1. Breathing too shallow: Breathing smoothly and easily can improve sports performance. Abdominal breathing should be adopted, and you must take a deep breath when running. I suggest you inhale through your nose, inhale into your abdomen and exhale slowly through your mouth.
2. Excessive hip swing: In any exercise, the hip position should be centered and stable as far as possible to prevent excessive distortion of the body midline and avoid wasting energy on unnecessary swing.
3. Excessive pressure on the knee joint: The knee joint is the most impacted and oppressed during running, so special attention should be paid. The easiest way is to observe the direction pointed by the front of the knee joint. Knees and toes are forward, and knees cannot be straightened or locked.
4. Lifting the foot too high: the impact force of each step is very large, and the impact force increases relatively when lifting the foot too high. This influence must be minimized in the process of long-distance running. It is suggested that when running, just lift your feet easily and slide out close to the ground.
5. The contact point between the foot and the ground is wrong: the heel must touch the ground first in every step. When you feel your weight behind your heel, move to your toes through your arch, and then change your feet smoothly.
6. Shoulders (upper body) are too stiff: the upper body is too stiff or unnatural, and the whole process will become laborious. It is recommended to practice in front of the mirror to improve the rigidity, tension or asymmetry of the body.
7. Excessive arm (shoulder joint) activity: Try to reduce physical resistance and tension during long-distance running. Excessive arm swing is the most common mistake, which not only wastes physical strength, but also increases resistance and shoulder discomfort. Keep your elbow slightly bent, put your wrist above your elbow, and gently lean your arm against your body. Don't make any swinging movements to avoid your arm swinging from side to side with your body.
8. The body swings up and down too much: running is a straight forward movement. Swinging up and down too much will waste physical strength, make muscles tired quickly, and also cause discomfort in knees and ankles, which will affect performance and mood.
9. Shoes are too tight: The important principle of choosing the right shoes is that you would rather be a bigger size than a smaller size. It is best to buy it in the afternoon or evening.
First, do a simple warm-up exercise before running.
Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.
Second, long-distance running is best in four steps.
Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
Third, you have to walk hundreds of meters after running.
Some people sit down and have a rest immediately after a long run. Zhou reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
Four or four types of people are not suitable for long-distance running.
Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.
1. People with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases.
Second, there is no physical exercise at ordinary times. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries;
Third, mild activities have discomfort symptoms such as chest tightness, headache and dizziness;
Fourth, elderly patients with hypertension and diabetes.
Five, warm-up steps:
A. Hands akimbo and toes alternately move both ankles.
B. Kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move.
C. alternately raise and abduct the lower limbs and move the hip joint.
D. leg press front and back, lunge left and right, and stretch leg muscles and ligaments.