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lunedì 19 gennaio 2009

Stile e tecnica di corsa: migliorare nel tempo, i consigli.Così sta capitando a me

Prima l'esperienza personale, sotto i consigli.
Negli anni la mia corsa sta migliorando. 
Ho una grande fortuna di aver quei filmati celebrativi che i miei realizzavano quando correvo con nella mente il sogno della prima maratona. Poi è passato più di un anno senza che il mio incedere fosse ripreso, fino a qualche giorno fa. L'amica Mary mi ha filmato in un esempio del mio stile di corsa lenta attuale ed ho così potuto sovrapporre le immagini.
Chiedo scusa per la loro qualità, qui a Pc son ottime, ma sapete che quando si uploada sul web si perde in nitidezza. E' intuibile comunque.
Le prime due riprese mettono alla luce tutti i miei difetti. Quelli che mi porto dietro dall'infanzia: 
- la mia gamba destra, il cui tendine d'achille è stato allungato ha un'appoggio anomalo. Il piede atterra di punta e ruota verso l'esterno. Queste riprese (sett/ott 2007)  mi mostrano già dopo 1 anno di corsa continua, i miei testimoniano che agli albori nell'agosto 2006 ero ancora peggio. Sto correndo, guardando i dettagli di quelle uscite che vi propongo, a 6'/km.
- il busto nella parte destra non è sciolto, il braccio è contratto e non si lascia andare al movimento naturale del sinistro.
Un anno dopo, oramai 2009, a sentir le testimonianze dei miei amici di corsa, Mary e Sebastiano, cui l'ho chiesto esplicitamente  si nota visivamente la mia positiva evoluzione. Io penso, "mah..sarà, son complimenti dettati dall'affetto e dall'amicizia più che altro"  sino a che non ho avuto l'opportunità di vedermi.
La ripresa di pochi secondi mostra lo stile della mia corsa odierna a 6'/km. E' vero la prospettiva del filmato non è laterale come gli altri due, ma frontale. Si notano però delle differenze.. Mi vedo diverso!! Più sciolto ed elastico!
I problemi di contrazione si manifestano ancora quando sono in gare tirare e spingo al limite (specie il braccio), ma se è questo del video il mio modus di correre odierno, io direi che non mi posso lamentare..
Come migliorare quindi lo stile di corsa?
Io non ho fatto niente di particolare sino a due mesi fa..la mia evoluzione è venuta in modo naturale correndo km su km, ma la decisa svolta, credo, la stia avendo da quando  ho scoperto gli esercizi di tecnica e potenziamento.di cui avevo già parlato. Son convinto che dalla loro esecuzione ne trarrò benefici ulteriori e spero che il mio esempio visivo possa convincere tutti della bontà di inserire nel proprio allenamento anche la cura di questi aspetti. Non son dettagli minimali credetemi.. migliorare si può.
Il resto lo lascio ai commenti degli amici, che spero saranno il più incisivi possibili. Su questo post credo infatti passeranno molti utenti di google(la scelta keywords non è casuale)..e si nutriranno anche di quello che scriverete voi a supporto!


46 commenti:

GIAN CARLO ha detto...

La tecnica di corsa si puo' migliorare, ma anche adattare alle distanze.
Se punti la maratona devi ceercare una tecnica il meno dispendiosa possibile, passo breve, frequenza alta e minimo innalzamento dei piedi da terra. Se punti ai 10km aumenti l'ampiezza della falcata e spingi + forte sui piedi... etc etc.
difficile è con il passare degli anni passare da un tipo di passo all'altro. Ormai io riesco solo in quello "economico"

Ezio ha detto...

Domenica a Nepi che passo terrai? Il passo da muflone di montagna o il passo da gazzella in gita al mare?

Anonimo ha detto...

fai 2,7 passi al secondo, non male. si vede la tua recente scioltezza, ma francamente non mi pare che corressi malissimo anche prima: radente, i piedi si alzavano poco, la testa non saltellava. visibile il braccio destro rigido. la maggior parte della gente ha il braccio dx più rigido: è il braccio che usiamo quando dobbiamo trasportare qualche peso (spesa, valigia, libri di scuola). lo sai che approvo il potenziamento e gli esercizi tecnici. ti dirò che se la tecnica migliore migliora le prestazioni, è vero anche il contrario: il correre (a parità di velocità) meno affaticato produce uno stile migliore. prestazione e tecnica sono parallele e legate funzionalmente. secondo me dovresti dimagrire un po'. luciano er califfo.

Mic ha detto...

