What is the correct posture for jogging? Running does not have a completely correct posture. Only the correct running posture and posture will make you fall in love with running. So what is the correct posture for jogging? I'm ready for you. I hope you like it and learn from it.

What is the correct posture for jogging? 1 The correct posture for jogging is suitable for people. When we choose a sport for fitness, we should know whether our physical condition is suitable for this sport. So, who is suitable for jogging? What is the correct posture for jogging? Come and have a look with me.

1, foot landing mode

Some people think that you should land with your forefoot when running, while others think you should land with your feet. We suggest touching the ground with the middle part first. Research shows that an excellent long-distance runner usually lands between his feet. The jogger lands on his feet and the runner lands in front of the jogger. We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners. This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.

2. Hip and head posture

It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.

3. Arm posture

When running, your arm movements help you move forward, and at the same time, your arm movements also help to minimize trunk rotation. Keep your elbows bent about 90 degrees. Relax your arms as much as possible during running, while keeping your legs synchronized. Swing your arms up or down while running. Swing your hand up to the height of the sternum and down to the position of the belt. Keep this range of motion, neither too high nor too low.

4. Knee posture

Don't lift your knees too high in long-distance running. Only sprinters or we need to raise our knees when going uphill.

Suitable for people:

Obese people, sedentary office workers and middle-aged and elderly people. Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis.

What is the correct posture for jogging? 2 Running should be easy, right? Humans learn to run when they stand up on two legs. But in fact, jogging is much more difficult than imagined. Let wikiHow tell you how to start jogging without hurting yourself, and how to adjust your mentality and keep the motivation of beginners. You can do it! If you want to know more, please continue reading!

1. Prepare suitable running shoes.

Choose the most suitable running shoes according to where you run. Road shoes are suitable for running on the road. Cross-country running shoes can protect your feet and have great traction. They are suitable for jogging on rugged mountain roads.

Consider your arch. The arch height determines how much support your feet need. The shape of running shoes also needs to be changed. In this regard, you can go to the local large shoe store for consultation.

Pay attention to the movement of the heel. Some people turn their heels outward or inward when running. This will also affect the type of running shoes you need. Check your old shoes and see how your feet move.

Tie your shoelaces in the right way. Do you know that if you change the way you tie your shoelaces, you can make your running shoes fit better? Some shoelaces can give toes more room to stretch, or support high arches. If the heel is easy to slide, you can also use special shoelaces to fix the heel on the back of the shoe.

Choose the right size! Proper size is the key to ensure the comfort of running shoes. Even if you know your shoe size, you may feel very different after wearing running shoes, so if running shoes are uncomfortable, you'd better accept your mistakes and correct them instead of letting your feet continue to suffer.

2. Buy comfortable and suitable clothes.

Choose clothes that are not constrained by body movements. You should choose loose or elastic clothes to stretch your limbs. Clothes must also fit and be made of breathable cloth to reduce rashes and other skin problems.

Consider the weather and temperature. Depending on where you live, you may need to prepare more than 1 sets of running clothes. For example, if you want to run in winter, you'd better prepare warmer clothes, which can cover more body area.

Don't forget your pocket. Clothes should have pockets, so that you can carry important items such as ID cards and keys with you. Or you can tie them on your running shoes or wear them on your armbands.

Besides, you must wear suitable socks. Look for running socks, which can prevent the formation of blisters.

3. consider preparing some entertainment equipment.

Prepare mp3 player. Small players such as iPod nano are suitable for running. There are some wristbands on the market that can be put into the player.

Find something to listen to. Obviously, listening to music is the first choice, but you can also listen to podcasts or audio books. If you are busy, it is also a good time to listen to the news or "read" (audio books).

If you like, you can listen to nothing, just enjoy the peace.

Be safe! If you choose to listen, try to use only one earphone. You must be able to clearly hear the approaching sound of the car and the troubles around you to ensure your own safety.

1, pay attention to safety.

Decide carefully where to run. Choose a safe place, preferably with more people and fewer cars around.

Select the appropriate running time. Running at night or before dawn is more dangerous than running during the day. The driver of the car may not have seen you and accidentally hit you. When no one is around, you may be bullied or taken advantage of.

Let the car driver see you. If you decide to run by the roadside, you'd better wear bright reflective clothes to let others see you. You can also carry some safety devices, such as flashing LED lights, to make yourself more conspicuous.

