The treadmill in the gym is a highly used equipment, but many people sweat but have no fitness effect, and even cause sports injuries. Getting twice the result with half the effort is caused by incorrect running posture and habits. Russian athlete Nikolai Romanov invented the "forward posture" running, which can not only reduce the joint burden, but also relatively reduce the exercise intensity and prolong the exercise time. In order to get rid of the boring feeling of exercise, many fitness centers install TVs on treadmills or machines, so many people either raise their heads or lower their heads when running, which will bring counterproductive health hazards in the long run. In addition, hunchback and excessive tension are also common running problems. Benefits of running: improving sleep quality Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved. During running, "breathing" increases the average vital capacity from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased. In the exercise process of "pump" force, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased. Advocating healthy running can promote the production of white blood cells and pyrogens, and can eliminate many viruses and bacteria in our bodies. Keeping steady and jogging regularly will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger. Eliminating tension jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release "endorphins" that make people feel relaxed. Keeping young and exercising regularly can increase the secretion of growth hormone HGH and delay aging. Storing energy Through running, the storage of glycogen in muscle liver increased from 350 grams to 600 grams, and the number of mitochondria also increased. By shaping by running, the fat content of women can be reduced by 12%-20% and that of men by 6%- 13%. Correct running posture: 1. Place your head naturally. 2. The shoulders are slightly clamped with the body. 3. The legs should not be too high. 4. The heel should land first. Action reminder: 1. The head and shoulders keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. 2. The arm and the swing arm should move back and forth with the shoulder as the axis, and the arm can feel the friction with both sides of the body. Fingers, wrists and arms should be relaxed. 3. Keep your waist upright naturally, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. 4. When one foot lands in heel and sole movement, the heel should land first, and then roll from heel to sole, which can reduce the injury to ankle joint caused by running. When landing, the knee joint should be slightly bent and not straight to reduce the damage to the knee joint.