By controlling the waist joint and shoulder joint, practice the technique of not shaking your upper body left and right when running.

2. Swing arm posture practice

Training can be carried out by practicing the swing with the shoulder joint as the axis in situ and the swing with the shoulder joint as the axis during running.

3. Leg exercises

Through a single auxiliary action exercise, we can transition to the in-situ leg action exercise, and then further transition to the whole set of actions during running.

4. Complete set of action exercises

After a single upper body posture exercise, swing arm posture exercise and leg movement exercise, it transits to a whole set of exercises.

Extended data:

Training precautions

1, try to choose a plastic court instead of running on a hard cement floor. When running uphill, land on the ground with the forefoot, lean forward slightly, with a slightly smaller stride, and strengthen the back pedal; When going downhill, lean up and back, touch the ground with the heel first, and then transition to the full palm, and always pay attention to safety, and don't rush inertia to avoid danger.

2. Don't wear hard shoes. Try to wear soft and thick shoes, preferably rubber shoes or elastic running shoes.

3. Running posture should be scientific and reasonable. When your feet land, you should avoid the heel landing first. It is necessary to land on the ground with the forefoot and give full play to the elasticity of the arch, so as to play a good buffering role and reduce the resistance when landing. The back pedal of the leg should be stretched, and the cushioning force should be used when the foot touches the ground, not too hard. Running like this makes people feel that their feet are light and elastic, and it can also reduce the burden on their feet and avoid pain.

4. When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Often soaking feet with hot water can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain. Cultivating the hygienic habit of washing feet often can also have a health care effect on feet.

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