เทคนิคการวิ่ง - การวางเท้า
อ่าน: 5438
สำหรับมือใหม่ที่เริ่มเดินแล้วกำลังจะเริ่มวิ่งก็ควรจะอ่านตอนนี้นะครับ ตอนนี้ชุดวิ่ง รองเท้าวิ่ง และสถานที่วิ่งคงจะเรียบร้อยแล้วนะครับ มาเริ่มกันที่ท่าวิ่งนะครับ ท่าวิ่งคงต้องให้ลำตัวตั้งตรง ไม่ต้องโน้มตัวไปข้างหน้า ข้อศอกทั้งสองข้างไม่ควรงอมาก เพราะเลือดจะไปเลี้ยงปลายมือได้ไม่ดี มือกำหลวมๆ การวิ่งออกกำลังกายเป็นการวิ่งระยะยาว ท่าวิ่งจะไม่เหมือนการวิ่งระยะสั้น หรือวิ่งเร็วระยะ 100 หรือ 200 เมตร
ที่สำคัญที่สุดคงจะเป็นการวางเท้า การวิ่งแตกต่างกับการเดินตรงที่การเดินจะมีเท้าอย่างน้อยเท้าหนึ่งรับน้ำหนักอยู่ แต่การวิ่งจะมีช่วงเวลาที่เท้าทั้งสองข้างลอยพ้นพื้น ดังนั้นในการวิ่งตอนที่เท้าลงแตะพื้น เท้าจะรับน้ำหนักค่อนข้างมาก
การวางเท้าขณะวิ่งจึงมีความสำคัญมาก ควรลงน้ำหนักด้วยส้นเท้า โดยส้นเท้าจะสัมผัสพื้นก่อนแล้วทั้งฝ่าเท้าจะตามมา และเมื่อปลายเท้าแตะพื้นก็เป็นจังหวะที่ส้นเท้ายกขึ้น ( บางคนอาจลงน้ำหนักให้พร้อมกันทั้งฝ่าเท้าหรือลงเต็มฝ่าเท้า แต่ไม่เหมาะสำหรับวิ่งระยะไกลๆ ) แตกต่างกับการวิ่งระยะสั้นๆหรือการวิ่งเร็วที่จะลงน้ำหนักที่ปลายเท้า ในการวิ่งออกกำลังกายต้องวิ่งนานและวิ่งระยะทางค่อนข้างมาก การลงน้ำหนักด้วยปลายเท้าจะทำให้ปลายเท้ารับน้ำหนักไม่ไหว
การที่จะให้เท้าและข้อเข่ารับน้ำหนักให้น้อยที่สุดต้องไม่ยกเท้าสูง การยกเท้าสูงเวลาเท้าลงแตะพื้น เท้าและข้อเข่าจะต้องรับแรงกระแทกมาก การก้าวเท้าก็ไม่ควรก้าวเท้ายาวเกินไป ควรก้าวเท้าให้พอดีไม่ยาวเกินไปก็จะช่วยลดแรงกระแทกที่เท้าและข้อเข่าได้มากทีเดียว
ถ้าวางเท้าได้ถูกต้อง เวลาวิ่งเสียงเท้าสัมผัสพื้นจะค่อนข้างเงียบ จะได้ยินเสียงฉับๆๆ เบาๆแน่นๆ แต่ถ้าลงเท้าไม่ถูกต้องเสียงเท้าสัมผัสพื้นจะดังป๊าบๆๆ ลองสังเกตุนักวิ่งที่วิ่งเก่งๆแล้วเปรียบเทียบกับคนเริ่มวิ่งใหม่ๆดูนะครับ
การแกว่งมือก็จะแกว่งในแนวหน้าหลัง ไม่ต้องยกแขนสูงมาก ข้อศอกก็ไม่ต้องงอมาก มือกำหลวมๆ เวลาวิ่งลำตัวจะตั้งตรงไม่โยกไปโยกมา
ถ้าเริ่มหัดวิ่งก็อยากให้ระวัง ฝึกท่าทางและการวางเท้าให้ถูกต้อง เพราะถ้าไม่ระวังปล่อยตามสบาย ก็จะวิ่งด้วยท่าทางและลงน้ำหนักเท้าไม่ถูกต้อง จะมาแก้ไขทีหลังก็จะลำบากมาก เพราะติดเป็นนิสัยเสียแล้ว ขอให้สนุกกับการวิ่ง ตอนหน้าจะพูดเรื่องการหายใจขณะวิ่งครับ คอยติดตามนะครับ
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