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  • Are you running your way right into bad knees, a bad lower back and achilles tendonitis?

  • We're going to find out why that is.

  • And more importantly we're going to tell you how to fix it.

  • What's up guys? Jeff Cavaliere, ATHLEANX.COM

  • Today we're going to talk about running.

  • Now even you guys that have the ATHLEANX Program that do our Burst Training, you know what

  • a role running plays in our high intensity interval training.

  • And you know that we feel that the long distance marathon type running, not the best, not the

  • most conducive to building muscle. Or preserving muscle for that matter.

  • But at the same time guys, there's another adverse effect from that. And even from running

  • fast,

  • and that is, running can do damage to your joints. Especially if you're not concentrating

  • on where you're landing when you're running.

  • So with this video what I wanted to do was talk to you guys about the different landing

  • positions and what they mean. And what they could be doing to the rest of your body.

  • So with that said, the three places that you're generally landing when you run, are either

  • on your heel.

  • Now there's lots of evidence, they look at some of the top runners in the world, 90%

  • of runners run on their heels.

  • Meaning when they strike the ground their heel hits first out in front of their body,

  • ok.

  • The second type of runner is the toe runner. A lot of sprinters will claim that they run

  • on their toes.

  • That's a good thing because they're the guys that actually land out here up on their toes.

  • The third place that people could run that they often don't, is the most, least representative

  • of those three positions is on the mid foot.

  • The mid foot is when all toes are on the ground but you still have your heel off the ground.

  • Now I want you to try a quick test, whether or not you know where you run, again most

  • likely if you had to guess, you're probably a heel runner.

  • Based on that evidence of the fact that most of the people that run, do run on their heels.

  • But I want you to do a quick test for me, even with your shoes on, I want you to pick

  • your toes up and jump up and down a few times, ok.

  • First of all, not only should you have a complete lack of spring in your step but it should

  • kind of jolt the whole lower body.

  • You should feel the jolt every time your heels hit, that goes right through your heels, up

  • through your ankles, into your knees,

  • and even I feel it right here in my low back and hips. That should tell you something.

  • That when you land on your heels you completely lack shock absorption.

  • Now think about if you do that every single step when you run for miles and miles and

  • miles. There's a lot of stress going up through your body that's not good.

  • Comulative, it's going to cause a bad problem over the long term into your low back and

  • the rest of your knees and ankles.

  • On the other hand, if you go up by your toes and you jump up and down on your toes. I'm

  • talking extreme toes, way up here as high as you can go.

  • Feels better, feels a lot more springy.

  • But the fact of the matter is here, we're sort of over utilizing and over stressing

  • our achilles tendon, right.

  • This is basically a cap phrase. And if we land in that contracted position over and

  • over and over again, we've got a lot of stress on that tendon.

  • Which again can lead to issues over time, breakdowns of our achilles tendon in terms

  • of tendonitis.

  • So if we were ideally, want to be some place, where we wanted to land, it would be right

  • there on the balls of your feet.

  • And anybody that has done again, our Burst Training Workouts where we advocate jumping

  • rope, you're right there guys, on the balls of your feet.

  • You have the perfect combination of shock absorption and spring.

  • Because as you land, you can absorb that blow.and then you can propulse yourself right back

  • up, off of your feet.

  • So now let's look at that in terms of running. When we run guys, if we know that the ideal

  • place to be is here on the balls of our feet.

  • You're going to need to make sure that you don't have your heel too far out in front

  • of your body.

  • As a matter of fact, when you put your heel out in front of your body, you're pushing

  • off with the back leg and you're putting the brakes on with the front leg.

  • Think about that. As this heel hits the ground, it's basically saying, Whoa, hold on a second,

  • stop, decelerate. And then you do it all over again.

  • Where this one is saying, Whoa, Go Jeff Go, right this is pushing, this is stopping. It's

  • actually contradictory to what you're actually trying to do. So you don't want that.

  • And again that heel into the ground causes a big force to go right up through that leg

  • and cause problems.

  • So the main key is you want to make sure that when that foot lands, that it's landing ideally

  • underneath our hip.

  • So instead of, the leg is going to go out in front of you. there's no doubt, you're

  • leg is going to pass out in front of you. But where are you landing?

  • And if you can see right here, as I land, I land on the ball of my feet right here,

  • with my foot underneath my hip.

  • But there's one thing I'm not doing. The last piece of the puzzle here guys is, you want

  • to lean your trunk forward.

  • Especially as you start to run faster you'll see, all the top sprinters are leaning like

  • this. They're not just leaning toward the finish line, they're leaning like this throughout

  • their run.

  • They do that to get their center of gravity more forward to allow themselves as they come

  • down to again, get that foot right up underneath their hip.

  • The last key point, I know I said the other one was the last key point.

  • The main focus you should have guys, you should not have quiet glutes when you run. Your glutes

  • should be actively pulling your leg back.

  • You should feel as if you're pawing at the ground. To actually propel yourself forward.

  • It's not a passive move, it's not this.

  • You're not working your hip flexors to run. You're using your glutes to drive the leg

  • back against the ground.

  • Use the friction between your foot and surface of the ground to push you to the next step.

  • And again when it lands, it's landing right here, boom, underneath, you're leaning forward,

  • pushing you and you go on.

  • So start concentrating on where you're running. If you're a heel runner and you're doing this

  • kind of thing with your leg out in front of you, No Good.

  • Because again you're most likely going to cause yourself some knee problem. Now there

  • is one indication here.

  • If you guys are runners and you have a lot of knee pain and you want to get rid of that

  • knee pain, you're going to want to become, again, more of a, more of a toe runner.

  • More towards the toe. Mid foot would be best but get more towards the toe.

  • If you are somebody dealing with achilles tendonitis, right now and every time you run

  • you feel it.

  • And you going to want to get more towards your heel. Now again the best part is in the

  • middle.

  • But you're going to have to, if you could do one thing to make that feel better today,

  • it's going to be, get more towards the heel, if all of your pain is achilles tendonitis

  • when you run, alright.

  • But the idea is we want to get you in the center where you're supposed to be and start

  • to ingrain that by using the right mechanics when you run.

  • Alright guys, I hope you found this helpful. I get a lot of request here on running type

  • videos.

  • Whether you are a long distance runner or whether you are a sprinter, doing the type

  • of high intensity training and running that I believe you should be doing, it doesn't

  • matter, running mechanics are going to be the same.

  • And you're going to make sure you have an eye on what you're doing to make sure you're

  • not breaking down during the process of trying to get healthy.

  • If you guys want a complete program where we just don't incorporate running but we incorporate

  • weight training and flexibility and the right nutrition and everything combined.

  • And that's the ATHLEANX Program guys,. And that's where we train athletically and where

  • I coach you guys as if you were my own athlete.

  • Alright, and we can get that over at ATHLEANX.COM. In the meantime guys, make sure you leave

  • your comment below. What type of runner are you?

  • And make sure above all else, you try that drill. Because as soon as you try to do the

  • three different landing positions you'll see right away where you should be.

  • Alright guys, be back here soon with another video.

Are you running your way right into bad knees, a bad lower back and achilles tendonitis?

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走り方(より安全に、より速く、より痛くない!)。 (How to Run (SAFER, FASTER, WITHOUT PAIN!))

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    吴德晟 に公開 2021 年 01 月 14 日
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