First, how to run without showing thick legs?

Second, how to run is not easy to get hurt.

Third, improve the running speed and distance.

Four, running common faults and danger signals

First, how to run without showing thick legs?

Too much muscle and fat in the legs will make the legs look strong visually.

However, running, as a high-energy aerobic exercise, will not make your legs fat.

As an endurance exercise, running will not cause obvious muscle growth from the perspective of exercise physiology.

Why do many people think that running will make your legs thicker? There are two reasons:

1, objectively:

Incorrect running posture, excessive mobilization of thigh muscles, not hip muscles.

2. Subjectively:

After running, the fatigue of your legs will make you feel that your legs have become thicker after training. The wrong posture will deepen the fatigue of your legs and make you more suspicious that your legs have become thicker.

If you want to lose weight by running without tiring your legs, the solution is:

Learn the correct running posture, reduce leg strength and increase hip strength.

Hip is the most developed part of the lower limbs and the driving force for running. Learning to mobilize the strength of hips can reduce the compensation of thigh strength. If your legs don't get tired easily, you won't doubt that your legs will get thicker.

However, the common situation of novices is that they have not mastered the correct running posture, and their hips are not strong enough, which leads to excessive leg strength. For example, jumping up when running leads to the main task of overcoming gravity, wasting a lot of energy and feeling tired in the legs.

When running, the legs mainly do not move forward or down. We should swing our legs backwards, so that strength can effectively push the body forward.

Swinging your legs back can:

1, mobilize hip strength and reduce leg force.

2. Whipping effect can be used to increase the efficiency of mechanical transmission during running.

The ideal running posture is to swing your legs backwards, fully mobilize your hips, transfer your strength to your feet and push your body forward. And with the whip effect, your forward work will be improved, making running more labor-saving.

Warm up before running

Although many people can imitate the action of throwing their legs backwards, it is still not easy to master the feeling of hip force.

Before each run, you can activate gluteus maximus, relax iliopsoas and feel the strength of your hips through the following two actions. Combined with keep's pre-run warm-up course, it can effectively prevent injuries and make it easier to reach the best state during running.

note:

Gluteus maximus, located on both sides of the buttocks, is mainly responsible for exerting force and the initial backward force.

The iliopsoas muscle at the root of the thigh is relaxed enough not to hinder the leg from swinging backwards.

Action 1- lunge squat-this is a common action to activate gluteus maximus-15- 30 times on each side, 2-3 groups each time.

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Keep your waist straight, put your hands on her hips, take a step forward, almost equal to the length of your legs, squat down in a lunge, and pay attention to the knee joint and hip joint at 90 degrees. Then, imagine your hind foot stepping on the ice, and it will be crushed with a little force, and push your body to stand up with the strength of your front legs and hips. This can help you find the feeling of hip strength and avoid using too much leg strength.

Note: When doing this action, don't move the center forward or lean forward. Or the hind legs are too strong, which is not conducive to finding the feeling of hip strength.

Action 2-lunge stretching-can relax the iliopsoas muscle-stretch twice on each side for 60 seconds each time.

First do a lunge, let your hind legs land, stand up straight, and move your center of gravity back and forth. Then straighten your hips and stretch the roots of your thighs. You can also turn your body to the other side of stretching, and you can experience a more obvious sense of stretching.

Relax after running.

After running, muscles need to cool down and relax most. Stretching or massaging leg muscles after running can avoid fatigue accumulation to the next day, and can also effectively relieve symptoms such as soreness and discomfort the next day.

Combining keep's post-run stretching course and leg massage course, you can effectively achieve the following two post-run stretching actions.

Action1-stretching the iliotibial tract-can relieve the pain on the lateral side of the knee caused by the tension of the iliotibial tract-30-60 seconds on each side, each time 1-2 groups.

Put your left foot in front of your right foot, lean forward to the left, and touch the ground or ankle with your hands to keep your knees balanced. Experience stretching the right thigh. The stretch on the other side is the same.

Action 2-calf stretching-let the deep muscles of the calf be fully relaxed-30-60 seconds on each side, 1-2 group once.

After straightening the leg, move the stretched leg forward about 40cm, continue to bend the knee and lower the center to stretch the calf. Experience the stretching of muscles near the achilles tendon and deep in the calf.

Note: keep breathing evenly when stretching, feel the feeling of muscles being stretched, and don't push too hard.

Second, how to run is not easy to get hurt.

