What are the common mistakes in running and fitness? Fitness can promote the body's metabolism. In our daily exercise, walking is the simplest exercise, and there are many ways to exercise. What are the benefits of sharing common mistakes in running and fitness? Get together!

What are the common mistakes in running and fitness? 1 1, bought the wrong shoes.

Everyone's feet are different. Shoes that fit one person may not fit another. You can buy a pair of expensive and sexy running shoes worn by Bolt, but they may not be your type.

The best way is to go to a professional shoe store and buy running shoes suitable for your feet under the guidance of professionals. Not everyone can do this, but it should be noted that inappropriate shoes will not only affect running performance, but also lead to injuries.

2. Running too hard and too fast

Running is an influential sport. Running consists of many steps on the ground. The body must start with a slow pace and a solid pace, and then gradually exert its strength and choose to gradually increase the amount of running.

Humans always tend to test their limits from the beginning, but too much, too heavy and too fast will only lead to pain and injury. You must give your body enough time to adapt to the running environment and pressure.

3. Do excessive exercise beyond the existing physical level.

Now that the Internet is developed, professional runners often publish their own training plans. For example, on Twitter or Facebook, some people feel that they should exercise according to their methods.

But we must face up to the reality and do exercises suitable for our physical condition, such as jogging repeatedly. Only by establishing a good foundation can we gradually increase the content of exercise.

4. Pay too much attention to running posture

We have all seen some "ugly" runners. They run as if they were running with their toes or with elastic ropes. Experts tell us not to worry too much about our running state, just choose to go out and run.

Many people emphasize that running should have a "correct posture", especially for beginners, but the last thing you should do is to change your running posture and force it into an unnatural running way. Just go out for a run and do what you feel good about.

5. Be a slave to watches

Many novice runners always insist on time, distance, speed and so on, but experts point out that it is not necessary to wear a watch when running. Running is a pleasure. If you keep looking at the data and forget to enjoy it, you may run too far and get tired. Moreover, this is not the true meaning of running.

Correct running movements

Head: Keep your head up, look forward, and keep your chin miniature, but don't bow your head (it will cause pressure on the cervical spine for a long time) and don't lean back to keep balance.

Shoulders: Relax naturally and sink your shoulders. Don't shrug or tighten them.

Back: Stand upright, hold out your chest, and your body is perpendicular to the ground.

Arms: make a fist slightly, bend the big and small arms 90 degrees, naturally swing back and forth, swing forward without exposing elbows, swing backward without exposing hands, and swing left and right.

Leg: Lift the thigh to drive the calf, and lift the knee joint to the toe to a reasonable height.

Feet: Consciously relaxing the muscles in the front of the ankle joint will make your steps easier. Don't curl your toes, just lift your feet to the ground 10cm.

The heel quickly and smoothly transitions to the forefoot, and the face touches the ground. When the front foot feels just touching the ground, the center of gravity quickly transitions to the other leg. Don't step on the forefoot too much (avoid muscle calf). Try to be as comprehensive as possible when your feet land. Don't just land on the outside or inside, so the leg muscles will be unbalanced.

Breathing: according to the pace, one step at a time, two steps at a time, two steps at a time, three steps at a time and three steps at a time.

What are the common mistakes in running and fitness? 2. Take stock of common wrong running postures.

1, tiptoe landing

When running, the forefoot will strongly stimulate the calf muscles, causing the calf to thicken for a long time, forming a "radish leg."

2, all feet on the ground

When running, the whole foot is easy to "squat" when landing on the ground, which is easy to cause tibial periostitis, and it is easy to run into an O-shaped leg after long-term impact.

3, forward and backward too much.

Running forward will cause back tension, leaning back will lead to excessive tension of chest and abdominal muscles, which will lead to abnormal shoulders, neck and back for a long time.

4. Internal and external splayed feet

It is easy to cause damage to the knee joint and other parts, and it is also easy to cause X and O legs.

Correct operation method

1, front and rear swing arms

When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.

2, the body is straight

From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.

Step 3 make a fist gently

When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.

4. Head and shoulders are stable

During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.

Step 5 go straight ahead

When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.

Step 6 twist your hips slightly

During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.

7. Short pace

Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.