A me, invece, le differenze sembrano evidenti: nelle prime immagini l'andatura sembra un pò ciondolante, quasi a scatti e per niente rotonda, poi sei diventato più sciolto. Le differenze fra le 2 si vedono ancora, con il dx che sta più fermo e contribuisce meno al movimento. Probabilmente dipende dal fatto che quello è un lento, come anche la falcata molto corta e radente. Di sicuro la pratica aiuta a migliorare la tecnica di corsa, insieme alle prestazioni. D'accordissimo sull'utilità di qualche trucchetto, come gli esercizi di tecnica, salite a ginocchia alte o i lavori in pista utili x la spinta dei piedi (ne parlava ieri Filippo nel blog di S.Burgarella). Credo che un aspetto molto delicato riguardi la tua gamba dx, Math, che sicuramente ha trovato dei suoi equilibri, visto che macini km senza grossi problemi, e probabilmente è delicato e magari anche controproducente "forzarla" oltre un certo punto a dei movimenti diversi. Certo che se dimagrissi un pelo, come dice Luciano, potresti smetterla di indossate i pantaloncini attillati, per passare a quelli + classici da atleta!! :-)

Mathias ha detto...

@gianca: sei quindi un maratoneta senza via di ritorno? :-)
@ezio: il ritmo con cui affrontar nepi è oggetto di pensamenti e del post di giovedi..spero mi darete molti consigli!!
@califfo e mic: dimagrimento..una cosa che si, dovrei attuare, ma lo tengo come jolly :-) ..anche perchè per dimagrire giocoforza dovrei pensar ad una dieta. Con la corsa giusto giusto riesco a contener la mia fame distruttiva(ne sa qualcosa giampy se commenta). e poi potrei sfoggiar i pantaloncini famosi eh eh
Mic sugli equilibi della gamba: cerco di tenerli sempre in considerazione. Ci son alcune cose che non riesco a fare, ad es gli affondi..quando affondo perdo l'equilibrio mi storto e mi faccio male. quindi preferisco escluderli dal mio menu tecnico e far ciò che riesco, comunque in modo sobrio. Altro esempio, l'altro giorno mi son reso conto che i saltelli in avanti li stavo caricando tutti sulla sinistra e che non era corretto. li ho messi prima del mezzo squat salto, esercizio che mi da un sacco di fatica muscolare ed è andato meglio..comunque mi piace veder il mio corpo come un "cantiere aperto" sul quale lavorare :-)

franchino ha detto...

Ciao Mat!
In questo momento non mi fa visualizzare il tuo video, comunque, è normale che cominciando a correre lungo il nostro corpo tenda inconsciamente ad assumere uno stile meno dispendioso. Se vuoi migliorare ulteriormente ti consiglio le andature tecniche, che già fai mi pare, skip, calciata,... e gli allunghi, curando lo stile senza cercare la velocità.

Ciao!

R. Davide ha detto...

Ciao, sicuramente nel secondo video sei più sciolto..sopratutto anche nelle spalle e la testa.. e hai un'aspetto meno rigido. Io ti ho potuto vedere nella gara di Sorso e l'altro giorno ad Alghero ritornndo dalla pineta Mugoni prima della salita..in gara stavi forzando molto per andare veloce..però anche domenica eri già abbastanza affaticato..in ogni caso domenica eri più composto correndo. Inoltre quando corri in salita vai ancora meglio..ti ho potuto osservare a Sassari. Secondo me i km alla fine ti miglioreranno sempre più.
P.S. io noto che quando corro le ripetute brevi mi stò impostando un poco..perchè cerco di fare la maggior velocità col minor dispendio possibile..che in allenamenti lunghi perdo di mente..

Fatdaddy ha detto...

Ti credo sulla parola, Math!
Tanto per cambiare, la schifoserrima rete aziendale non mi consente di caricare i video...
tocca aspettare di farlo da casa!

Michele ha detto...

Ho notato anch'io che dimagrendo si diventa più armonici. Non devi metterti a dieta: raddoppia i km e mangia come al solito. :)
Non posso darti nessun parere tecnico sono troppo un novellino

Dani ha detto...

Io al contrario di Davide, sui lunghi riesco ad impostarmi maggiormente, mentre sui brevi e veloci tendo ad usare tutte le parti del corpo alla ricerca del massimo sforzo a discapito dell'armonia del gesto! ma probabilmete sbaglio! Cmq se riesci a perdere 5/6 kg la tua corsa non può che giovarne: stile e prestazioni; a me è capitato questo!

Sarah Burgarella ha detto...

Interessante post, e interessanti commenti!

uscuru ha detto...

sei migliorato parekkio, hai una corsa piu' fluida, piu' t'alleni e piu'hai fiato, meno stai in affanno e piu' ti puoi concentrare sulla tecnica.
bravo matth!
ci vediamo domenica!!

