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Corrida Perfeita

30 Jun 202311:49

Summary

TLDRIn this informative video, Andrés Cardo from 'Corrida Perfeita' discusses the impact of foot strike patterns on running performance and injury prevention. He explains why it's crucial to avoid heel-first landing and recommends midfoot or forefoot striking for better energy absorption and reduced risk of injuries. The video also introduces the 'Corrida Perfeita' app and club, offering resources to improve running technique and muscle preparation for efficient and healthy running.

Takeaways

🏃‍♂️ The script emphasizes the importance of improving foot strike patterns in running to increase comfort, performance, and prevent injuries.
👟 It introduces three types of foot strike in running: forefoot, midfoot, and heel strike, with a focus on the disadvantages of heel striking.
🔍 The video explains the physics of running, particularly Newton's third law of motion, and how it relates to the force exerted by the foot against the ground.
🚫 The speaker advises against landing first with the heel as it can cause the body to absorb impact inefficiently and lead to injuries.
🌟 The script highlights the benefits of landing with the midfoot or forefoot, which can better utilize the body's elastic potential and energy stored from the impact.
💪 It suggests that using the muscles and tendons to absorb impact is preferable to relying on bones, which are less adaptable to stress.
🧘 The importance of engaging the hip, knee, and ankle joints in the running motion is discussed to improve the efficiency of the foot strike.
📏 The video stresses that the foot should land below the body's center of mass to avoid creating a force vector that works against the runner's motion.
🔄 The script mentions the concept of 'elastic potential' and how quickly the foot lands and the muscle's ability to release stored energy can improve running efficiency.
🧗‍♀️ It recommends gradual changes to running form, especially for those accustomed to heel striking, to avoid sudden strain on muscles and joints.
🏋️‍♂️ The importance of muscle preparation with specific strengthening exercises for runners is underlined to support the impacts of running in a new foot strike pattern.
📚 Lastly, the script promotes the use of their app 'Run Perfect' and encourages joining their community for resources to improve running technique and performance.

Q & A

What is the main focus of the video by Andrés Cardo?
-The main focus of the video is to explain the proper foot strike technique in running, emphasizing the importance of landing with the midfoot or forefoot instead of the heel to improve performance and prevent injuries.
Why does the video recommend improving the foot strike pattern in running?
-The video recommends improving the foot strike pattern to increase comfort and performance, but most importantly, to avoid injuries that can occur from improper running techniques.
What are the three types of foot strike in running mentioned in the video?
-The three types of foot strike mentioned are forefoot strike, midfoot strike, and heel strike, with the latter being the most common but also the least recommended due to its potential to cause injuries and energy inefficiency.
According to Newton's third law, what happens when you apply force against the ground while running?
-According to Newton's third law, when you apply force against the ground, the ground applies an equal and opposite force back to your body. This reaction force can affect your running motion and energy efficiency.
Why is it inefficient to land with the heel first in running?
-Landing with the heel first is inefficient because it often results in the foot landing ahead of the body's center of mass, causing the ground to push back against your movement, slowing you down and wasting energy.
What is the 'cat's leap' mentioned in the video, and why is it important?
-The 'cat's leap' refers to the natural forward lean of the body that creates a forward momentum, which is important because it helps in generating acceleration and maintaining an efficient running motion.
How does the video suggest utilizing the body's potential elastic energy in running?
-The video suggests utilizing the body's potential elastic energy by landing with the midfoot or forefoot, which allows the muscles and tendons to absorb and then release energy more effectively, improving running efficiency.
What are the benefits of landing with the midfoot or forefoot as opposed to the heel?
-Landing with the midfoot or forefoot allows for better absorption of impact through muscles and tendons rather than bones, reduces energy waste, and takes advantage of the body's natural elasticity for a more efficient running motion.
What is the recommendation for the location of the foot strike in relation to the body's center of mass?
-The recommendation is to land the foot strike directly below the body's center of mass to avoid creating an opposing force vector that could hinder the running motion and cause unnecessary strain on the body.
What is the importance of muscle preparation and movement refinement in adopting a new running technique?
-Muscle preparation and movement refinement are crucial when adopting a new running technique to ensure that the body's muscles, tendons, and joints are conditioned to handle the new stress and to run more efficiently and with less risk of injury.
How can runners improve their running technique and access resources for better running practices?
-Runners can improve their technique and access resources by subscribing to the channel for new content, using the 'Corrida Perfeita' app for exercises and guidance, and joining the 'Clube Corrida Perfeita' for a comprehensive approach to running improvement.

Outlines

00:00

🏃‍♂️ Optimal Foot Strike in Running

This paragraph introduces the topic of the video, which is the importance of the initial foot strike in running and why it should be improved for better performance and to prevent injuries. The speaker, Andrés Cardo, explains that the initial foot strike should ideally be with the heel, but not in a way that causes the foot to land too far ahead of the body's center of mass. This could lead to energy loss and potential injuries. The video also introduces the 'Corrida Perfeita' app and its benefits for runners, offering exercises and content to improve running technique.

