超馬教練潘瑞根演講筆記分享 - 路跑 Road Running
By John
at 2013-11-18T17:13
at 2013-11-18T17:13
Table of Contents
上週六去聽了林義傑、陳彥博的教練潘瑞根主講的「超馬教練教你這樣跑
才健康」。
我做了一下筆記,也許對版上的朋友會有幫助。因為是事後整理的,不一定
代表潘教練的意見。
姿勢:
1. 跑步姿勢從眼睛開始,因為人會被眼睛帶動,一定要平視,偶爾可以左右
掃射。很多人習慣看地上,長久會傷到頸椎和龍骨。
2. 肩膀一定要放鬆,這連職業選手都得邊跑邊提醒自己,不要聳肩。
3. 擺手只是輔助,不要想用手帶動身體跑而出力,容易抽筋。另外,不可握
拳或往上揮太高,因為肌肉會僵硬。
4. 身體要挺直,略向前傾。往後仰,或前傾太多但速度不夠快,頭、肩、手
不會協調。
5. 腳要用「前腳掌」著地,愈短距離、愈快的速度落地的腳愈像墊腳跑,以
全馬來說,就幾乎是平著著地,但重心還是落在前腳掌,後腳跟僅是輕碰一下。
運動傷害:
看醫生。潘教練有介紹兩人,一個在士林,是陳彥博的父親,另一個叫周適
偉,在復興北路。不過他說每個人看的效果不一樣,他是教練,教大家正確
姿勢,受傷還是要去看醫生,他也常帶選手去看醫生。
訓練:
1. 團練事半功倍,差不多水準的人一起跑,會有同一個速度,步伐一致,
而且精神會放鬆很多。教練舉候鳥做比例,據說候鳥單飛會慢 70%,人單練
效果也不好。
2. 聽音樂有幫助,因為會比較快找到穩定的步頻,也容易一直保持下去。
但戴耳機不舒服,所以他帶選手都是開車在旁邊大開音響。
心理:
心理素質其實是最重要的,這需要長時間培養,要耐得住無聊、累,而且得
保持頭腦清醒。
其實兩個小時的演講中,教練分享了很多影片,真羨慕別人可以優雅地跑著,
在教練的臉書有一些,大家可以點來看:
http://www.facebook.com/profile.php?id=100000415834326
--
Tags:
路跑
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