올바른 달리기: 필수 기술 및 일반적인 실수

올바른 달리기 기술은 부상을 예방하고 건강을 개선하기 위해 발 뒤꿈치가 아닌 발 중앙에 착지하는 것입니다.

### 러닝 팁: 올바른 자세, 올바른 형태, 필수 운동법
* 🏃 제대로 달리는 사람은 **10% 미만**이며, 가장 흔한 실수는 발목, 무릎, 허리에 부상을 입힐 수 있는 **뒤꿈치로 착지**하는 것입니다.
* 💓 달리기는 걷기로는 할 수 없는 강도를 제공하기 때문에 **심혈관 건강을 개선하는 데 효과적인 방법**입니다.
* 🦶 잘 달리려면 몸을 앞으로 **15도 정도 기울이면서 발바닥 중앙에 착지**하고 발가락으로 밀어내는 것이 중요합니다.
* 뒤꿈치를 치는 등 잘못된 달리기 자세는 **허벅지의 과도한 발달**과 **종아리 근육의 과소 사용**으로 이어질 수 있습니다.
* 평발인 경우, **달리기 전에 적절한 걷기부터 시작**하여 발과 종아리의 근력을 키우는 것이 중요합니다.
* 🕒 건강상의 이점을 위해 일주일에 세 번, **30분 정도 달리기**를 권장하며 걷기보다 달리기의 양을 서서히 늘리는 것이 좋습니다.
* 👟 올바른 러닝화를 선택하는 것이 중요하며, **지면을 느낄 수 있는 쿠션이 약간 적은** 신발을 선호합니다.
* 🏋 달리기와 근력 운동을 병행하면 **효과를 극대화**하고 부상을 예방하는 데 효과적입니다.

It seems that less than 10% of people run properly. If you look closely, they land on their heels completely, which is not a good way to run. When running like this, the impact can reach the ankles, knees, and even the waist. To run well, I also do running. About 10 years ago, when I used to run, I didn't have any injuries. I just walked around. But recently, if I just go out to the Han River, it's all noisy. I think Korea is doing well. Running can make things that are impossible to walk achievable. The most important thing is the heart rate. When it goes up to about 70% of your maximum heart rate, your heart, lungs, and then your brain become healthier. In fact, walking cannot provide that intensity. So, the minimum movement for survival is walking and running. Then, you can make yourself healthier more aggressively. Therefore, except for running, there is nothing else that can feed and save the heart, lungs, and brain. In my opinion, people who run properly are.

I don't think it's less than 10% because the assumption that you will run well when you can't walk well is almost impossible. Similarly, the most stress is on the ankles and knees. I also coach running for athletes, and the biggest mistake is landing on the heels. When you run in the park, about 70 to 80% of people run like this, in an ambiguous middle ground between running and walking, assuming that you are moving forward. Landing on the heels is like putting brakes on; it means you're going to stop. When you run, there shouldn't be a moment to stop, so if you land on your heels, it's not right. This connects to walking. When you walk, you don't keep going; you push to move forward. So, landing on your heels is like stopping. When you walk, you go at a constant speed like this, this, this, but when you run, it's like this. Therefore, if there is no stopping motion, landing on the heels is not.

It's possible. The problem with this is that when you step on your heels, you are applying the brakes. When you apply the brakes, there is a lot of pressure on your knees. Because there is a lot of pressure on your knees, there is an impact every time you land. So, if you look at people who jump with their heels, generally their thighs are well developed, and their calves are weak. This is because they don't use their calves. Jumping like this is wrong because walking involves a continuous repetition of propulsion and stopping, so the body remains in a vertical position like this. When running, you need to bend forward about 15 degrees, but when walking, you walk by leaning 15 degrees forward like this. When running, you stand your body up like this and jump. Two movements have been switched. It's similar to walking with your arms. The movement of jumping forward like this is wrong. So, when you see friends who don't jump well during exercise at school, they jump like this.

How far should the hand go? When the arm comes down, it should be maintained at a 90-degree angle, and the hand and fist should come up to the side of the waist like this. But in order to jump like this, you have to push your strength back like this. The back space won't be reached without effort. Here, you can jump like this without much effort. And when viewed from the front, it rises towards my cheek. Friends who can't jump like this don't use their core at all when they jump like this. But when this one moves like this, the core continues to be used as the torso rotates, so that the spine doesn't slump and this one stands up straight. One thing you can know is that after jumping, if your ankles, knees, and waist hurt, you jumped incorrectly. Oh, my calves are sore, my thighs are sore, my hips are sore. Jump well.

