The correct method of outdoor running video tutorial, people think running is very simple, don't you just stretch your feet and run hard? In fact, the correct running is very particular, and it is definitely not as simple as people think. Let's share a video tutorial on the correct way to run outdoors.

Video tutorial on the correct way to run outdoors 1 1, slow and relaxed running.

It's like jogging effortlessly. Generally, you will feel relaxed and comfortable when jogging, without any fatigue. If the heart rate is controlled at around 1 10- 130 beats per minute, you will naturally breathe and may have asthma. There is no requirement for action. Generally practice 2-3 times a week for about 20 minutes each time. Sticking to regular exercise has obvious fitness benefits for respiratory system and cardiovascular system.

2. Fast running method

That is to work hard with great will and run forward at a faster speed. During exercise, the heart rate is generally at the highest level in the human body, about 170- 180 beats/min. This kind of running exercise is relatively intense and lasts for a short time. Generally, you can only cook fish for a few seconds, but you can practice it repeatedly. Just practice 1-2 times a week, and repeat 3-6 times each time. In practice, you should step by step, go back and forth, get ready and relax to prevent fatigue. This method can improve the anaerobic endurance, muscle function and heart function of human body. Finally, chronic visceral diseases, cardiovascular diseases, liver diseases and kidney diseases are particularly difficult to practice. Prevent the occurrence of serious diseases. When you stop running, you should stop slowly, take more steps, and never squat on the ground as soon as you stop, which is very harmful to your health.

3. Conventional operation method

It is an exercise method to limit a certain time and running distance, or to limit a certain distance and shorten running time. The famous routine running is 12 minute running and 6 minute running, which are used to evaluate the effect of self-exercise and the level of physical function. Regular running and exercise can help you understand your physical condition. If there is a fatigue phenomenon that it is difficult to run during exercise, you should gradually slow down the running speed or even stop practicing to prevent the occurrence of diseases and do a good job in relaxation activities. Only proper running can play the role of exercise.

4. On-site operation method

It is the practice method of running in place in a fixed small place, such as running in the room, balcony and treadmill, and practicing continuously. This method is not limited by the venue, climate and equipment conditions, and it is a relatively convenient exercise method. But it takes a long time to practice and repeat more steps. Generally, it takes more than 10 minutes to practice, which is equivalent to jogging 800 meters. So it requires long-term practice. When practicing, the thighs are raised, the repetition times are accelerated, and the exercise effect is better. This method is suitable for rehabilitation and health care exercises when you can't practice outdoors or have diseases.

The correct way to run outdoors video tutorial 2 running equipment

A good pair of running shoes is essential. Just because shoes are expensive doesn't mean they will be better. Choosing the right running shoes depends on your weight, foot type, running style and injury. Before buying shoes, try them on and run a short distance to see if they are elastic enough and fit. In addition, the sole should be easy to bend. If you grab both ends of a shoe and bend it, the biggest bending part should be at the sole of your foot, and the heel part should be suitable. If it is too big, it will make you unstable when running and easily damage your ankle.

Another important thing to pay attention to is the running road. If possible, it is best to exercise on a dirt road or a plastic track, so that the impact on your joints will be reduced. If you can only run on the cement floor or asphalt floor, then your running shoes should choose a more elastic sole to help you reduce the impact on your joints. It is also necessary to change running shoes frequently. A pair of shoes can keep the best condition for half a year to a year.

The correct posture of running

Many people like to bow their heads when running, as if an American blockbuster is being shown in front of their toes. Bowing your head often leads to the whole back and neck bending forward, and the spine can't be in a normal physiological state, and the ability to withstand impact is greatly reduced, laying a solid foundation for sports injuries.

The abdominal muscles should be tightened, the back should not be bent back too much, the hips should not be tilted back too much, and the shoulders should be relaxed. Don't shrug your shoulders, you often don't realize your body posture is wrong. Always ask your partner or friend if your running posture is correct. Swing arms should be close to the sides of your body, that is, we say elbows should not be turned outwards and fists should not be too tight.

Fitness channel experts remind: when running, lift your front legs and knees and straighten your back. If the steps are too small, it's as awkward as wearing an anklet. Let the heel land first. When you reach the soles of your feet and toes, don't touch the ground with the whole soles of your feet at the same time, otherwise your knees and calves will not be able to withstand the impact for a long time.

The correct way to run outdoors video tutorial 3 correct running posture

1, the stride is too large.

The inclination angle of the top runner's upper body and swing arm may vary widely, but the same place is that the back of the thigh exerts force before landing, so that the sole of the foot falls near the center line of the body.

However, before we landed, there was no force on the back of the thigh, which led to the foot landing too far in front of the body.

The impact of the ground is backward, and excessive stride will cause knee pain.

Improve training:

Hook your leg 20 meters behind your back, pay attention to the force on the back of your thigh, and kick your heel to your hip. Knees back.

Withdraw the hook for 20 meters and divide it into two groups, support your legs to straighten your hips, and the front legs quickly exert force on the back of your thighs to hook your calves back.

2. Push your hips hard

The correct running posture should be to run forward with gluteal muscles instead of the front thigh.

The wrong running posture is to raise the thigh, which shows that the hind legs are not straight and the stride is too small.

Because the knee is below the quadriceps femoris, the front force of the thigh not only makes the thigh thicker, but also causes tension and pain in the knee.

Running is responsible for pushing the hips and pushing the body. Muscle should be gluteus maximus: