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Yesterday, Wuyan Zu shared tips on uphill running. Today, we will share the key techniques for downhill running. Practicing running down steep slopes appropriately can help improve our running posture and increase our confidence in downhill running.
First, we need to understand how muscles work when running downhill. When running downhill, our thigh muscles are lengthened and in an eccentric contraction state. This is different from running on flat ground or uphill. At this time, the muscles must be trained to handle this eccentric contraction.
Some runners may not live in mountainous areas and instead live in flat regions. In this case, stairs can be a natural substitute for slope training. Continuously running down stairs can fatigue the leg muscles and improve training effectiveness. Weight training is another alternative for ultramarathon runners living in flat areas. The most effective way to stretch the leg muscles is to slowly squat with a barbell and then slowly stand up again, exercising the muscles below the thighs.
One important point to note is to always land on the forefoot when running downhill. This can absorb the impact of landing and use the entire leg to mitigate the shock to the knees and other parts. To land on the forefoot, you need to lean your body slightly forward. Spread your arms to maintain balance, lean your body forward, and start running when you feel your center of gravity is a certain distance in front of you. Once you start running, remember to land on the forefoot. When reaching a turn, swing your arms left and right to maintain balance.
Next, let's learn the key techniques and tips for downhill running through the video.
Today's book recommendation
In this noisy and busy era, how do we combat restlessness and clamor to achieve inner peace and composure? Wang Zengqi's essays are a sweet remedy, allowing you to see the beauty of this world, dispel boredom, and feel empowered. Despite a life full of hardships, Wang Zengqi wrote with a slowness and leisure that is rare today. Ordinary things like grass and trees, tea and meals, people and events, all become flavorful because of him. Every stroke and word is filled with the charm of human life. He said, 'We have had various wounds, but today we should be happy.' He wanted people to feel that life is beautiful and poetic.
Reading some of his essays will make you love this world even more.