1. Don't lower your head, raise your head, and keep your eyes on the front, so as not to hurt the cervical vertebra. 2. When running uphill, it will be easier to reduce the pace. 3. The landing feet should be light, and the overweight "waste" will increase the burden on the bones; When your feet touch the ground, your knees should bend slightly. 4. The back should be kept straight and relaxed. Lean forward because of poor stability and strength. At this time, try to straighten out and exercise your muscles. Don't twist your hips and waist too much, which will increase the chance of injury. 6. Bend your arms about 90 degrees. When running, you should "open your arms" and let your arms spread out as far as possible. D 7。 When running, your hands naturally relax. Don't hold your fist too tightly. You can also extend your hands inward with your palms. 8. Keep your shoulders relaxed, otherwise you will bend over, get tired more easily, and your neck will become stiff more easily. Breathing ● Breathing mode: There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe together through the nose and mouth. If you want to run comfortably, it is most important to distinguish the stage and speed of running. At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. If the temperature is low or you run against the wind, you should use your nose to breathe, so that the gas entering your lungs can be heated and humidified by nasal hair and nasal mucosa, and avoid diseases such as cough, tracheitis, abdominal pain (people often say) and stomach cold caused by inhaling dust and bacteria. When running for a long time or at a high speed, it is difficult for nasal breathing to meet the body's need for oxygen. If you only breathe through the nose, it is easy to make the respiratory muscles tired. At this time, open your mouth to cooperate with breathing and relieve the pressure on the respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and gently press your palate to let air in and out through your teeth. Pay attention to even and rhythmic breathing, exhale short and forcefully, inhale slowly and evenly, and the depth is appropriate. ● Breathing rhythm: When running with breathing rhythm and pace, people are generally used to freely adjusting breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Usually, the breathing rhythm of jogging is to breathe every 2 ~ 3 steps and inhale every 2 ~ 3 steps, so as to keep breathing evenly and at the same depth, so that you will feel very light when running. With the increase of distance, the fatigue of the body is gradually obvious. At this time, it is necessary to slow down or stop for two steps to adjust the breathing rhythm. ● Breathing depth: Strengthening Breathing Depth Many people don't pay attention to the depth of breathing when running, so shortness of breath will occur after long-term exercise, leading to chest tightness and difficulty breathing. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can we meet the body's demand for oxygen to the maximum extent. When the depth is enhanced, more waste gas can be discharged, and the negative pressure in the lungs can be increased, so that the inhalation is more labor-saving and the inhalation volume can be increased. There are three ways to improve the speed: 1. Increase the step frequency; 2. Increase the stride; 3. Increase the step frequency and stride length. The first method is better than the second method. The increase of stride will lead to excessive stride, which will lead to some biomechanical problems and sports injuries. Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture. The key to strength control is to determine the most appropriate workload intensity, that is, running pace. Understand the heartbeat reaction of running first, and then adjust the running speed. Try again and again, it is not difficult to find the right speed. The formula is: (220- age)-heartbeat per minute at rest ×75%+ heartbeat per minute at rest. For example, if you are 40 years old and your heart beats 80 times per minute when you are at rest, then (220-40)-80× 75%+80 =100× 75%+80 = inexperienced runners run too fast in the early stage of running, and the heartbeat reaction state exceeds the ideal heartbeat, so that they run very hard in the second half. Therefore, for people with poor pace control, their heartbeat response can be measured five minutes after running, and then their running speed can be adjusted. By practicing this method, you can quickly control the rhythm well. The average teenager's ideal exercise heartbeat can be between 150- 180 beats per minute.