As we all know, during running, muscle glycogen decomposes lactic acid accumulation caused by energy supply, as well as muscle overload caused by excessive exercise and excessive force, etc., will cause soreness in certain parts of the body. The sore symptoms like
do not seem to be strange for runners. But, do you know? The symptoms of soreness after running may also be caused by incorrect running posture! So, if you are always sore and have various soreness, you might as well see if your running position is OK.
Let’s analyze the causes of soreness from head to toe~
Ache 1
Neck pain
Many runners complain: sitting in the office for a long time affects neck health. How can you run a step? The neck is even more sore?
The reason for this symptom may be that the runner's head is too high or buried down when running, causing imbalance in the neck muscles; or the neck is too strong and straight, resulting in the entire neck being tight and stiff, and the muscles and ligaments will feel sore after relaxing.
Correct running posture: Keep your head upright and not swaying, relax your neck, do not be too stiff, look straight ahead, and your head slightly down, and look at the ground 10 to 15 meters ahead.
Ache 2
Shoulder soreness
Shoulder soreness is also a symptom that occurs during running, especially for some runners who are just starting to run or lack experience. So what's the problem?
First, if the upper body cannot be balanced while running, and the shoulders are not stable enough and sturdy, it will cause local muscles to stretch and contract and around them to become unbalanced, and aches will occur over time; secondly, if the shoulders are too tight and towering, it will also cause local muscles to be sore due to staying tense for a long time.
Correct running posture: The shoulders are naturally flat and stable during running and swinging the arm. Use the strength of the front chest and back shoulder scapula to open the shoulders on both sides slightly backwards, but the shoulders themselves should not be tight and should be kept relaxed.
Ache 3
Back pain
The reason why the back pain is "suffering" when running is running is that the upper body cannot be kept upright during running, and it is easy to lower your head, hold your chest, bend and arch your back, causing the local muscles to be in balance. Some muscles are overloaded and the tension is too high, while others are in a shortened state, and eventually there are symptoms of soreness; second, if you use too much force during the process of keeping your strength straight, it will cause the back and waist to be too stiff and cause a soreness.
Correct running posture: The whole body is roughly straight, with the back straight, do not protrude or lean back too much, but do not tighten the muscles on the back and waist too much.
Ache 4
Arm soreness
The swing of the arm greatly affects the rhythm of runners when running. If the arms swing forward and backward during running is too large, or both arms swing in front of the chest and exceed the midline, it will cause the muscles on the outer side of the arm to stretch too much and make them sore; in addition, if the shoulders are tight and not relaxed enough, and the upper arm is too tight to fit the body, excessive muscle tension will also cause soreness.
Correct running posture : Keep shoulders loose, arms relaxed but not lazy, hold hands loosely, bend your elbows at an angle less than 90°, keep your elbows and wrists still, use your shoulders to drive your arms to swing forward and backward, the forward swing height does not exceed the position of your chest, and do not cross your arms in front of you.
Ache 5
Htt pain
When running, runners usually use the hip joint to rotate to drive their thighs forward. If the hips cannot be kept stable, the hip joints swing left and right, the legs are spread out, and the thighs are twisted too much to the sides, it may cause pain in the hips.
Correct running posture: Do not lean forward and backward or sway left and right, keep the hips stable and the pelvis forward and always move forward. Use the strength of the hip joints to drive the thighs forward and backward movement, and do not twist your legs left and right.
Ache 6
Thigh pain
Leg pain is very common during running training. Many runners may think that this is caused by excessive exercise and excessive accumulation of lactic acid. It seems that it will be solved by just taking a few days off or reducing the amount of running. However, if such soreness symptoms do not relieve after a long period of time, runners need to consider whether it is a matter of running posture.
Because, during running, if your thighs are too tense, lift them too high, and take too big steps, it will also cause soreness in your thighs.
Correct running posture: When stepping on your legs, do not lift your thighs too high. Use a little force to bend your knees and move forward. Control your strides and do not be too large.
Ache 7
Soreness of the calf
Soreness of the calf may be caused by excessive leaning forward, pushing the center of gravity forward, tight legs, putting too hard on the front foot, and exerting too much force when pushing the ground at the back foot, causing overload of muscles and ligaments.
Correct running posture: Relax the calf to keep it relaxed and flexible; maintain the center of gravity of the body to ensure that the hips are directly above the foot when the foot is on the ground; do not step too much on the front leg, so that the knee position and the foot position should be light to the ground; do not push the hind leg too hard, and the strength of the soles of the foot should be cleverly used.
Ache 8
Female soreness
Many running guides will mention that when running, using the front part of the soles of the feet to the ground can effectively slow down the impact of the ground facing the feet and legs, but one thing to note: too much is not enough.
If the contact point of the foot when it hits the ground is too forward, it may cause the foot fascia stretching to be too large and cause a soreness; in addition, if the back foot pushes the ground, if the force is too strong or the force surface is too small, this symptom will also occur.
Correct running posture: When the forefoot is on the ground, use the front of the soles of the foot to point the ground, but not the toes; as the body moves forward, the soles of the foot come into contact with the ground and roll forward and push the ground, do not exert too much force.
, it can be seen from the above that bad running posture not only affects performance, but also brings various pains. Therefore, runners who feel that they are running in a wrong way should adjust quickly. Don’t wait until the minor pain becomes too big and then sigh “What a painful understanding~~”!
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