. CUSHIONING - This type of running shoe is mainly suitable for runners who do not place too much emphasis on arch support and heel correction. That is to say, if you have normal feet during physical examination, and there is no excessive internal/external splayed foot phenomenon when walking and running, and you have not had any serious sprained foot accidents. And the running posture habit is generally to land on the forefoot. Then, this type of running shoes is enough to provide you with a comfortable and flexible feeling. In addition, this type of running shoes is generally relatively light in weight and is suitable for small bodies and beginners.
2. STABILITY - This type of running shoe is mainly suitable for runners who need a certain amount of arch support and heel correction. For example, you have slightly splayed or splayed feet when running, or your running posture is such that the sole of your foot touches the ground with every step, or you run at least 4 times a week, and the distance is more than 3 kilometers each time. , it is necessary to provide certain support and protection to the feet. Then this kind of shoe should be more suitable for you. The weight of this type of running shoes is generally heavier than the CUSHIONING type.
It should be noted that most of the running shoes produced by various brands fall into the two categories of CUSHIONING or STABILITY. This also shows that most runners have these two types of characteristics. Moreover, the performance difference between these two types of shoes is relatively small.
3. MOTION CONTROL- If you have proven that you have boxed feet when running (more serious), or your ankle strength is relatively poor (such as sprained ankle injury), or your body weight is The standard weight is too heavy, or your running posture is used to landing on the soles of your feet. Then, this kind of running shoes should be more suitable for you. It can provide more arch and heel support and posture correction than other types of running shoes, preventing accidental injuries to a certain extent. However, compared to the two types of running shoes, CUSHIONING and STABILITY, MOTION CONTROL is heavier. Of course, this is directly proportional to its foot protection and shock buffering.
4. TRAIL - This is a special type of running shoe. From the name, you may have guessed that these shoes are suitable for cross-country running (OFF-ROAD). This is compared to our usual running on plastic tracks, cement, and asphalt roads. If you like to run and exercise in the wild, for example: on a muddy path by a small river or on a mountain path in the suburbs. Then, the sturdiness of the first three types of running shoes cannot fully meet the requirements. The characteristics of TRAIL running shoes are generally: the outer sole has exaggerated and thick texture, the sole is relatively hard, the upper material is generally waterproof, and the shoelaces can be fixed and stored in special grooves. This is mainly due to the fact that the road conditions in the wild are complex and full of stones, sand, and muddy water, which requires a stronger and harder sole. At the same time, the surface of the shoe has a certain waterproof function. In addition, it is also necessary to avoid the shoelaces from being caught by branches, straw sticks, etc. Danger. However, the weight of this type of shoes is not particularly increased compared to the previous ones. After all, they are still running shoes, but the appearance is easy to distinguish: due to the special environment in the wild, TRAIL running shoes are generally not designed in white, green, red and other colors. Instead, black, yellow, dark gray and other colors of land and rocks are often used. They can often be distinguished at a glance on the shoe walls of stores. Moreover, the texture of the soles is also one of its characteristics.
However, it should be noted that if you mostly run on cement or asphalt roads, it is not recommended that you use TRAIL running shoes, because the outsole patterns of such running shoes are often too prominent, causing local pressure to increase. , but it cannot provide sufficient buffering effect on flat roads. Furthermore, protruding lines are easier to smooth out quickly, and by then, you will need to consider buying new shoes.
One more thing: just to remind everyone: the situation in the wild is more complicated and requires higher self-protection requirements.
Without fully understanding the road conditions, try not to engage in overly difficult cross-country running. Moreover, running shoes and professional hiking shoes are absolutely not the same. Never try to wear TRAIL running shoes for backpacking. (Unless the manufacturer of the shoe has clearly stated that the shoe is capable of carrying a certain amount of weight). In addition, cross-country running is best done in groups so that you can look after each other.
5. Racing & Track and Field - In fact, the application range of this type of running shoes is relatively narrow. Due to the development of competitive sports, these types of shoes have become more and more professional. They are mainly used to provide professional athletes with maximum comfort during competitions. Use your potential to achieve good results. Therefore, the emphasis of this type of shoes is different from that of ordinary running shoes. Its characteristics are light weight, thin and fast response. Unless you are confident enough in your athletic level and skills, don't pursue professionalism too much. In addition, the lifespan of such shoes is generally not long. In addition to dedicated marathon shoes, many professional running shoes may not last too long. (For example: if you run 3000m with professional shoes for a 100m sprint, you will definitely fail before you reach the finish line)
Now that I have finished talking about the classification of running shoes, maybe you already know what kind of shoes you need. However, you may ask: There is no mark on the shoe wall of the sports store that this pair is CUSHIONING and that pair is TRAIL, so how can I tell the difference? Besides, what kind of shoes should I wear?
1. First of all, the current level of sporting goods stores is indeed not very "professional". Even in very formal specialty stores, the clerks cannot "professionally" solve buyers' questions. Most of them can only tell you that this is this year's new model (in fact, it may have been launched abroad for 2 years), what discount is it currently on, etc. Therefore, if you want to be a knowledgeable buyer, you still have to rely on yourself to enrich your knowledge at this stage.
