Does anyone think like me that as long as you can walk, you can run?
Is there anyone out there who thinks like me that running still requires learning?
Does anyone still think that running does not require any methods?
Because of this, when my friend told me that he spent 7,000 yuan to sign up for a running training class, my mouth opened like an O shape and I thought, why can’t I just lift my feet and run? Why do I have to spend so much money? Go and learn.
Maybe my friend also saw my doubts. He said that he had the same understanding as me before and thought that anyone can go running;
Until his knee hurt so much that he was admitted to the hospital, the doctor told him that because of his When his running posture was wrong and his knee was seriously injured and needed to be recuperated, he suddenly realized that there is a method to running. Wrong method will not only fail to exercise the body, but will also cause injuries.
That’s why he decided to enroll in the class.
Actually, it’s right to think about it. Everything in this world has a method, just like when we were doing physics problems when we were in school, if the method is wrong, you will never find the exit. If you use the method right, everything will be smoothed out, and the result will come naturally. .
So when I received the New Year's Day gift from my boss, which was a book called " Tai Chi Running ", I didn't refuse it so much.
Especially the "Effortless, injury-free revolutionary running method" on the cover makes me more interested, because it is true that my knees have been feeling uncomfortable from time to time in the past few years, and I am a person who loves sports, so I have to It makes me wonder if my knee discomfort is caused by incorrect exercise methods.
The author of this book, Danny Dreher, is an ultra-marathon runner. He has participated in more than 40 ultra-marathons since 1995, ranking in the top three of his age group;
he is also a Western "Tai Chi" Practitioner, inspired by "Tai Chi", created a revolutionary running method that is effortless and non-harmful, namely "Tai Chi Running";
has been interviewed by CNN, NBC, Discovery Channel and other media, and has been interviewed by " The New York Times " and hundreds of other media are paying attention.
Another author, Catherine Dreher, is the co-founder of Tai Chi Life Co., Ltd., and co-authored this book with Danny Dreher, and answers questions for runners.
So what exactly is Tai Chi running? What are the principles and methods of Tai Chi running? As runners, how should we learn Tai Chi running?
1. The principle of Tai Chi running: walking with nature
What is the core of walking with nature? To put it simply, it is to go with the flow. It is like sailing against the current. You will find it very difficult, but if you go downstream, you will have no effort at all.
As it is said in the epic film "The Ten Commandments": "We cannot break the laws ourselves, we can only break ourselves to adapt to the laws."
How to follow the trend requires mastering the correct methods and principles and taking steps step by step. The key point is to learn how to use the center of the body to drive running, making running easier and effortless.
Tai Chi pays attention to balance, and Tai Chi running inherits the concept of Tai Chi. Therefore, the same line also emphasizes the balance of movements, just like our bodies also need balance.
For example, when your body leans forward, there must be another balancing force to swing back;
When your body stretches to one side, the other side needs to contract.
When we exercise, we try to achieve balance instead of just emphasizing the movement on one side. Does
sound difficult? Therefore, you need to master the correct method and form muscle memory through repeated training so that you can do it in one go.
2. The correct method and essentials of Tai Chi running
First of all, maintaining correct running posture is the foundation of running. This foundation can protect your body from harm to the greatest extent;
What are the correct methods of running?
Simply speaking, it can be summarized into 6 essentials:
First, align your feet and legs;
What does it mean? In fact, alignment requires you to keep your toes pointed forward when running. There is an imaginary straight line on the ground, and your feet are parallel and aligned on both sides of the straight line.
Second, pay attention to lengthening the spine to straighten the upper body;
Specifically, you can try: spread the fingers of one hand, place the middle finger and thumb on the collarbone, place the palm of the hand on the chest, and place the thumb of the other hand Place it at your belly button, and place the other fingers on your lower abdomen;
Now pull the upper hand up, and at the same time pull the lower hand down. Pay attention to relaxing your shoulders, and imagine that your spine is lengthened;
Lift the back of your neck upwards This will make your steps lighter and create a reaction force against the pressure of the body on the steps;
This is exactly in line with the principles of Tai Chi running. With the effect of gravity, there is also a reaction force that offsets gravity, so in During running, the body reaches a balance.
The third thing is to keep the pelvis level and use core strength;
I saw many runners practicing core strength before and expressed my confusion at the time. After reading this book, I completely understand.
Because the stronger your core strength, the easier it will be when running, because your core muscles are the key to maintaining good running posture during running.
Therefore, strengthening the core is particularly important. The core is equivalent to the fulcrum of your body. The movement of your lower body is swinging around this fulcrum. If the fulcrum is unstable, it is normal to get injured during the swing.
Fourth, you need to create your body pillars;
In fact, this action is not only for running training, it is also worth learning and training casually for those of us who have their heads down in the office.
It requires your feet and legs to be straight, you need to straighten your upper body, let your hips be slightly retracted, shoulders slightly forward, and align all points in a straight line.
In fact, we can also train our sitting posture in this way to ensure that our upper body is straight, not hunched , but also aligned with the points. It is estimated that the proportion of cervical spondylosis patients will not be so high.
Fifth, stand on one leg;
Standing on one leg can exercise your core strength and keep your body straight during the step. In fact, if you think about it, every step you run is a one-leg stand, so this stand Posture is also very important.
Sixth, "C" shape;
In fact, this is still a consolidation and practice of standing posture. The focus is on how to align and feel your body upright.
In addition to correct running posture, leaning forward is an important auxiliary force for running;
This point of view reminds me of what a cross-country running partner once told me. When you run, lean forward to prevent falling. Your legs will naturally start to move, and they gave me a demonstration;
I tried it myself, and it is indeed the case. If you run straight, it will only add resistance to your progress.
Therefore, it is also crucial to learn how to lean forward. You should neither lean forward too much nor be too straight. The trick lies in learning to find the balance point when leaning forward.
It can be seen that the principle of balance is reflected throughout the entire practice of Tai Chi running.
Then naturally comes the movement of our legs;
The author believes that this is the most difficult part of learning Tai Chi running, because the answer they gave is that the legs should do as little as possible during running.
Is this a bit unexpected?
But this is also the charm of Tai Chi’s effortless and injury-free running method.
The author believes that after the body leans forward correctly, the calves are passively driven to run. All you have to do is to lift your heels to follow your forward tilt;
During this process, you should pay attention to lowering the knees and swinging the calves backward. And be sure to land on the soles of your feet.
Another very important point to note is the arm swing movement of the upper body . If the core is used as a fulcrum to run the lower body, the upper body must remain straight at this time as mentioned before, and the left and right arms cannot swing left or right. To swing, you need to swing back and forth, and it must not exceed the center point, otherwise the body will lose balance.
Balance is important.
The translator of this book, Wu Hongtao, is also an avid running enthusiast. After running several marathons, he suffered injuries and various physical discomforts, but he thought in his heart that this might be the reason for running. It’s a price, I think it’s normal for injuries to come from running.
didn't discover this book until he accidentally read it. He read it with a skeptical attitude, but soon discovered the value of this book and began to train according to the methods in the book;
with in-depth practice, he felt that he could run better in the future. The process became easier and easier, and the symptoms of various injuries disappeared or were greatly reduced. In subsequent marathons, I also achieved my goal of running under 4 hours through the techniques I learned.
Therefore, he is very grateful to be able to translate this book and is happy to provide help to the majority of running enthusiasts. In addition to teaching you the methods and principles of Tai Chi running,
's book also contains suggestions and opinions for beginners, intermediate and advanced runners at different levels. I believe that for those of you who like running, you will have different levels of gains and feelings.
