Maratona di Londra: la tecnica di corsa dei vincitori

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Maratona di londra, la tecnica dei vincitori

Domenica 4 Ottobre 2020 si è corsa la maratona di Londra.

E’ stata una maratona particolare per le restrizioni dovuti al contenimento da Covid-19 e il meteo Londinese non ha aiutato.

La maratona femminile è stata vinta dalla detentrice del record del mondo Brigid Kosgei in 2:18.58 (3’19/Km) mentre quella maschile ha riservato diverse sorprese.

Oltre alla rinuncia in extremis di Bekele dovuto ad un infortunio al polpaccio (a cui consiglio di leggere un articolo che avevo scritto: esercizi da eseguire dopo i 40 anni), abbiamo avuto la sorprendente defaillance del favoritissimo Eliud Kipchoge.

Il proverbio dice “tra i due litiganti il terzo gode” e così è andata, la vittoria è andata a Shura Kitata in 2:05.41 (2’58/Km)

In questo articolo vorrei analizzare la tecnica di corsa dei vincitori per trarre qualche spunto.

 

Shura Kitata - Analisi tecnica, maratona di Londra 2020

Questo video si riferisce alla maratona di Londra 2018, vi assicuro che la tecnica di questo atleta (il secondo del gruppetto) non è cambiata di una virgola.

Che dire? La tecnica di Kitata è uno schiaffo morale a chiunque sposi una filosofia avanpiedista/minimalista.

Un appoggio di tallone, a ginocchio completamente teso e con un primo contatto lontanissimo del baricentro.

Un particolare da notare sono le braccia, i corridori africani ci hanno abituato a braccia molto raccolte e con i gomiti piegati.

Questo dettaglio tecnico, che fino a poco tempo fa veniva considerato un errore, sembra essere un modo efficiente per tenere il baricentro più alto e risparmiare qualche briciola di energia.

Sento già il pensiero di alcuni scettici…

“Con quella tecnica figurati quanti infortuni avrà!?!?”

Eh invece no!

Negli ultimi 4 anni Kitata ha corso almeno due maratone all’anno più una mezza. Addirittura nel 2016 ha partecipato a quattro maratone e nel 2017 ha condito le tre maratone con due mezze.

Non proprio l’esempio di una carriera falcidiata dagli infortuni.

Bridig Kosgei - Analisi tecnica, maratona di Londra 2020

La vincitrice della gara femminile mostra una tecnica molto più piacevole del suo collega.

In questo video, preso direttamente dal suo record del mondo siglato alla maratona di Chicago, possiamo notare un appoggio di retropiede, una leggera inclinazione in avanti del busto e una ridotta oscillazione verticale.

Gli elementi comuni con il collega Kitata non mancano.

Entrambi sono dei gran tallonatori, certo Kitata non ha eguali, ma anche la Kosgei non scherza.

Per spezzare una lancia a favore del partito minimalista, si può dire che usare delle scarpe con 4cm di gomma di certo favorisce un appoggio di retropiede (tuttavia Kipchoge, correndo con scarpe simili, appoggia comunque di meso piede).

Anche per la Kosgei le braccia sono raccolte e molto vicine al busto.

A differenza di Kitata, l’appoggio avviene a ginocchio flesso con un dolce ammortizzamento di tutto l’arto inferiore.

Se con la vista laterale la corsa della Kosgei non ha nulla di particolare, se la osserviamo sul piano frontale le cose cambiano.

Il braccio sinistro è completamente bloccato, mentre quello destro è più largo e disteso lungo il fianco.

Le braccia sono “lo specchio” di ciò che succede sotto, infatti osservando le gambe si nota una leggera asimmetria del passo con la gamba sinistra che in fase di appoggio ha un leggero valgo dinamico (per intenderci il ginocchio ad “X”).

Conclusioni

Osservare la tecnica dei campioni ci può far riflettere su alcune questioni.

Anche i campioni corrono “male“.

Ognuno ha il suo stile e la prestazione è solo secondariamente influenzata dalla tecnica.

Ciò vuol dire che la tecnica non ha la sua importanza?

Assolutamente no…

Non vi sto consigliando di certo di correre come Kitata, ma la tecnica utilizzata dal corridore etiope è l’esempio di come il corpo umano sia in grado di adattarsi a stimoli diversi senza pregiudicare salute e prestazioni.

Un’altra riflessione che mi viene da fareè che entrambi i vincitori non hanno fatto attività su pista da giovani.

Di solito, i ragazzi che arrivano dalla pista tendono a correre diversamente, probabilmente perchè abituati ad intensità decisamente più elevate durante le ripetute in pista.

Per concludere si può dire che, correre “bene” è importante, ma bisogna accettare che il “bene” è soggettivo ed è influenzato da diversi fattori: proporzioni corporee, schema di movimento, scarpe utilizzate, superfici, storia atletica etc..etc..

Inutile tentare di imitare i campioni, ognuno ha il suo stile ed è giusto così.

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  • 78 commenti su “Maratona di Londra: la tecnica di corsa dei vincitori

    1. Riccardo ha detto:

      Ciao Nicola
      Ma come mai i maratoneti di alto livello affrontano soltanto pochissime maratone in un anno?

      1. nicolarossift ha detto:

        Ciao Riccardo,

        Effettivamente oramai è consuetudine che un maratoneta di alto livello affronti solamente due maratone l’anno.
        Lo stesso Shura Kitata, vincitore della maratona di Londra di quest’anno nel corso della sua carriera ha progressivamente ridotto il numero di eventi annuali, passando dalle 4 maratone all’anno fatte nel 2016, alle due maratone + una mezza nel 2019.

        Magari non centra nulla, però questo ha conciso con il miglioramento delle presentazioni passando da un 2:08 e spicci ad un 2:04 (2018).

        Dal punto di vista della preparazione, due maratone all’anno sono un buon connubio fra prestazione, longevità e denaro.

        Per quanto riguarda la prestazione, se consideriamo una fase di “riposo” di 2-3 settimane, una fase di ripristino del volume di 2-3 mesi, una fase di volumi-qualità di 2 mesi ed un periodo di rifinitura di 4-6 setttimane arriviamo giusti-giusti ai 6 mesi fra una maratona e l’altra.
        Inoltre, con l’innalzamento del livello avuto negli ultimi 3-5 anni o riesci a correre un tempo sotto le 2:07 o difficilmente sei considerato fra i top delle specialità.
        In più, l’età media dell’esordio in maratona si è abbassata notevolmente (prima era una specialità riservata ai vecchi pistard “in pensione”), perciò un maratoneta che esordisce a 22-24 anni può pensare di fare almeno 8-12 anni di carriera ad alto livello.

        Quindi, l’unico modo di farli è iniziare “risparmiare le cartucce” fin da giovane.

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