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建议：参考下面的跑步姿势，分级练习，先不讲步频和步幅，先练习抬腿，从1000-20000步。可连续跑，也可分组跑，如分组跑则每组之间休息1-2分钟。 《跑步，该怎么跑》在线视频 姿势跑法-18条正确跑步技术的法则 1. Change Support from one leg to another. 双脚轮流转换支撑 2. Raise you ankle straight up under the hip. 直接把足踝向臀部抬 3. Make your support time short. 尽量减短支撑时间 4. Retain your support easy, effortlessly. 支撑脚落地时尽量不出力，保持放松和轻巧 5. Have your support on the balls of your feet. 支撑点要落在跖球部上 6. Do not touch the ground with your heels. 不要以脚跟着地 7. Do not move youre weitht to toes, raise youre ankle when your weight is on the balls of your feet. 不要用脚尖蹬地，当重量落在跖球部时，足踝提高 8. Keep you ankle fixed at the same angle. 脚踝始终维持在固定的角度 9. Keep you knee bent always, do not straighten it. 膝盖始终保持弯曲，不要打直 10. Keep your feet behind the vertical line going through your knees. 脚掌每一次着地点都要落在通过臀部与膝盖的直线之后 11. Do not increase your stride length or range of motion. 不要刻意加大步伐，或是加大动作的幅度 12. Keep you knees and thighs down and relaxed. 膝盖与大腿尽量放低，保持放松 13. Do not move you knees and thights too far apat. 不要使膝盖与大腿前后摆动的太远 14. Do not fix on landing. 不要太过于在意脚下的动作 15. Do not point your toes, do not land on the toes. 不要以脚尖蹬地，也不要以脚尖着地 16. Your legs should land themselves without any muscular activity. 你的双腿应该是自由落下，不是靠任何肌肉活动 17. Keep your shoulders, hips and ankles along one vertical line. 肩膀，臀部和脚踝保持在一条直线上 18. Arm performance is a natural balance for leg movement. 摆动手臂是为了移动脚步时，让身体维持自然的平衡 |
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