Jogging with friends. Jogging with people or dogs is safer than running alone. And people who want to take advantage of you or bully you are afraid to get close to you.

Decide how far you want to run.

Trial operation. Do a simple test to see how you feel. Test how far you can run before you feel sick. If you set realistic expectations, the chances of success will be higher.

Don't forget to go back to the beginning You must consider how long you will run, and reserve some strength and time to return to the starting point. You may run to the coffee shop at the end of the road, but can you run back to the starting point?

Gradually increase the running distance. Remember, once you are in better health and run faster, you can run further. Let yourself progress slowly. Increasing the running distance can also make the body get better exercise, so remember to consider a longer route.

3. Plan the route.

Use route recording software. You can use free tools, such as Google Maps or RunningMap.com, to measure route length and track and record height changes. Some websites even provide a communication platform for you to share and compare routes with other runners in your area.

Consider the terrain. Road types, terrain changes and height changes are more challenging than you think. Try to avoid setting the running end on the slope to avoid increasing the chance of injury.

Test route. If you think your route is good, test it before making a final decision. You can even choose several different routes and take turns running in a week.

What is the correct posture for jogging? 3 1. Don't try to be brave.

Take your time. Gradually increase the amount of exercise, and don't run too much to avoid injury.

Don't exercise crazily, force yourself to run like possessed. This is an unhealthy phenomenon. Skinny, too much exercise will hurt yourself.

You shouldn't push yourself too hard during exercise. You can put a little pressure on yourself, but don't let yourself need to be sent to hospital for treatment. Observe the signs of the body and learn to stop.

2. Eat correctly.

Avoid running on an empty stomach to avoid indigestion, weakness or illness.

You can eat some food before jogging, and eat some food that can give you energy, but will not burden your body. You can eat a banana or two pieces of dried meat, which can supplement the nutrients lost by the body during exercise.

Don't forget to replenish water!

Step 3 warm up.

Don't stretch, at least not before moving your joints, because your body will be more vulnerable to injury. If you want to stretch your ligaments before jogging, do dynamic stretching. Dynamic stretching is to make the target muscle stretch quickly for many times. Through dynamic stretching, muscle groups and ligaments can be stretched to the maximum, joints can be moved to the maximum, flexibility can be exerted to the maximum, and the target muscles can be warmed up at the same time.

Walk for a few minutes before running, then jog for a few minutes, and then run as usual after warming up.

4. Relax.

Relax your muscles and keep your movements natural. Tightening muscles or pushing too hard can cause injuries.

Relax your shoulders, don't bow your shoulders.

Stand up straight with your hips forward. In other words, your body should be in a relaxed and natural posture.

5. Take a deep breath.

Don't forget to breathe!

Take a deep breath and make sure to breathe evenly and smoothly.

Please stop running immediately if you feel dizzy. Give yourself a rest and get some fresh air.

If you find it difficult to breathe, see a doctor. You may have asthma.

6. Keep your body hydrated.

Take a bottle of water with you, or drink plenty of water before and after jogging.

Drink ordinary boiled water, eat foods that can provide potassium, sugar and salt (electrolyte) for the body, or drink drinks containing electrolytes.

When you sweat, your body may lose these important nutrients, so you must supplement them. If you don't do this, you may get sick.

7. Master the correct running posture.

Don't land on your heels, it's bad for your knees. Instead, try to land with the sole of your foot, preferably the forefoot.

Bend your arms 90 degrees.

Keep your head straight and face forward, and don't bow your head frequently. Generally speaking, you should look at least a few meters ahead.

8. End the exercise.

Do moderate exercise after running to avoid physical injury. Never ignore this step!

Slow down your running, then walk for a few minutes before stopping.

Finally, stretch the muscles and end the exercise. Stretching movements specifically for calf muscles are most suitable for runners.

skill

Jogging often. Compared with running 5 kilometers every other day, jogging 2 kilometers every day is better for your health.

Try jogging with friends. It's safer and more interesting.

Find the running speed that suits you. Don't run at full speed at first, and you will be out of breath after 45 seconds. Find your own pace during jogging 1 week. If necessary, your jogging speed can be close to your walking speed.

warn

Don't exercise excessively. If you can, start with walking and jogging. If you are tired, just walk for a while. Being able to chat while running is the most suitable running speed.

You need to prepare

Buy a pair of comfortable and strong running shoes.