Many people like running very much in their daily lives, but running sounds easy, but it is difficult to do. The key to running is persistence and healthy and correct running. How to run correctly? Let's have a look.

Healthy running exercise method: not suitable for running on an empty stomach or full stomach.

The running time can be selected according to your own preferences. Those who like morning exercises can choose before going to work every day, and those who like fun run can choose after going home. However, a more important problem than choosing when to run is that you can't run on an empty stomach or just after eating enough. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. When running in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and supplement physical strength or eat a banana; It is best to run 2 to 3 hours after dinner at night.

Healthy running exercise method: It is more appropriate to run for 20 minutes at a time.

If the goal is lower, you can set it at 20 minutes first. The degree of 20 minutes will basically not make people feel difficult to persist, and this time can also transform the body's metabolism and make breathing smooth and natural. If you want to run longer, you should gradually extend it to 30 minutes and 40 minutes.

Healthy running: speed maintenance? Smile rhythm?

There is no need to run very fast. Running too fast at first can easily lead to weakness on the way and give up halfway. The correct speed is to run at a speed that can almost breathe smoothly, and take time out to smile and talk with people you know. Do we always say that? Smile rhythm? . Even if you run with others, don't force yourself to adapt to each other's speed. You should run at your own pace.

Healthy running: Run 2-3 times a week.

You don't have to set your goals too high, but you should determine the number of days of exercise per week according to your body's endurance. It's usually better to run two or three times a week. If you want to run every day, it is best to control it within 5 times a week, because if you exceed this range, you may unconsciously accumulate fatigue of bones and joints and accumulate psychological pressure. Eventually become the cause of disease.

Basic running posture

Warm-up: Don't forget your arm. Some sprinters should practice here if they want to improve their performance, and turn their shoulders from back to front.

Upper body standing upright or leaning forward: bearing on one knee, leaning forward to further reduce the stress area; When jogging on the treadmill, you can take 5 degrees as the standard, and then adjust it appropriately in the sprint stage. The greater the angle, the faster the speed, but if it exceeds 22.5 degrees, it will often fall.

Empty-handed grip: if the hand is tight and the waist is tight, the long and short legs are more obvious; The shoulders should also be relaxed, and the angle between the upper and lower arms is 90 degrees. The swing should not exceed the eyes on the same side as far as possible, and the elbows should not be exposed before, and the hands should not be exposed after; You can ask others to help you record it in slow motion, and then watch the playback to correct your posture.

Correction: Buy two baguettes and hold them in your hand. Don't bump into each other when running.

Five elements of healthy running

Element 1: landing buffer

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 to run with your feet on the ground first, and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.

Element 2: Swing arm

Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.

Element 3: Hold your head high and hold your chest high.

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.

Element 4: Breathing

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

Element 5: 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)? About 60%. You can measure the following items correctly while running.