[Running every day] Review of the 3rd week and the importance of running skills.

# Week 3.
Week 3 was a period of injury management. I haven't had a good left knee since I was in the military.
Until the day he was discharged from the military, he took an MRI at the Armed Forces Capital Hospital and went to orthopedic surgery after that.
However, several hospitals have not been able to provide accurate treatment, and now they have become a chronic disease.
Perhaps because of that, any exercise accumulated damage to the left leg.


# Running steadily.
Even if I ran a little, my left shin hurt badly.
Likewise, shin pain came at the time of moving from a one-minute run to a two-minute run.
In the past, these injuries also depended on mental strength.
However, this mental strength could not be consistent because it was a one-off.
This run is different. I will focus on running every day without getting hurt.


# Shin pain.
These days, YouTube has a lot of high-quality information. It turned out that my shin pain was a problem with the running method (main technique).
Shin pain is usually called synthprint, but it was caused by a continuous impact on the shin area.
In some cases, such synthprints do not show people with healthy bodies, but my left leg is not good, and I am overweight, so even a little run will cause pain.


# Midfoot technique.
These synthprints are a common symptom in Hillstrike, a technique in which feet landing from the heel fall when running.
There are midfoot landing in the center of the foot and forefoot landing in front of the sole.
Since I am not an expert in running, I chose to run on the midfoot recommended by most people.
It's hard to give a guide to the exact posture because I'm a beginner runner, but at least I recommend you to try it because I was able to get rid of shin pain overnight with midfoot practice.
This midfoot technique is comfortable to think that when running, it lands on the outer part of the front of the foot's "bottom."
If you land with your toes here, it becomes a forefoot, and if you land outside the front of the sole of your feet, you get closer to the midfoot.


# Relax your ankles.
And I also learned at this time that it is very important to relax your ankle when running.
If you use your ankle, you will build up fatigue, whether it's your shin or calf. In my experience, image training was very helpful when running as a way not to use the ankle.
When I thought that a string was connected to my knee and that I was running by pulling this string, in my case, I naturally ran with my legs rather than my ankles.


# Cadence.
And body time is also important, and the longer the time floating in the air, the more likely it is to put pressure on the body.
So I found it important to have a cadence to reduce body stress.
I think Cadence can be seen as a number that can tell you how much I roll my feet in a minute.
For example, if it's 180 cadence, the speed of walking 180 steps per minute.
The wider you take the stride, the lower the cadence comes out and the greater the impact on each step.
Experts say that the optimal cadence for running is about 180.
When I felt shin pain, the cadence was as low as 170.
Since I was overweight, the stress on each foot would have been greater than that of normal weight people.
Currently, my running cadence is between 180 and 195.
When I raise the cadence, I feel that the pain and shock of my entire body have been relieved a lot.


# The posture of the upper body when you run.
Running is a gravity fight. Some people tell you to stand up and run, and others tell you to lean forward a little. Which of the two is the answer?
Rather than looking for the right answer in this question, why don't I have a posture to lean back?
Of course, just thinking about it is unnatural. But I also think this is related to state judges.
When we bend back, our center of gravity goes back, and as the center of gravity goes back, the probability of landing on the heel increases.
The same is true when running with your waist up. The faster the running speed, the more forward our center of gravity is.
Depending on the center of gravity skewed forward, the balance is maintained only when the body is bent appropriately.
However, if you raise your back upright here, the center of gravity can be directed toward your heel.


# Bend your upper body a little bit.
It depends on the speed of running, but in my case, I felt that I had to bend forward appropriately to achieve a natural midfoot technique.
First, before running, let's lean your upper body forward while standing still and send the center of gravity forward.
Then my body will take a step forward not to collapse.
(I'm afraid, but it's highly likely that the foot that I stretched out first at this time is the foot that I usually use. If your right foot comes out first, you're right-footed)
In this state, let's continue to send the center of gravity forward.
Then I will continue to send each step forward so that I don't faint.
And at this time, since the lower body is close to a state where little force is applied, a posture as close to midfoot as possible comes out.
Of course, in this posture, little force is applied to the ankle.
I think this insight has become a very important experience in learning Midfoot technique.

 

 

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