If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is that when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.

Wave one's arm

Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.

to chin up and chest out

Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.

breathe

Breathing during running is profound and long. Generally speaking, you can breathe through the nose and nozzle, and you can breathe through the mouth and nozzle when your physical strength drops seriously.

heart rate

Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.

Head and shoulders

Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.

Arms and hands

Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.

leg

Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.

Bilegged

Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.

Breathing rhythm

When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.

Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.

The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess waste gas in the body. When the human body is resting quietly, it breathes about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is, when the human body is resting quietly, it breathes about 5 to 6 liters per minute. Although the amount of oxygen inhaled in the body is as high as 1000 to 1200ml per minute, 70 kg adults only use about 300ml of oxygen per minute. The air exchange capacity of human body during maximum exercise can reach 100 liter per minute (about 20 times that at rest), but the maximum oxygen intake of human body is only 3000ml per minute. This phenomenon that the exchange capacity of breathing increases and the utilization rate of oxygen decreases seems to indicate that breathing is not the main limiting factor of human endurance sports performance.

Although the oxygen exchange capacity of respiration (external respiration) is greater than that of body tissue (internal respiration), for respiratory and circulatory system, whether it is gas exchange in lungs, heart rate, cardiac stroke output, blood flow distribution of human body or venous reflux, etc. It is not a physiological variable that human motion can be controlled by consciousness.

Only the way of breathing during exercise is the exercise physiological response that can be controlled by consciousness. Therefore, it is quite helpful to understand the correct concept of breathing during running.

State adjustment

People often put forward the concept of breathing frequency (times) adjusted with the pace of running, such as "2 inspirations 1 breathing", "2 inspirations and 2 breaths" or other rhythms. This principled statement, which does not consider the size of respiratory exchange, is a rather wrong concept of operational respiratory regulation. In fact, the speed of running is directly proportional to the amount of respiratory exchange. When the human body runs at different speeds, the respiratory exchange capacity per minute may be above 10. Although the speed of running will also change the number of breaths (frequency), it is definitely not that a single breathing rhythm can fully represent the breathing regulation of running. Breathing regulation during running is significantly affected by running speed. Although two people run together at the same speed, their optimal breathing rhythm (depth and frequency) will be different.

influencing factor

Gas exchange in human lungs is affected by breathing frequency (times), breathing depth (tidal volume) and dead space size. Therefore, should we increase the breathing frequency or depth during running as the basis for increasing breathing exchange during exercise? The explanation of this problem is related to the size of the dead zone.

The so-called dead space represents the gas passage of human mouth, nose, throat, trachea and bronchus (about 150ml). When the inhaled air passes through these spaces, it will retain the air volume of dead space size and will not enter the lungs for gas exchange. Therefore, although the breathing volume during quiet rest is about 500ml, the actual amount of air entering the lungs for gas exchange is only 350ml. If it is 65438 per minute, increasing the breathing depth (the amount of air inhaled each time) can significantly reduce the influence of dead space and achieve the purpose of increasing the amount of gas exchange in the lungs. Especially with the increase of running speed, the dead zone will increase obviously. If it is only adjusted by the change of breathing frequency, the gas exchange efficiency in the lungs will not be improved, which is not conducive to the increase of oxygen demand during running.

Breathe through the mouth or nose.

How to increase the depth of breathing? This is the key point of running breathing regulation. Basically, when the running speed is not very fast and the oxygen demand of the human body is not high, a more natural ventilation adjustment can be obtained by inhaling through the nose and exhaling through the mouth. At this time, the runner should increase the inhalation depth of the nose as much as possible and reduce the frequency of breathing in order to obtain better lung gas exchange efficiency. When running faster, you can increase the depth of inhalation again, and the frequency of breathing will gradually increase. If the rhythm of inhaling through the nose can't meet the demand of gas exchange in the lungs (it feels like inhaling through the mouth), it means that the running speed is too fast. At this time, it is obviously more important to slow down the running speed than to adjust the depth or frequency of breathing (the rapid increase of respiratory exchange means the increase of anaerobic metabolism).

Chest or abdominal breathing

Chest breathing refers to a way of breathing in which the ribs and sternum are lifted, so that the chest cavity is enlarged and gas enters the lungs. The ribs and sternum are motionless, and the contraction of the diaphragm expands the chest cavity (abdominal protrusion). The breathing mode of gas entering the lungs is called abdominal breathing. In fact, abdominal breathing is the so-called "air entering the abdomen (lower abdomen)" breathing regulation method, and it is also an effective means to increase the depth of breathing. Using abdominal breathing to adjust during running can significantly improve the gas exchange efficiency of the lungs.