The audio appears to be an interview or discussion between a host and a professor about running techniques. The host mentions that there are around 10 million people running in their 20s and 30s, and they discuss the benefits and common mistakes of running.
The professor emphasizes the importance of proper foot landing, stating that the heel should barely touch the ground, and the foot should land from the middle to the front. He also discusses the importance of arm movement, suggesting that the arms should be bent at 90 degrees and move backwards.
The discussion also touches on the topic of cadence, with the professor recommending 480 steps per minute as an ideal cadence. He also emphasizes the importance of proper breathing, suggesting that runners should breathe in through their nose and out through their mouth, and that they should not try to force their breathing.
The host shares his own experience with running, mentioning that he has been running regularly and has noticed improvements in his cardiovascular health and immune system. However, he also mentions that he has been experiencing some pain in his knees and calves, which the professor attributes to poor running form.
The professor also analyzes the running form of several individuals, pointing out common mistakes such as heel striking, poor arm movement, and improper posture. He emphasizes the importance of proper training and strengthening of the muscles, particularly in the core and legs.
Overall, the discussion provides tips and advice for runners on how to improve their form and reduce the risk of injury.
Here are the key facts from the text:
1. Running is becoming increasingly popular, with around 6 million people running, and this number is expected to increase to almost 10 million.
2. Running can improve cardiovascular problems, blood pressure, and immunity.
3. When running, it's normal for the foot to touch the ground from the middle to the front, not just the heel.
4. Landing on the heel can put a lot of stress on the knee and waste energy.
5. The ideal arm movement when running is to bend the arms at 90 degrees and strike backwards.
6. The arms should not be lifted too far and should stay within 4 inches of the center line of the chest.
7. Cadence, or the number of times the foot touches the ground in one minute, is an important aspect of running.
8. The ideal cadence is around 480 times per minute.
9. Breathing is also important when running, and the recommended pattern is to breathe in twice through the nose and out twice through the mouth.
10. It's recommended to drink water 30 minutes before running for health.
11. The immune system is at its best when the intensity of running is between 60-85%.
12. Running can cause muscle pain, especially in the thighs, calves, and buttocks.
13. Proper running technique can help reduce muscle pain and improve overall performance.
14. It's normal for the upper body to lean forward slightly when running, around 10-15 degrees.
15. Round shoulders can be caused by poor running posture, which can lead to back and shoulder pain.
16. The trapezius muscle can be under stress when running with poor posture, leading to pain and discomfort.
17. Increasing physical strength can help improve running performance and reduce muscle pain.
18. Proper running technique involves bending the knee and ankle, and using the core muscles to support the body.
19. The calf muscles, front of the thighs, and buttocks work together to support the body when running.
20. It's essential to focus on proper running technique to avoid injury and improve performance.