2. The Internet is very developed and can provide you with a lot of information. Big-name sports product brands have their own websites, where product information is updated from time to time, and the features and applicable groups of each product are explained in detail. By checking these websites frequently, you will be able to learn about the latest products launched by each brand, which products are suitable for you, as well as information such as styles and prices (for reference). In addition, you can check out the forums on some original runners’ websites to get feedback from others who have used this product.
3. Understand your own feet. This is a very critical process before buying running shoes. You can learn from the following points:
a Your height and weight, whether you need particularly light running shoes or heavier but sturdy ones;
b The size of your feet, whether they are fat or thin, If you have special foot problems, determine whether you need wider-sized running shoes. Currently, running shoes such as NEW BALANCE, ADIDAS, and ASICs seem to have extra fattened running shoes for runners with fat feet. Those who have this need Runners can pay attention;
c Whether you have sprained your ankle or other sprains before, if so, it is best to choose running shoes with greater protection;
d Your current weekly running amount , where you are running, do not run in TRAIL running shoes on asphalt roads for the sake of coolness
e Observe the running shoes you are currently wearing, especially the wear and tear of the soles, to determine whether you have splayed or splayed feet. If one side of the heel is more worn than the other, it can be a preliminary indication that you have a splayed foot habit. Or ask a friend to observe your habitual posture from behind while you are running, and you can make a more accurate judgment.
f Where do you feel uncomfortable in your current running shoes? It is not only a problem with your feet. Sometimes leg pain, low back pain, and even headaches after exercise may be related to inappropriate running shoes. Identify the problem and pay extra attention when choosing new shoes.
4. How to judge the type of shoes:
a. TRAIL and RACING are the easiest to distinguish from other types. TRAIL running shoes have obviously more exaggerated sole patterns, and even have spikes similar to football soles. Construction (such as ADIDIS SUPERNOVA TRAIL). The characteristic of RACING shoes is that they are obviously lighter than others, and the materials used in running shoes are very thin, and even the shoelaces are very thin (in order to reduce weight). In addition, the soles are relatively thin and have shallow textures, which are enough to handle plastic runways or asphalt roads.
b. The CUSHIONING type is also lighter, but not so obvious, and it is not so easy to distinguish in appearance. However, the midsole of CUSHIOING generally feels soft and is basically made of a single piece of foamed plastic. Especially the heel part, there is no obvious difference. On the contrary, STABILITY and MOTION CONTROL are different, due to the additional protection and correction functions for the arch and heel. Their midsoles generally use more than two patented technologies or foam plastics of different densities. From the appearance, you will find that the sides of the midsole at the heel are often made into two colors. This is not just a difference in style. Use your fingers to press the side of this part of the midsole hard, and you will feel the different colors. Part of the elasticity is different, and that's the dual-density midsole. In running, the elasticity of this asymmetry is to help you correct incorrect gait. Also, the soles of MOTION CONTROL are generally made relatively flat, while the outsole of STABILITY's shoes often shrink significantly in the arch area and heel area, and are supported by hard plastic pads (each brand uses different technologies, such as ADIDAS' TORTION SYSTEM). As for shock buffering and release technology, needless to say, everyone must know something about it. For example, ADIDAS has ADIPRENE and ADIPRENEPLUS, ASICS has GEL and AHAR HEEL, NEW BALANCE has ABZORB, REEBOK has DMX, NIKE has AIR, AIRMAX, etc. The functions are basically the same, but the choice varies from person to person.
c. After understanding these situations, you can generally make a preliminary distinction between different types of running shoes, which is helpful for making the right choice.
5. Other tips for choosing running shoes
a. Buying shoes is for wearing. Buying running shoes is to wear when running. Therefore, it is best to choose running shoes that you can wear when running. Wear socks so that you can be more accurate in your shoe size.
b. It is best to buy running shoes that are half a size or one size larger than the shoes you usually wear. Sometimes, you feel that the shoes are a little tight, and the store clerk is lazy and tells you that they only have this number, but then they loosen them after you wear them. At this time, don’t believe this statement, because tight shoes will always be tighter than loose shoes. Tight running shoes (except for sprint shoes for competition) will put extra pressure on the feet, which may lead to fatigue over time or cause pain in various parts of the body.
c. When buying running shoes, you must try on both feet, and after tying all the shoelaces patiently, stand up, walk and do some movements to feel them. Generally, the big toe should not feel crowded or pressured. When the back heel is raised, the shoe cannot shake or slide. When the shoelaces are tied, the arch and instep area should be just close to the shoe and cannot be loose. Only in this way can the running shoe be considered a suitable size.
d. When choosing shoes, it is best to buy them in the afternoon. Because after half a day of exercise, your feet will be very tired and swollen and enlarged. I wish you all your wishes come true, good health and happiness. Please accept it, thank you.