เทคนิคการวิ่ง - การวางเท้า

โดย จอมป่วน เมื่อ 16 August 2008 เวลา 5:46 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 4324

 

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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