Department of Physical Medicine and Rehabilitation, UF Health Running Medicine and Sports Performance Center, College of Medicine, University of Florida, Gainesville, FL.
Curr Sports Med Rep. 2022 Dec 1;21(12):463-469. doi: 10.1249/JSR.0000000000001019.
Healthy running form is characterized by motion that minimizes mechanical musculoskeletal injury risks and improves coactivation of muscles that can buffer impact loading and reduce stresses related to chronic musculoskeletal pain. The American College of Sports Medicine Consumer Outreach Committee recently launched an infographic that describes several healthy habits for the general distance runner. This review provides the supporting evidence, expected acute motion changes with use, and practical considerations for clinical use in patient cases. Healthy habits include: taking short, quick, and soft steps; abdominal bracing; elevating cadence; linearizing arm swing; controlling forward trunk lean, and; avoiding running through fatigue. Introduction of these habits can be done sequentially one at a time to build on form, or more than one over time. Adoption can be supported by various feedback forms and cueing. These habits are most successful against injury when coupled with regular dynamic strengthening of the kinetic chain, adequate recovery with training, and appropriate shoe wear.
健康的跑步姿势的特点是运动时机械性骨骼肌肉损伤风险最小化，并改善肌肉的共同激活，以缓冲冲击负荷，降低与慢性骨骼肌肉疼痛相关的压力。美国运动医学学院消费者外展委员会最近发布了一个信息图，描述了一般长跑运动员的几个健康习惯。本综述提供了支持证据、预期的急性运动变化以及在患者病例中的临床应用的实际考虑。健康习惯包括：采取短、快、软的步伐；腹部支撑；提高步频；线性化摆臂；控制前倾躯干；避免疲劳跑步。这些习惯可以一次一个地逐步引入，以建立正确的姿势，或者随着时间的推移同时引入多个习惯。各种反馈形式和提示都可以支持这些习惯的采用。当这些习惯与定期动态加强运动链、训练后的充分恢复和适当的鞋履穿着相结合时，对预防损伤最为有效。
