The correct posture of running, sedentary office workers and student parties need to be exercised. People who often don't exercise should pay attention to these points. Exercise can relieve our mood. The importance of sports to the three highs is self-evident. Let's take a look at the correct posture and knowledge of running with me.

After the running function of 1 comes online, there are more and more questions about running. Let's make a series of simple tips about running, and talk about the most concerned problem of ordinary people when running-crossing the following four deep pits, I hope you can fully enjoy running.

Will it be easier for beginners to walk slowly?

Because everyone has different legs and strength, there is no uniform limit to the speed of running. But running too slowly will make you more tired and hurt your knees!

The difference between running and walking is that it flies with short legs. When you run fast enough, your body is very stable, because before your body touches the ground, your legs touch the ground quickly. When the running pace is slow, the kicking speed will be slower than that of free fall, and the more you look at it, the more it looks like jumping.

Therefore, people who run very slowly, their legs are not moving fast enough, and their thigh muscles are actually somewhat relaxed, which will lead to instability of the knee joint. When the knee joint bone collides with the bone at the moment when the foot hits the ground, it may be a little skewed.

It's like when a car leaves the factory, the angle between the two gears is 1 mm, which is fine when it is just on the road, but it is completely worn out after driving for hundreds of kilometers, and its life is much shorter than other parts. When running, if the knee joint loses the fixation of muscle strength, it will wear a little like a car gear, and eventually there will be various pain problems.

The best test is that when you feel that the burden on your knees is getting smaller, it means that your speed is getting more and more reasonable.

A slow pace will increase the impact on the knee.

The running style in the above picture will obviously affect the knees, because the pace is too low, and in order to maintain the speed, you can only stride.

Accelerating the pace frequency will mobilize more leg muscles and make the knee joint more balanced. If there is obvious pain or even cramp-like feeling in the calf during running, speeding up the pace frequency will also have an immediate effect. If you feel too tired from running for a long time, it doesn't matter. This is a sign of insufficient endurance and cardiopulmonary function. As long as you keep running at this speed, your body will definitely change.

In addition, KeepJun advises runners to do strength training at least once at a time, because strength is the basis of speed. Just like when a shell is launched, the powder must be enough to produce a stronger explosive force in order to improve the ballistic speed of the shell.

Runners' strength training can focus on squatting and jumping on one leg, such as "lower limb sports ability training" is a good choice.

Does running out of breath mean that it is not suitable for this sport?

Of course not. This is a common and easy problem to solve in running.

Bifurcation refers to acute chest pain during exercise, the essence of which is respiratory muscle spasm, which will disappear naturally after exercise stops. The methods to prevent crosswind are as follows:

1. Fully warm up before running, so that the respiratory muscles can gradually adapt to the exercise state;

2. During running, the slow motion state gradually accelerates the transition to the normal training state;

3. Pay attention to rhythmic breathing when running, and don't hold your breath. You can breathe in two steps and breathe in two steps. You can also breathe three steps at a time, or five steps at a time. Follow your own rhythm and take as deep a breath as possible.

In addition, it should be noted that you should try not to run within two hours after meals. When you have a breath, you should slow down or even stop exercising.

Is it tiptoe landing or foot landing?

I have encountered this problem countless times, and this time I decided to tell you in a different way. In fact, it doesn't matter whether the heel or the forefoot or the whole foot touches the ground. What matters is the feeling of "scraping the ground".

Because this is related to the speed of running, the faster you run, the faster your feet land, and the more you need cushioning. So when you can only land on your toes and run slowly, the forefoot will make your calf tired, and your heel or palm will be better. But no matter where you land, you should "grab the ground" backwards, not step on the ground.

Pedaling is more like going up a step, and the foot is forced to step down, which is against the weight of the whole body; Grasping the ground is more like crawling on the ground and stepping back with your feet, which is against the inertia of the body. Of course, compared with inertia, weight has a greater influence.

After mastering this skill, your pace will be upgraded to a higher level.

Scrape your feet backwards when you land.

Running only uses legs, and nothing else matters?

Totally wrong!

Running posture is more like whipping the ground with your legs. Do you think if you beat the ground with a whip, do you use the handle of the whip or the soft part of the whip? The upper body actually acts as a whip handle. The more stable, the higher the efficiency of leg movement.

In addition, the head itself weighs about 5 kilograms. When you run, your head is unstable and your body will shake. The head and upper body should be treated as a whole.

Side arm swing is also a common wrong posture, especially for girls. This will increase the lateral rotation of the body and make the body more relaxed.

If you turn your back, it will be even worse. It is easy to cause chronic injury when the waist with poor flexibility is twisted back and forth for so long. On the other hand, the side swing arm will waste the leg strength on meaningless internal confrontation, which will make you run harder.

The correct way is to bend your arm about 90 degrees and swing it back and forth in a straight line.

Finally, I want to remind you that all the details of running posture are actually carried out around one goal: "Let the body move forward smoothly."

When you feel jumping or eating during running, there must be something wrong with your posture. Try to improve your movements, make the running process as smooth and even as possible, and the running posture will be more correct.

Correct running posture 2 Anyone who often participates in fitness running knows that the correct running posture is the key to the success of this fitness exercise. Many people start running easily, but the more they run, the more tired they get. These are all incorrect running postures that hold you back. You should correct the following misunderstandings in fitness running in time.

Error 1: Touch the ground with all your feet. Many people are used to touching the ground with all their feet when running. In fact, this landing method is not correct. Because there is no buffer and transition when landing, it is easy to "squat" and easily impact the cervical spine, especially when running on hard ground such as asphalt road. In the long run, it is easy to cause tibial periostitis.

Mistake 2: The stride is too big. When people start running for fitness, they always like to increase their stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to long flight time, large fluctuation of the center of gravity, heavy landing force and increased vibration to the human body. When you exercise on the treadmill, you should choose the appropriate speed according to your own ability. Stride and stride frequency beyond one's ability may increase the chance of sports risk.

Mistake 3: Internal and external personality. Many people have splayed feet when walking every day. If they still have splayed feet or splayed feet when running, their knees and toes can't keep the same direction, which will increase the burden on the knee joint and easily cause injuries to the knee joint and other parts in the long run.

Mistake 4: Look up and watch TV. In order to get rid of athletes' boredom, many gyms have installed televisions above treadmills or machines, so many people either raise their heads or lower their heads when running, which will increase the burden and vibration of cervical vertebrae. When running, naturally keep your head straight and your eyes straight ahead.

Mistake 5: Swing from side to side. Some enthusiasts, especially teenagers, like to shake their bodies from side to side when running. They think running like this is "exciting", just like the "swinging" action of riding a bicycle. In fact, this will not only increase unnecessary physical exertion, but also destroy the linearity of running and affect the speed and effect.