Massimo ha detto...

Al nostro livello si puo' sempre migliorare...
Concordo con er Califfo;scusami se insisto anch' io....:il peso...!

Questo e'il link della foto del mio arrivo (anche) alla garetta di Villanova Montelone: il ''fotografo'' mi ha immortalato da una distanza eccessiva...!
Alla premiazione c'e' Qualid...
http://picasaweb.google.it/corona.massimo/VillanovaMONTELONE21AGOSTO2005#

Mathias ha detto...

ho visto grande Massimo.. io ho un arrivo video, lo monto nei prox giorni magari :-)
sul peso:ho capito, d'ora in poi soprannominatemi Math lo smilzo :-)
Uscuru ci vediam alla 3 comuni..e grazie a tutti gli altri e a chi passerà, torno più tardi

Mic ha detto...

ehi, smilzo??! Riguardo al peso: è sicuramente uno dei parametri che più influenza la prestazione, ma non dovrebbe essere un grosso problema per chi corre con assiduità. Sì, insomma non imbarcarti in diete ferree o grosse rinunce! :-( Dovrebbe scendere naturalmente, magari in tempi lunghi,con tutti i km che facciamo.

ugo ha detto...

Tante ragioni un fatto su tutti 3'' al km per ogni chilo!
Santo subito michele per il consumo ma devi capire come bruciare di più senza necessariamente raddoppiare i KM, ci sarà la soluzione???

Anonimo ha detto...

bruciare di più senza raddoppiare i km? uhmmmmm... io ce l'avrei una soluzione... luciano er califfo.

Marco ha detto...

Bravo Math. Io non sono un tecnico e non posso giudicare non avendo l'esperienza necessaria. Nondimeno trovo geniale questo tuo post.
Bravo.

Mathias ha detto...

la soluzione l'avrei, semplicemente eliminando la consultazione alla fine del pasto di un cassetto pieno di dolci potrebbe migliorare qualcosa.
Comunque allo stato attuale, su una carrozzeria di 175cm, il peso è di 76kg (ero 73,5 a vienna aprile 08),il peso viennese l'avevo ottenuto facendo lo sciopero del cassetto :-)
@marco: il video serve molto a me, per lasciare tracce di ciò che sono (ero) e andarmi a ripescare tra un pò...Sono tutti mini video girati con la macchina fotografica digitale, lo suggerisco anche a voi di riprendervi, farvi pochi secondi di filmato con la complicità di un amico e crearvi un vostro repertorio podistico (luciano suggerirebbe anche altri repertori :-) )

Lucky73 ha detto...

A me non sembra poi tanto differente :-) I talloni sono bassi, lo sforzo quindi minimo, passo da maratoneta direi...

L'altro giorno parlavo con un ragazzo che fa i 10K ritmo 3.15 al KM senza praticamente muovere le braccia, corre malissimo....

Anche le braccia sono importantissime per coordinare il tutto e dare spinta.

Giuseppe ha detto...

Questo post davvero interessantissimo mi ha lasciato di stucco. Bravo Mathias! Sono convinto che migliorare lo stile di corsa sia fondamentale per evitare, ad esempio, un inutile dispendio energetico, che soprattutto sulle lughe distanze si fa sentire, eccome! Io stesso, pur non disponendo di due filmati da sovrapporre, cerco di adattare la mia corsa a volte concentrandomi su atteggiamenti che possano determinare un dispendio energetico, anche minimo, ma che ripeto alla lunga può far nascere delle difficoltà di "tenuta". Bello davvero. Quanto al potenziamento, ottimo pure quello, seguirò il tuo consiglio e ti farò sapere! Ciao ;-)

franchino ha detto...

Ciao Mat, finalmente sono riuscito a vedere il tuo video.
A vedere così ti consiglierei di utilizzare bene le braccia, mi pare che usi solo l'avanbraccio, ciò ti porta ad andare in torsione col busto andando avanti e indietro con le spalle. Molto dispendioso.

Mathias ha detto...

@franchino: mitico..provo a farci caso adesso quando corro. Mi avevi detto una cosa nel precedente commento che non so che cosa sia.."allunghi curando lo stile senza cercar la velocità" di che si tratta?
@giuseppe: fammi sapere poi che son curioso :-)

franchino ha detto...

Sì Mat noi li chiamiamo allunghi tecnici. Sai magari dopo i lunghi o prima di un allenamento di qualità o di una gara. Noi sono finalizzati alla velocità, ma a far girare le gambe bene. Durante questi allunghi puoi concentrarti e curare il movimento delle braccia anche esasperandolo leggermente in modo che poco alla volta diventi un gesto atletico inconscio.

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