Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 278
홍차넷
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 34
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 45
Warning: Use of undefined constant r - assumed 'r' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 47
Warning: Use of undefined constant r - assumed 'r' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 51
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 237
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 34
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 45
Warning: Use of undefined constant r - assumed 'r' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 47
Warning: Use of undefined constant r - assumed 'r' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/outlogin_toby.php on line 51
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 237
Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/zero_header.php on line 269
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/zero_header.php on line 300
Warning: Use of undefined constant title - assumed 'title' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/bbs_title.php on line 16
티타임
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/bbs_title.php on line 21
Warning: Use of undefined constant header - assumed 'header' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/bbs_title.php on line 31
- 다양한 주제에 대해 자유롭게 글을 작성하는 게시판입니다.
Warning: Use of undefined constant use_formmail - assumed 'use_formmail' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 519
Warning: Use of undefined constant use_category - assumed 'use_category' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/include/print_category.php on line 9
전체기타일상/생각꿀팁/강좌방송/연예도서/문학영화의료/건강문화/예술경제생활체육과학/기술철학/종교정치요리/음식역사여행육아/가정IT/컴퓨터음악창작게임스포츠사회오프모임
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/setup.php on line 29
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/setup.php on line 41
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant memo - assumed 'memo' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 389
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 398
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant subject - assumed 'subject' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 402
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 403
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 405
Warning: Use of undefined constant total_comment - assumed 'total_comment' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 406
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 2
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/memo_replace.php on line 3
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 10
Warning: Use of undefined constant use_category - assumed 'use_category' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 40
| Date |
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 53 23/11/02 12:09:32 Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 56 |
| Name | 영원한초보 |
| Subject | 달리기를 해보자 #1 - 기초 |
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안녕하세요. 요즘 달리기에 푹 빠져있는 영원한초보입니다. 탐라에 쓸데없는 러닝 기록을 꾸준히 올리고 있는데 취미를 공유하고 싶어서 미비하지만 정보 공유를 합니다. 먼저 러닝 동호인들이 많이 쓰는 용어에대해 알아보겠습니다. 용어통계 관련- 페이스 m/km - 1km에 몇분 걸리나 예) 6:20/km 1km를 달리는데 6분20초가 걸림 - 케이던스 SPM(steps per miniute) - 1분에 몇 발자국 - PB(personal best) 개인기록을 말합니다. 예) 10k 42:51 pb입니다! 대회 및 마라톤 관련 - 서브4(sub4) 풀코스 마라톤(42.195km)을 4시간 안으로 들어오는 것을 말한다. 3:59:59 - 서브3(sub3) 풀코스 마라톤(42.195km)을 3시간 안으로 들어오는 것을 말한다. 2:59:59 - 싱글 풀코스 마라톤(42.195km)을 3시간10분 안으로 들어오는 것을 말한다. 3:09:59 - 서브2(sub2) 풀코스 마라톤(42.195km)을 2시간 안으로 들어오는 것을 말한다. 1:59:59 - DNF (did not finish) 종료 기록이 없음을 의미 - 완주하지 못했다. 