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「跑出一身輕、不要一身『病』」- How To Run: DOs & DON'Ts


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I think there's a number of key elements to good running form, and the first is not to overstride. Overstriding is when you stick your leg out in front of you, and you land with your foot in front of your knee, and really way in front of your hip. A lot of people think that they're running hard when they do that. You know why? Because they are running hard! Because when you stick your leg out in front of you, you actually decelerate, from the time it takes the center of mass of your body to get over your foot. You're actually losing energy.
我認為一個良好的跑步方式有很多關鍵元素,而首要的就是不要跨太大步。跨太大步是當你將腿伸出到前方時,你是把你的腳在膝蓋前方著地,真的要在你的臀部前方很多。很多人覺得當他們這麼做是在用力地跑步。你知道為什麼嗎?因為他們就是在用力地跑步!因為當你在將腿伸出到前方時,從你身體重心要趕上雙腳所花費的時間來看,你其實是在減慢速度。事實上你正失去能量。

The other thing that happens when you overstride is that when you stick your foot out in front of you and make your leg stiffer. And you have this what's called an impact peak and this shockwave travels up your body. But when you land without an overstride, you don't have that jolt of force. And you're much less likely to get injured. It's just a better way to run.
當你跨太大步,另一件會發生的事情是,那時你將你的腳伸出到前方,並將腿打直。你會有著這所謂的衝擊峰,而這個衝擊波會向上傳遞到你的身體。但是當你著地時沒有跨太大步,你就沒有那樣猛震的力量。你不太可能會受傷。它就是一個比較好的跑步方式。

Another key element to running, is run with a...land with a pretty flat foot. I think most good runners tend to land on the ball of their foot. It just happens naturally. If you don't stick your leg out in front of you, you will not land hard on your heel. You'll land on the ball of your foot or your midfoot strike. But it's a gentle landing.
另外一個跑步的關鍵元素,是用一個...相當平坦的腳型來著地。我覺得大部份優秀的跑者傾向於用前腳掌著地。它就這麼自然地發生了。若你不將腿伸到你的前方,你就不會用你的後腳跟用力地著地。你會用你的前腳掌或你的中腳掌著地。但它是個溫和平穩的著地。

Don't lean. A lot of runners lean forward at the hips. That's another total evil. Be vertical from the hips up. If you can hear your feet, if your feet are landing really hard, if you're thumping as we call it in my lab, then you're running poorly. That thump is the sound of the collision of your body with the ground. Running should be light and gentle and collision-free. So if you're making a lot of noise, you're running poorly.
不要傾斜。很多跑者在臀部會向前傾。那是另一件可怕的事情。從臀部以上要是垂直的。如果你能聽到腳步聲,如果你的腳很用力地著地,如果你像我們在實驗室說的發出砰砰的重擊聲,那麼你正是在笨拙地跑步。那重擊聲是你的身體與地面碰撞的聲音。跑步應該是輕盈的、溫和的、沒有碰撞的。所以假如你發出很多雜音,你正是在笨拙地跑步。

And then finally, the most important thing is if you're learning to run properly, and if you haven't been doing this for a long time, listen to pain. Don't overdo it. Transition really slowly, gradually. Your body is not just designed for this instantly. If you transition to learning to run properly too fast, you are guaranteed to injure yourself. You have to adapt your body, right? You know, I think everybody can learn to run this way. Most people can learn to run this way, but you can't do it overnight.
緊接著最後,最重要的事情是,如果你正在學習正確地跑步,而假如你很長一段時間沒有持續這樣子做,請乖乖聽疼痛的話。不要跑過量。非常慢地、一步步地轉變。你的身體不是就為了馬上做好這個而設計的。如果你太快就轉換去學習正確地跑步,保證你會弄傷自己。你必須適應你的身體,對吧?你知道,我認為每個人都能夠學習這樣子跑步。大部份的人都可以學會這樣子跑,但你不能一夜之間就做到。

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