05:01

👣 Understanding Foot Strike Types and Their Impact

The second paragraph delves into the different types of foot strikes in running: forefoot, midfoot, and heel strike. It emphasizes the importance of not landing too far ahead of the body's center of mass, as this can create a force vector opposite to the direction of movement, effectively braking the runner's motion. The paragraph explains the physiological and biomechanical reasons behind why a midfoot or forefoot strike is preferable, highlighting the role of muscles and tendons in absorbing impact more efficiently than rigid bones, thus reducing the risk of injury.

10:03

🛑 Transitioning to a More Efficient Running Technique

The final paragraph discusses the transition to a more efficient running technique, cautioning against making sudden changes that the body is not accustomed to. It stresses the importance of gradually adapting to a new running pattern with exercises that strengthen the muscles and joints required for the new technique. The paragraph also promotes the 'Corrida Perfeita' club for further resources and training to evolve in running while maintaining health and comfort, avoiding pain and injuries. The video concludes with an invitation to access the free 'Corrida Perfeita' app for immediate improvement in running technique.

Mindmap

Keywords

💡calcanhar

The 'calcanhar' refers to the heel, which is often the first point of contact with the ground for many runners. The video discusses how this heel strike can negatively affect running performance and increase the risk of injuries by generating a counterproductive force that opposes forward movement.

💡centro de massa

The 'centro de massa' or center of mass is a crucial concept in running mechanics. It refers to the point where a body's mass is concentrated. The video emphasizes the importance of landing the foot strike close to the body's center of mass to enhance running efficiency and minimize injury risks.

💡retropé

The 'retropé' or rearfoot is the back part of the foot, including the heel. The video advises against using the retropé for initial ground contact during running, as it often leads to inefficient running mechanics and higher impact forces on the body.

💡médio pé

The 'médio pé' or midfoot is the middle part of the foot. The video recommends landing on the midfoot rather than the heel to better absorb impact and use the elastic potential of muscles and tendons, leading to more efficient and less injury-prone running.

💡antepé

The 'antepé' or forefoot refers to the front part of the foot. The video suggests that landing on the forefoot, like the midfoot, can help runners better utilize their muscles and tendons for impact absorption and efficient energy use during running.

💡lei de ação e reação

The 'lei de ação e reação' or Newton's third law of motion states that for every action, there is an equal and opposite reaction. The video applies this principle to explain how improper foot strikes can result in forces that counteract a runner's forward motion, thereby decreasing efficiency and increasing injury risk.

💡absorção de impacto

Impact absorption is critical in running to prevent injuries. The video explains that landing with the midfoot or forefoot helps muscles and tendons, which are better suited to absorb shock, rather than the bones which can be damaged by repeated impacts.

💡desempenho

'Desempenho' or performance in running can be significantly influenced by foot strike patterns. The video suggests that adopting a midfoot or forefoot strike can improve running performance by making movements more efficient and reducing energy loss.

💡lesões

Injuries or 'lesões' are a major concern for runners. The video highlights how improper foot strike patterns, especially those involving the heel, can lead to higher injury rates by placing excessive stress on the skeletal structure rather than the more adaptable muscles and tendons.

💡educativos

'Educativos' are specific exercises designed to teach the body more efficient and safer running techniques. The video mentions these as essential tools for runners to improve their foot strike patterns and overall running form to prevent injuries and enhance performance.

Highlights

Improving foot strike pattern is crucial for increasing comfort, performance, and avoiding injuries.

Introduction to the concept of foot strike in running and its impact on performance and injury prevention.

Three types of foot strike during running: forefoot, midfoot, and heel strike.

Explanation of the moment when the foot begins to support the body's weight against the ground.

Why heel strike is not recommended due to the potential for energy waste and increased injury risk.

The importance of Newton's third law of motion in understanding the force reaction during foot strike.

How the position of the foot strike can affect the direction of the force vector and running efficiency.

The role of body projection and balance in efficient running and the impact of foot strike on it.

Advantages of midfoot or forefoot striking for better energy absorption and utilization.

The impact of foot strike on the body's muscular, tendinous, and osseous structures during running.

How the type of foot strike can affect the absorption of impact and the prevention of injuries.

The recommendation to land below the body's center of mass to avoid creating a force vector against movement.

The importance of using the movements of the hip, knee, and ankle joints for efficient foot strike.

The benefits of training muscles for specific strengthening to support the new foot strike pattern.

The necessity of refining running movements with educational exercises for efficient and less injurious running.

The invitation to join the 'Running Perfect' club for access to resources and personalized coaching.

The promotion of the 'Running Perfect' app for immediate access to lessons and exercises on foot strike adjustment.

The final encouragement to improve running technique and efficiency while avoiding overload and injuries.