I also do that when I exercise. The next day, I think about where my body hurts. Oh, I see, I exercised wrong yesterday. That's how you can tell. Another good way is to look at your body. When you do long-distance running, your thighs don't get thicker, but they keep getting thicker, and your calves keep getting thicker. It's weird. The reason your calves get thicker is that you're not using the calf muscles because you're contacting the heel. So, to be precise, it's the attachment. Then, since the calves are not being used, the thighs work alone. That's why they keep getting thicker. These two need to switch. So, your calves and thighs should get thinner for long-distance running. Definitely, if you've been running for 5 or 10 years, and that's the case, then you're running incorrectly. Hallux valgus is when the big toe...

You need to start by walking like this first when you turn outward. Because basically, for those with severe flat feet, even if they walk straight, their feet turn outward. It's inevitable for those who have developed it pathologically, but if it started when you were young and continued as you grew up, it's because there is no strength in the big toe while walking, causing the feet to turn outward. Starting with proper walking is crucial, and if you don't progress to running, in my opinion, there is a high risk of joint damage. Flat feet inherently lack strength in the arch of the foot and calf area. So, before walking and running, you need to build some muscle strength. You need enough muscle strength to walk properly and to run well. Therefore, adequate preparation is required in advance, which involves muscle strength exercises. Starting from the legs, land in the middle of the ball of your foot and then move to the toes like this. This way, the calf muscles will receive a consistent amount of strength.

When you come in, the strongest joint in our lower body is the calf, so it's impossible with thigh strength. So, land on the floor and walk with the strength of the big toe, index finger, and middle finger, pushing your body down like this. Bending your waist in this state is not right. Your whole body should lean forward about 15 degrees. This is the movement for running. Try it at home. In this position, if you lean your whole body forward, the force should come to the front of your toes, where you land and push off. In terms of time, in my opinion, if you run for health, 30 minutes is enough. So, in general, how do you arrange walking? Walking is too easy. So, walk and run, repeat it. Walk for about a minute, then run. Match the time for running and walking one to one, slowly increasing the amount of running over walking.

Gradually increasing the amount of running while wearing a mask, I think it's good enough to do it about three times a week for 30 minutes. No matter how good my stamina is, I should be able to run for 30 minutes without stopping. It's not about the basics; it's about pushing yourself to the maximum. If your mind races ahead, what happens is that you'll get out of breath and won't be able to speak well. If you can check it by yourself, that's great, and if you have a smartwatch, it's even better. But if you don't have one, you just need to be able to hum a song. For example, if you can finish running for 30 minutes with a feeling like uh, then it's okay to run. If the song becomes burdensome, it's good to stop. To run well, your ankles need to be flexible. So, with your feet spread out like this, fully extend your knees, and press your heels to the ground. By doing this and gradually increasing the time, starting from about 10 seconds to as long as 30 to 40 seconds, your calves and the soles of your feet will stretch out. As for the thighs, lift one foot from both feet.

Grab the tips of your toes with both hands, pull them forward, and if you straighten your knees, the back of your thighs, the hamstrings, will stretch. You should do this for at least 10 seconds. If the movement is not good, you can extend it to about 30 or 40 seconds. If you don't have time, instead of stretching, you can do something called skipping. Skipping is a movement where you don't touch the ground with your heels. For example, you can do movements that feel a bit bouncy when you jump. For example, like one, two, three movements, as I mentioned earlier, skipping is a practice of pushing the ground and moving your body forward and upward when running. After finishing, it's good to recover your body through stretching. Because if you run for 30 minutes, by continuously moving in this upright position, your muscles will be all moved.

When a certain part stays still for too long, it gets stiff. So, after finishing, it's best to do calf, thigh, and hip stretches. For the calf, keep the foot in that position, pull it towards the body with both hands, and pull the toes towards the body. When you do this, the back of the thigh stretches. Next, for the hip, lift the foot upwards and stretch it out, then lean the upper body forward. This way, the hip stretches. Doing this will stretch the calf, thigh, and hip. Start with about 10 seconds, and if it still feels tight, extend to 30-40 seconds. This will help recover from fatigue accumulated during exercise and allow for faster recovery the next day. Also, wearing clothes that cling to the upper body or legs while running can cause skin irritation.

