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. Arms and hands

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 center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.

3. Trunk and buttocks

Stand upright from the neck and abdomen instead of leaning forward (unless accelerating or going uphill) or leaning back, which is beneficial to breathing, balance and striding. 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.

4, waist

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.

5, thighs and knees

Swing your thighs and knees 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.

6, calf and achilles tendon

The foot should fall about a foot in front of the body, close to the midline. 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. You can check your footprints when running on the beach for reference.

7. Heels and toes

If the stride is too big and the calf stretches too far forward, it will follow the ground with its feet, which will cause braking reaction and cause great damage 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.

Other long-distance running skills

1. Long-distance jogging: Do it twice a week, usually on Tuesdays and Thursdays, and jog comfortably and continuously (60-80% of the fastest speed), starting from 30 minutes, increasing by five minutes each time, and the longest time can reach two hours. When running, you don't need to calculate the distance, just the time. Everything is determined by your physical feelings. After you can run for an hour, you can change it to once a week and do the second training (record the date and time every time you run).

2. Fast running: run 10- 15km once a week at a speed of 80-90% (if you can't run 10km, you can start from 5km and increase it by half to 1km at a time and gradually increase it to 10km). After this exercise, the speed and muscle strength are gradually improved, so you can measure the CRI index of your pulse to confirm your physical progress (the next morning after running, your pulse should be

3. Intermittent running, training aerobic and anaerobic muscle endurance, makes you tired, but makes the fastest progress. You should only do it once a week, but you can do it on Wednesday (because you have three days off, you can expect to regain your strength on Sunday). The method is as follows:

A. The interval time is almost the same, that is, running for five minutes (more than 80% speed, taking a five-minute rest, jogging or walking) and repeating it five to ten times, each time at the same speed.

B. If you run slower, it means that you should slow down your first run, so that you can keep your running speed and finish many runs.

C interval training can only be done when you are at your best.

D. You can increase the running time or reduce the rest time in the next practice, which will make you faster, run longer and change the training combination endlessly.

Breathing skills

In life, long-distance running is a way to lose weight with a lot of exercise and a long duration. As an aerobic exercise, long-distance running skills are also available. During long-distance running, due to intense muscle activity and increased oxygen demand, the breathing frequency must be greatly accelerated. In this case, if you don't master the breathing method correctly and can't better promote the gas exchange and blood circulation in the body, you will be tired prematurely and it will be difficult to run long distances. Sometimes, it can also cause inflammation of respiratory organs, sore throat or cough.

So what should I do to be more conducive to fitness while running long distances? Many people say that you should breathe through your nose, not your mouth; Some people say that breathing through the nose is not enough, but also breathing through the mouth, so that the nose and mouth can be used together. Both of these statements have some truth, but it depends on the stage and speed of long-distance running.

Generally speaking, you should breathe through your nose at the beginning of long-distance running or when you run slowly, especially when you are practicing long-distance running or running against the wind in winter. Because there are rich blood vessels in the nasal cavity, it can increase the temperature of the air passing through; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract. Breathing through the mouth can inhale more air, but a large amount of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain. Through oral inhalation, dust and bacteria in the air will be directly inhaled into the body, which is easy to cause other diseases.

However, after running a certain distance or accelerating in fitness exercise, especially long-distance running, the ventilation per unit time is several times to dozens of times higher than that at rest. Breathing only through the nose can't meet the needs, and holding your breath is uncomfortable, so you must add mouth breathing.

Use your mouth and nose together. It should be noted that you can't breathe with your mouth wide open. You should inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air squeeze out through your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.

Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace.