beware of knee injury if you have these running postures


The great marathon writer Run Tolstoy once said: 'Happy knees are all alike; every unhappy knee is unhappy in its own way.' In today's rapidly growing jogging population, finding a running buddy with 'healthy legs' has become a rare occurrence.




Knee pain and injuries are most directly caused by incorrect running posture.


If we trace the root cause, foot pain and knee injuries are closely related to running posture. However, there is no standard answer for adjusting running posture. It varies based on each person's speed and muscle strength. A posture suitable for a cheetah may not be suitable for an antelope. Before finding your own 'Mr. Right' running posture, let's first look at some 'problematic postures' and help each other improve.




Knees straight like bamboo poles


You may have seen beautiful photos of runners capturing the moment they leap with their front leg extended in a straight line. Many try to mimic this posture. In reality, running is a dynamic process involving muscle contractions and releases. A leg that is straight in the first half-second often bends slightly upon landing in the next half-second. This creates a natural cushioning mechanism to reduce wear on the knee cartilage and transfer the supporting force to the thigh muscles and core.


While a few athletes with strong and coordinated muscles may not show obvious knee bending upon landing and instead use quick steps and the rebound force to increase their speed, most amateur runners without rigorous training can easily end up with 'old knees' if they try this running style, which would be counterproductive.




Imbalanced center of gravity


Have you noticed the wear pattern on your shoe soles? Generally, when people run, their feet undergo a 'normal pronation' motion, causing even wear on the inner and outer parts of the forefoot and more wear on the outer part of the heel. However, if you find a significant difference in wear between the heels of your left and right shoes, you should be cautious of a possible imbalance in your center of gravity.


An imbalanced running posture not only affects your coordination and running efficiency but also places excessive strain on specific muscles, bones, and joints.


There are many reasons for imbalance, such as old injuries causing fear of pain when exerting force on one foot, or poor sitting and standing habits extending into running posture.


Center of gravity issues are like chronic diseases; they may not cause severe pain in the short term, but the accumulated fatigue injuries over time should not be ignored.




Not using major muscle groups


As the saying goes: 'When drawing a bow, draw it strong; when using an arrow, use a long one.' The key muscles used in running are crucial. In a normal running posture, the gluteus maximus and hamstrings play important roles in lifting, placing, landing, and pushing off the legs.


Whether running or cycling, muscles form a kinetic chain when exerting force, from the waist to the hips, from the hips to the thighs, and from the thighs to the calves, each link is interconnected. Every muscle in the chain is utilized. However, if any muscle in the chain is weak or injured, it is like an army missing a key unit, forcing other units to take on the original task. This can lead to soreness in smaller muscle groups like the calves or increase the risk of injury.


Since office workers often neglect to exercise their thighs and hips, awakening these 'sleeping muscles' can significantly improve running performance.




Overstriding and overloading


How long should your stride be? This is a common question. If your stride is too long, it can cause fatigue and greater impact on your body. However, if your stride is too short, it reduces running efficiency and training effectiveness.


The answer to this question varies from person to person and depends on your intended pace. Generally, faster speeds require longer strides, so sprinters often have longer strides than marathon runners. To find your suitable stride length, stand naturally and slowly lean forward until you are about to lose balance, then take a step. This step can serve as a reference for your stride length.


However, factors such as muscle strength, body coordination, and reflexes also affect your stride and must be considered to find your optimal stride length.




Leaning forward with a bent torso


Have you noticed the running postures of others on the track? Some run with their heads up and chests out, appearing to fly with the wind, while others run hunched over, looking old and frail. The key difference lies in maintaining a straight torso.


The key to controlling running speed is 'shifting the center of gravity,' but many people misunderstand 'shifting the center of gravity forward' as bending their upper body forward instead of tilting the entire torso forward. This often stems from a lack of core strength, fear of falling, and unaccustomed neural responses to running at a forward angle. Correcting this issue requires proper core training and paying attention to torso position while walking. To learn to run, you must first learn to walk; this is a fundamental truth.


(This article was originally published in '全民跑步' and is reprinted with official authorization.)
Created: 2016-05-11 03:43:40