Jogging technique

Try to keep the pace of running as constant as possible, with straight torso, bent arms, relaxed hands and no swinging head. Breathing should also be rhythmic, inhale through the nose and exhale through the mouth to avoid side breathing. Although running is simple, if the posture is not correct, it will not only fail to achieve the ideal fitness effect, but may also bring harm to the body.

When running, the leg movements should be relaxed. One leg pushes back, the other leg bends its knees and swings forward, and the calf naturally relaxes. Swing forward by your thighs, driving your hips to swing forward and upward. First, the foot touches the ground, and then quickly transition to the forefoot. You can't run on the forefoot, which will easily lead to tibial periostitis in the long run.

In addition, it is also important to swing your arms naturally when running. Correct swing arm posture can maintain body balance and coordinate pace frequency. When swinging your arm, relax your shoulders, bend your arm about 90 degrees, make a fist with both hands and swing naturally, slightly inward when swinging forward and slightly outward when swinging backward.

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Exercise time

Jogging time depends on the jogger's training level. For beginners or people who have stopped exercising for a long time, it is best not to exceed 10 to 15 minutes at the beginning of each exercise, and there can be a slow walking process in the middle. Jogging time can be gradually increased to 20 minutes in one month. The key to jogging is persistence, and you need to train three times a week on average. If you persist, you can take part in the marathon in four to five years.

Most joggers are used to training in the morning, because the endorphins secreted by their bodies after running can give people a pleasant feeling and make them feel happy all day. But according to experts' advice, the best time for running in a day is between 17 and 18, because people's body temperature is the highest at this time of the day.