Correct running skills and precautions
Upper body: the upper body should be relaxed, the shoulders should face forward, feel the axis of the body and stabilize the waist, abdomen and shoulders.
Arm: Keep the elbow at an angle of about 90 degrees, and the arm naturally swings back and forth rhythmically.
Lower limbs: the legs follow the swing rhythm of the arms and keep the pace natural.
Foot: The whole foot touches the ground, and the body is pushed forward through the waist by the rebound force of the ground facing the foot. Sight: Look 50-60 meters ahead (chin should not be raised to avoid stiff or stiff body).
Breathing: Beginners should relax to breathe naturally, and advanced ones can breathe at a steady pace with the frequency of footsteps.
Matters needing attention
Before running, exercise your stiff muscles properly. You can do some preparatory activities, such as stretching, leg lifting, side leg press, etc. , so that the functions of various systems of the body quickly enter an excited state.
Small step running: reduce the muscle strength and consumption of each step of running. Don't bow your head and keep your eyes on the front, so as not to hurt the cervical vertebra. When running, your hands naturally relax. Landing feet should be light, and overweight "leftover" will increase the burden on bones; When your feet touch the ground, your knees should bend slightly. Under normal circumstances, you can breathe in two steps and breathe in two steps, and try to keep this rhythm all the time. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.
Don't stop to have a rest immediately after running. The whole body is active, so all parts of the body should relax slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed. Be sure to stretch the leg ligaments (the purpose is to prevent the calf muscles from caking, stretch the muscle lines and make the muscle lines slim). There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, press your feet on the steps, lean forward, or lunge leg press.
Running skills and action essentials
1, head and shoulders
The essentials of running-keep your 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.
Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
Strength stretching-elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
Running essentials-keep upright from neck to abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.
Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.
Dynamic stretching-front bow. The distance between your feet is the same as the width of your hips. Hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint.
Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
7. Heels and toes
Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Dynamic stretching-sitting ankle stretching. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press the ankle down until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.
Basic knowledge of running
1. 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. Run too hard and too fast
Running is a very influential sport. Running includes many slams on the floor. You must start at a slow pace and the pace of the situation, and then gradually work hard to increase the volume week by week and month by month. 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.
4. Pay too much attention to running posture
We have all seen some "ugly" runners. They run like running with toes or elastic ropes. However, experts tell people: Don't worry about the way you run, just 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 the watch.
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.
The above introduces some points that should be paid attention to in running. In life, people often run and exercise, office workers can run and exercise after work, and the elderly often go to the park to run, so everyone should pay more attention to the points that need to be paid attention to when running.