훈련 관련 - 조깅 편하게 대화가 가능, 뛰고 나서 몸에 무리가 없음 - 지속주 본인 한계의 70%정도로 (대화가 가능한 정도) - 질주 단거리를 빠르게 달림 - 전력질주의 80~90% 정도? - LSD (long slow distance) 또는 거리주 장거리(사람마다 다름)를 천천히 오래 달려서 지구력과 유산소 운동에 최대한 초점을 맞춘 훈련 (주의: 홍차넷 회원분 아님) - 페이스주 목표하는 대회의 페이스로 훈련 - 템포런 이건 정의가 좀 애매합니다. 최대 심박수의 80~85%로 달리는 정도로 너무 힘들지도 편하지도 않은 수준의 적당히 힘든 정도 - 회복주(recovery run) 빡세게 달리고 다음 날 피로가 더 누적되지 않고 회복 가능한 수준에서 달리는 것 - 쿨다운 달린후 바로 운동을 종료하지 않고 몸상태를 천천히 내려준다. 보강운동이나 스트레칭 포함 기타 - 파워젤 운동중간 에너지 섭취를 위한 젤 형태의 식품 - 빌드업 페이스를 점진적으로 올림 - 싱글렛 민소매 옷 - 마라톤에서 대부분 엘리트 선수들이 입고 나옴, 마라톤은 열배출이 매우 중요하기때문 착지법보통 달리기에서 주법을 이야기하면 착지법을 이야기한다.착지 방법은 크게 포어풋, 미드풋, 힐풋 세가지로 나눠진다. - 포어풋 - 발의 앞부분 부터 착지 매우 빠른 속도의 단거리 달리기에 적합 - 미드풋 - 발볼로 떨어진후 발의 가운데가 바닦에 닿는다. 중장거리 러닝에 적합 - 힐풋 - 뒷꿈치부터 착지 걸을때 주로 사용하나 모든 경우에도 사용 가능 달리기 오래하면 무릎나간다고 하지 말라는 분들이 많습니다. 실제로 무릎 부상을 당하는 분들도 많습니다. 하지만 무릎 부상을 당하는 잘 달리지 못해서 그렇다고 생각합니다. 부상을 당하는 이유는 크게 3가지입니다. 1. 과체중 2. 신체 능력을 넘어서는 운동 3. 잘못된 자세 아래는 체중을 1로 봤을 때 무릎에 걸리는 부하입니다.  (참조: 백년운동 - 정선근) 체중에 3배 이상 부하가 걸리니 과체중이면 당연히 부담이 크게 될겁니다. 달리기는 기본적으로 발목에 큰 힘이 걸리는 운동이라 발목이 약하면 오래 뛰기 힘듭니다. 1, 2는 연결되어있다고 생각하고 달리기뿐 아니라 다른 운동에도 적용되는 문제입니다. 왠만한 스포츠는 1,2가 안되면 부상이 오기 쉽습니다. 그리고 반대로 생각하면 본인 체중에 맞게 달리기를하면 괜찮습니다. 천천히 조금 뛰면 됩니다. 트레드밀을 활용해도 되고요. 중요한 건 3번 올바른 자세로 달리기입니다. 주로에서 뛰는 사람들을 보면 부상이 오게 뛰는 분들이 많습니다. 아래는 안전하게 달리는 방법을 잘 설명한 동영상이니 보시면 많은 도움이 되실겁니다. 달리는 방법https://youtu.be/_Ic-_Waw4F0?si=moDliA_YTdK13yf1&t=81 초보러너나 부상방지를 위한 달리는 법 쉽게 설명하고 있는 동영상을 추천합니다. ‘포즈 - 당기기 - 낙하 - 미드풋’ 4단계로 설명을 하고 있습니다. 아래 동영상이 관련 이론을 분석적으로 설명한 영상으로 보입니다. 착지는 선택이라 다루지 않는 것 같습니다. https://www.youtube.com/watch?v=NYjw5woEMIA 미드풋을 추천하고 있지만 착지법에는 논쟁이 있어왔습니다. 실제로 많은 마라톤 선수들이 힐풋 방식을 사용하 보통 러닝을 천천히 뛸 때 힐풋부터 자연스럽게 시작하니까요. 그리고 힐풋이 정착하게 된데에는 나이키에서 에어쿠션을 강조하면서 광고를 한 것이 대중에 큰 영향을 미쳤다고 생각합니다.  그러나 부상방지로는 미드풋이 좋다고 생각합니다. 착지 방법에는 논쟁이 있습니다. 그전에 여러분이 달리기를 하는 이유는 무엇입니까? 기록을 중요하게 여기시는 분들도 있을 것이고 다이어트가 목적인 분들도 있을 겁니다. 달리기 자체가 좋고 나이 들어서도 장시간 달리기를 하고 싶다면 미드풋 착지를 배워야 합니다. 단거리를 빨리 달리거나 밖에서 10분 정도만 뛰고 싶다면 본인이 편한 착지를 하면 됩니다. 장거리를 달린다면 포어풋은 발등에 많은 부담이 갑니다. 힐풋은 무릎과 발목에 부담이 많이 갑니다. 미드풋은 많은 충격을 중둔근까지 보내줄 수 있습니다. 중둔근은 매우 튼튼한 근육입니다. 하지만 미드풋은 배우지 않으면 실행하기 쉽지 않습니다. 정석적으로 발바닥에서 바깥쪽에 가까운 부분이 땅에 닿은 후 발바닥 가운데로 체중이 옮겨갑니다. 이 과정에서 포즈라는 동작을 취하게 되고 무릎 각도는 힐풋보다 커지게 무릎의 충격을 완화하고 중둔근에서 충격을 흡수하게 됩니다. 그러면 미드풋이 모든 충격을 완화해줄까요? 발의 가운로 떨어지게 되면 족저에 충격이 많이 가게됩니다. 또한 발 외측에서 중심이동이 생기때문에 발목에도 좀 더 많은 힘이 쏠립니다. 그래서 본인의 근육이 발달하기 전까지는 느린 속도로 연습을 해야합니다. 족저와 발목 균형을 잡는 근육은 오래 달리다보면 점점 강해집니다. 족저는 계속 달리거나 맨발 걷기, 카프레이즈 같은 운동으로 강화할 수 있습니다. 발목은 한발서기나 한발 스쿼트 또는 불가리안 스쿼트로 강화할 수 있습니다. 모두 건강할 달리기를 즐겁게 오래할 수 있으면 좋겠습니다. Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 133 Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 146 Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 161 21
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Warning: Use of undefined constant is_admin - assumed 'is_admin' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/lib.php on line 605
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Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 6
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188493 class="iamcmt" style="display:none;"> Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 66
188493 class='vcm '>
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Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
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23/11/02 12:13
188493>삭제 주소복사
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 150
포어풋 도전해봤다가 종아리 작살 날것 같아서 미드풋으로 정착했습니다. 프로 아니고 저 같은 아마추어는 미드풋이 딱인듯?
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Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
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