1. Correct the wrong operation mode
Relax your head and neck, don't lift your legs too high, stand upright naturally, lean forward slightly, relax when swinging your arms, and land your heels first. Keep your back straight and your neck straight naturally. Look ahead, don't keep looking at the road.
Warm up before running
You can walk slowly for a few minutes, and then slowly transition to a few minutes of striding. Its main purpose is to let every muscle of the body participate in the exercise through the great swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement to mobilize the motor function of the whole body organs. The warm-up stage is to adjust the pace, posture and breathing, so as to facilitate the adjustment of breathing and heart rate during jogging and make the running process more comfortable.
jogging
At the beginning of running, if you pursue speeding up too quickly, it will have a great impact on your knees, patella and soft tissue at the moment when your feet land after flying. It will damage bones and muscles, so you should start running slowly with a slow gun.
Medium speed running
Middle-speed running is the fat burning stage. When jogging, glycogen stored in the body can be completely decomposed. If you continue to do a lot of exercise, you need the fat accumulated in your body to supplement your physical strength, so as to achieve the purpose of burning fat. So after jogging for a few minutes, entering the middle-speed running will start to help burn fat. If you want to lose a small belly by running, you can keep your abdomen during running, which will help you lose abdominal fat.
Smooth deceleration
After a certain period of middle-speed running, you can gradually adjust the speed and slow down. Gradually reducing the running speed can promote the rapid blood return and reduce the burden on the heart. Reduce the burden of oxygen supply to the lungs and slowly supply blood to the muscles. This is very helpful for muscle improvement.