Running is about persistence. Jogging is easy, but it takes persistence to be effective. Generally speaking, you can lose weight by jogging for more than 30 minutes every day, and about 40 minutes is the best. Running for too long is easy to cause damage due to fatigue or hunger, resulting in loss of appetite after running.
In order to make running lose weight better, you can combine running and jogging within 30 minutes. First, run very relaxed for 5 minutes as a warm-up activity.
Then accelerate for 30 seconds, then slow down for 30 seconds, and finally run for 60 seconds. The last 60 seconds is faster than 30 seconds, but it is not to reach the sprint speed, but to gradually accelerate and run as fast as possible. The middle 30 seconds is not jogging, but slowing down to "buffer" the next stage of running.
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Correct jogging posture
1, foot landing mode
Some people think that you should land with your forefoot when running, while others think you should land with your feet. We suggest touching the ground with the middle part first. Research shows that an excellent long-distance runner usually lands between his feet.
The jogger lands on his feet and the runner lands in front of the jogger. We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners. This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.
2. Hip and head posture
It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
3. Arm posture
When running, your arm movements help you move forward, and at the same time, your arm movements also help to minimize trunk rotation. Keep your elbows bent about 90 degrees.
Relax your arms as much as possible during running, while keeping your legs synchronized. Swing your arms up or down while running. Swing your hand up to the height of the sternum and down to the position of the belt. Keep this range of motion, neither too high nor too low.
4. Knee posture
Don't lift your knees too high in long-distance running. Only sprinters or we need to raise our knees when going uphill.
References:
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