The technique of running slope is less effort

When running slope, especially crossing the Runner bridge is more effort when it is necessary to put the force of muscle groups in the legs to overcome gravity. The slopes such as Bai Chay Bridge, Poem Bridge at Metasports Marathon Amazing Ha Long can make the results slower. The high slope changes the way that the grounding is forced to ground with the front of the feet, increasing the pressure on the calves and ankles.

After experiencing sloping marathons, Runner will feel the calfs ache several days later. This situation may be limited by applying it properly.

The natural reaction of most people when going up the slope is bowing forward. This action is necessary but if abused can cause many bad effects.

Specifically, when bowing too much, the lower back will be under greater pressure. At the same time, the hips also have difficulty in elasticity, thereby reducing durability and efficiency in every step. Therefore, when starting to slope, Runner should keep the back straight, may be slightly tilted but not stooped. The arms should be kept at 90 degrees angle and constantly hitting the front - back direction, avoiding hitting to the side.

To be able to run continuously on the slope, it is necessary to completely straighten the back. This action achieves maximum effect when the upper body of the body is not too tilted. In many cases, based on factors such as different slopes, endurance and balance, keeping straight will become more difficult to do.

A common mistake in the runner is to hurry to overcome the slopes. They often use their best to cross these sections quickly and lead to not enough physical strength to complete the track. To cross the slope, it is necessary to keep the rhythm running regularly throughout the distance. The ideal footstep for Runner is 90 SPM (90 steps per minute). This rhythm helps to adjust the problems of running like striding too long, hitting your hands continuously or rotating the body is unreasonable.

Typically, the stride length of the runner will decrease when crossing the slope, so when practicing with 90 spm rhythm, the runner will feel significantly faster than running on flat terrain.

When the slope is down, the best way to control the speed is to lean forward, do not fall back to brake the speed, then take very short and fast steps until returning to the road. In fact, many runner can stride long steps to accelerate while downhill. This is not recommended by increasing pressure on the legs.

When up the slope, the ankles will bear more than when running on a flat road due to the need to use toes to ground. When the ankle must carry a too large force, it will directly be directed to the calf, which can lead to muscle tension or injury.

In order to minimize the pressure on the calf, Runner can take the initiative to let his heels gently touch the road surface in every step. This will help prevent the calf condition overload, keeping the endurance of the foot in the remaining distance of the race.

Running the slope is a challenge for most Runner. However, conquering the slopes also brings the sense of victory to the run. At Metasports Marathon Amazing Ha Long this weekend, 11,000 runner will also be tried with short and medium steep segments. This is a challenge but also an interesting experience, the legs can zoom in watching the beauty of Ha Long Heritage Bay.