AI Running Excellence: Achieve Endurance Building with RunBox [d195]

Have you ever heard about this? A British man named Kevin Carr ran around the world in 621 days, passing through 26 countries and wearing out 16 pairs of shoes, setting a world record for the shortest time taken! It's truly impressive: he's literally running with his life! But wait, running around the world... I wonder how he managed to run across the ocean?

Since ancient times, running has been a technical skill. Kuafu ran himself to death chasing the sun, and his body turned into a mountain; the Greek soldier Pheidippides ran 42 kilometers to deliver the news of victory and died of exhaustion, which later gave rise to the marathon. These historical legends tell us one thing: running without scientific methods is literally running with your life!

So, how do you run scientifically?

First of all, I think it depends on the environment and your state of mind.

Not long ago, an American insisted on running in Beijing's smog for 8 months and ended up with lung cancer, sacrificing his life for the cause of running. This is the result of not considering the environment while running.

Some quirky people like to turn their offices into gyms. In the U.S., there's a popular gadget called the 'treadmill desk.' It looks like a desk but is actually a treadmill. It seems like you can work and exercise simultaneously, but this kind of multitasking significantly reduces the effectiveness of the workout.

Secondly, consider speed and stride length.

For the purpose of fitness and weight loss, don't run too fast, and make sure your exertion is correct. Otherwise, you might end up with the unfortunate result of thicker calves.

Additionally, taking too large a stride can easily cause injuries... Many runners start off too aggressively and quickly tire out. Professionals recommend keeping your stride short but steady, actively reducing the intensity of muscle exertion with each step. I think the following dog has mastered this...

PS: If even dogs are this diligent, what excuse do you have to slack off?

Next, I've compiled some tips and methods to improve your running.

Check out these practical tips to improve your running skills~

Key points:

1. High cadence

A higher cadence means quicker foot turnover, which can reduce ground impact. The optimal cadence is 180-190 steps per minute.

2. Short ground contact time

This refers to the time from when a foot touches the ground to when it completely leaves the ground.Your foot should land directly under your center of gravity. After landing, immediately pull your foot up towards your buttocks; do not push off.

3. Midfoot strike

This can reduce ground contact time, allowing for rapid energy storage and release. Therefore, landing on the midfoot can significantly increase ground reaction force, power, and cadence.

4. Reduce vertical oscillation

Move your center of gravity forward smoothly, minimizing vertical bouncing.

5. Fold your lower leg and dorsiflex your foot to reduce swing radius

Fold your lower leg and dorsiflex your foot towards your pelvis to shorten the swing radius of your lower limbs. This allows for quicker swings, shorter contact time, and reduced vertical oscillation, ultimately achieving a higher cadence.

6. Arms at 90 degrees, swing in the sagittal plane

Your arms help balance your legs. Keep your elbows at least at a 90-degree angle and swing them back and forth.

Training exercises:

1. Single-leg hops

2. Jump rope

3. Forward-leaning single-leg high knee jumps

4. High knees

5. Seated arm swings at 90 degrees

6. Butt kicks

7. Single-leg kick runs

8. Single-leg deadlifts

*The above opinions and positions are solely those of the author and have no relation to Codoon.

*Images in the article are sourced from the internet and are for communication purposes only. Please notify us for removal if there is any infringement.