If you throw it away, but now, clothes are at that level of damage, but if you wear shoes incorrectly, you can hurt your ankles, knees, and joints. So, in terms of importance, shoes can be considered more important. That's why recently, big cushioned shoes have come out, but I think it's better to have shoes with a slightly smaller cushion like walking shoes if possible, so that you can feel the ground a little with your toes. There should be a little space in front when the toes come forward because when you jump, your feet go back and forth. Next, the fabric should be a little flexible because if you jump and wear stiff materials, it will press down and continue to put pressure on the joints. For example, walking is like the ability of an elementary school student, and jumping is like the ability of a middle school student. So, if I can have the ability of a middle school student, it would be the best.

Although it's good, if my ability is that of an elementary school student, walking is the best. So, the most beneficial exercise for my body is the one with the right intensity. If possible, it's better to run outside first. Treadmills don't feel good, basically. The reason treadmills were created is that there are situations where you can't run outside, so they were made for those situations. If you can run outside, that's the best. Technically, when you run outside, you engage both propulsion and lifting the body simultaneously on the ground. But on a treadmill, you only need to lift your body upward. That's how you lift, like skipping rope. But on the ground, you not only need to lift your body upward but also move it forward. It requires a lot of energy and is tough. The best way to use energy is to use large muscles. The representative way to use those large muscles is.

When you run, your basic metabolism increases, and you burn more energy even during rest. This ultimately helps with dieting. However, to effectively diet, it's best to combine running with strength training. As I mentioned earlier, running only impacts the upper and lower body, and landing on your heels incorrectly can strain your body. That's why the treadmill is a good alternative. Personally, I feel a bit reluctant when I see the treadmills full at the fitness club because it can potentially harm the body. Instead of running, it's okay to walk in a way that is similar to running. Lift your feet at an angle of about 88 degrees, slightly raise your heels, and walk like this, which serves as a preparatory exercise for running. By doing this, you engage your calves, thighs, and buttocks.

As you exercise, you build up strength that allows you to run, so if your knees, ankles, or waist hurt, you can reduce the time you can run by half before running. For example, if you can walk for 5 minutes, you might be able to run for about 2 minutes. First, it seems important to adjust the speed. You need to have a sense of how long you can run at what speed because on the ground, you control your running speed, but with this machine, the machine controls you, so it seems necessary to know the speed a bit. Usually, the speed on the ground is almost the same as the speed of running. So if it's like 6km/h, the chances are quite high here too. But now, this is a bit different from running on the ground, so it varies slightly from person to person. Therefore, those who are good at going uphill may find it a bit easier here.

If a person has weak upward force, it can be a bit difficult. If you keep it flat like this, the possibility of heel exploitation is very high. Because my body is placed vertically due to the horizontal, then if the treadmill is inclined at 7 to 10 degrees, it has a similar effect to leaning forward. You see, when the heel lands completely, it means you are running in a bad posture. This way, the impact will reach the ankles, knees, and possibly the waist. When the ground is flat, the only way for me to go is to land on my heels. If you raise the incline, instead of leaning forward, the trade-off occurs. You can roughly adjust the angle. Yes, it should feel like this. You may or may not hear the sound, but it will be exploited much more smoothly. When exploiting with the heels, it is very dull.

When you hear a sound, this friend made a device called the Bujundong Trade Mi as similar as possible to the movements. The speed is determined by how fast I run, so if there is anyone around, I recommend this over what's next to you. It takes some time to adapt because when the body moves forward, the speed increases, and when it moves backward, the speed decreases. I need to be able to control whether to move the body forward or backward to use this device. When using this device, the advantage is that it is difficult to walk normally when the body is bent. If the body is leaning forward, it keeps going forward like this, so when walking, I will move my legs slowly on a perfectly vertical line. By walking like this, it is possible to confirm the width from the side, and adjusting the speed here means that I am keeping my body upright on a vertical line, so I use this device a lot for gait correction.

Similarly, right now our trainer is on the green line. If you start jumping, bring your body forward, and as the speed increases, you start to jump. Similarly, if you tilt your upper body like this, your body will fall forward. So, you need to stand perfectly vertical and jump like this. Then, you need to balance the power on your right foot and left foot accurately to be able to jump balanced. Even if you don't tilt 15 degrees, your heels don't completely touch the ground. It's not about completely touching, but exerting force around the middle of the mid-stance or actually pushing from the middle of the sole of the foot. Exercise is actually for health, right? So, when you start comparing yourself to others, you can't focus on your body, so no matter how much others jump or how much weight others lift.

Don't worry and focus on your body for your health. If you exercise while focusing on your body, it will be helpful for your health.

"내장 지방 쥐어짠다." 1달 동안 '러닝'만 했더니 생긴 놀라운 일  (김병곤 박사 3부)

세상의 모든 지식을 만나려면  '지식인사이드'
항상 유익하고 알찬 영상으로 보답하겠습니다.

출연, 광고 제휴 문의 : knowledgeinside7@gmail.com


지식인사이드

발목, 무릎, 허리 부상을 예방하려면 발뒤꿈치에 착지할 때 과도한 충격이 가해지지 않도록 올바른 달리기 기술을 익히는 것이 중요합니다.

걷기와 달리 달리기는 심박수를 높여 심장, 폐, 뇌 건강을 크게 향상시킵니다.

대부분의 사람들이 달릴 때 발뒤꿈치로 착지하는 실수를 하는데, 이는 무릎에 가해지는 압력을 높이고 종아리 근육을 비효율적으로 사용하게 만들 수 있습니다.

올바른 점프 기술과 신체에 미치는 영향

팔이 내려올 때 90도 각도를 유지하고 뒤로 힘을 주어 발목, 무릎, 허리에 통증 없이 쉽게 점프할 수 있도록 하세요.

부적절한 점프 기술은 종아리와 허벅지 통증을 유발할 수 있으므로 운동 교정의 필요성을 나타냅니다.

발과 종아리의 근력을 키우는 것은 적절한 걷기와 달리기를 위해 매우 중요하며, 관절 손상과 평발의 발생을 예방하는 데 도움이 됩니다.

초보자를 위한 올바른 달리기 및 걷기 기술

달리기의 핵심은 몸을 15도 각도로 앞으로 숙이고 엄지발가락, 검지, 중지에 착지하는 것입니다.

걷기와 달리기의 1:1 비율로 시작하여 점차적으로 달리기 시간을 늘리는 것이 좋습니다.

일주일에 세 번, 30분 정도 달리면 건강과 체력 향상에 충분하며, 자신을 밀어붙이는 데 중점을 두어야 합니다.

종아리, 발바닥, 허벅지 스트레칭이 중요하며, 시간이 부족할 때는 줄넘기가 스트레칭의 좋은 대안이 될 수 있습니다.

운동 후 스트레칭과 운동화 선택으로 최적의 회복과 퍼포먼스를 위한 방법

운동 후에는 종아리, 허벅지, 엉덩이 스트레칭을 통해 경직을 예방하고 회복에 도움을 주는 것이 좋습니다.

쿠션이 큰 신발은 지면의 느낌과 발가락의 움직임을 좋게 하는 약간 작은 쿠션의 운동화보다 도움이 되지 않을 수 있으므로 적절한 신발을 선택하는 것이 중요합니다.

러닝머신을 사용하는 것보다 야외에서 달리는 것이 더 많은 근육을 사용하고 더 효과적인 에너지 운동을 제공하기 때문에 더 좋습니다.

달리기와 러닝머신 걷기의 이점

달리기는 기본적인 신진대사와 에너지 소비를 증가시켜 체중 감량에 도움이 되지만, 효과적인 다이어트를 위해서는 근력 운동과 병행하는 것이 중요합니다.

특정 발 각도로 트레드밀을 걷는 것은 근육을 강화하고 달리기 준비 운동을 하는 동시에 뒤꿈치에 부딪히는 부상 위험을 줄이는 데 도움이 될 수 있습니다.

러닝머신 경사를 조절하면 달리기 자세를 개선하고 발목, 무릎, 허리에 가해지는 충격을 줄여 발뒤꿈치를 더 부드럽게 활용할 수 있습니다.

보행 교정을 위한 부준동 트레이드미 디바이스

부준동 트레이드미 기기는 신체의 움직임을 모방하여 사용자의 달리기 속도에 따라 제어됩니다.

몸을 똑바로 세우고 완벽한 수직선으로 움직여 사용자의 걸음걸이를 교정하는 데 도움이 됩니다.

이 장치는 운동에 유익하며 사용자가 자신의 신체에 집중하여 건강을 개선할 수 있습니다.