On the premise of correct running posture, running is one of the simplest and most effective ways to reduce fat. Jogging can effectively consume 600-900 calories per hour, which is a continuous exercise mode with the highest calorie consumption per unit time. However, if you don't pay attention to running posture and skills, the harm to your body is unimaginable.

Correct running posture

A running posture away from injuries needs to meet two conditions:

1, reducing the impact of the ground on the feet during running.

2. Improve the overall stability of the body during running.

Running has two forces that can cause injuries:

1 is the grinding effect caused by horizontal torsional force.

2 is the impact force in the vertical direction, which produces the impact effect.

Torsion-improving the stability of the car body can effectively reduce the torsion.

If we can't guarantee the stability of the body, it will distort our body and produce many unnecessary twists. Torsion is more harmful to joints than impact force, because torsion will grind joints and ligaments. This grinding effect occurs in the patella of the knee, which is called patella softening, and it hurts in front of the knee when running. The abrasion effect occurs at the end of iliotibial tract, which is called iliotibial tract syndrome, and it is unbearable to run outside the knee. The grinding effect may also damage the meniscus.

Keep your body stable.

First, make sure the torso is in a neutral position, adjust the head and keep your eyes horizontal. Imagine that you have to measure your height and stretch your body as high as possible. I think there is an apple on my head, too. Don't let it fall.

Secondly, we should relax our shoulders, open them slightly backward and keep the whole torso upright.

Third, tighten the waist and abdomen, and find that there is a cough or someone trying to hit the abdomen.

Fourth, keep the pelvis neutral and don't lean forward or backward.

Wave one's arm

Swing arm is to stabilize the body. When running, the back and forth swing of the leg will produce a torque, which will be transmitted to the upper limbs, which can be offset by the swing of the arm, thus improving the stability of the body. When swinging the arm, the elbow joint is 90 degrees, the shoulders are relaxed and swing naturally.

By maintaining the neutral position of the trunk and the natural swing arm, the body can be kept stable from top to bottom and unnecessary torsional force can be avoided.

Impact-lower body mode, reducing impact.

Running will produce hundreds of impacts per kilometer. If each impact is too large, it may cause tibialis anterior's pain, plantar fasciitis and even joint damage.

To reduce the impact, you need a good landing technique.

1, make the landing point as close as possible to the body center of gravity. People often stride in running, which will make the landing point far beyond the body and produce braking effect. Every step will produce resistance and increase the impact when landing. The correct way to land is to make the contact point as close as possible to the projection of the body's center of gravity, and there is a feeling of stepping on the center of gravity.

2. Increase the step frequency. Increasing the step frequency can reduce the flight time of the body. The flying time determines the flying height and the impact of landing directly.

3, forefoot landing and heel landing skills.

The most important thing about landing is that the landing point falls on the center of gravity of the body.

When the vehicle speed is lower than 12 km/h, it is advisable to land with the heel first. At this time, if the forefoot touches the ground, it is easy to cause excessive pressure on the calf.

When the speed is higher than 12 km/h, it is advisable to land on the front sole first.

Reduce the impact according to the driving road conditions.

Plastic track is the easiest way to run. It has a good cushioning effect, which is equivalent to the effect of a pair of advanced running shoes.

Running shoes with high pavement hardness and strong cushioning performance are necessary. In addition, the feet can land with a rolling feeling, actively buffer the impact of the ground, and control the steps as small as possible. The landing is light and the noise is low, which shows that the buffering technology is well controlled.

Treadmill is very different from outdoor running. Outdoor running is when the ground is still and the legs push the body forward. Treadmill is walking backwards, and it feels like running with people. When running on the treadmill, you need to deliberately increase the range of your legs swinging backwards, and try to keep consistent with outdoor running.

Running posture and skills away from injuries;

Stabilize the upper body, swing your arms naturally, touch the ground near the center of gravity, roll the ground, and maintain a high step frequency.

Third, improve the running speed and distance.

Two main points of improving running speed

How to run with the least effort?

Running is not just a posture, because running is not a static posture, but a continuous movement. The first two sections explain the correct running posture through static posture, which is easy to imitate and practice. But if you want to run for a longer time, such as 10 km, or even a marathon, you need a more efficient action mode.

The action mode of running faster and more steadily should be:

1, increase the step frequency-it is recommended to use the step frequency of 180 per minute.

Step frequency is the number of steps per minute. High step frequency can run faster, improve stability, shorten flight time and reduce the fluctuation of vertical center of gravity. Running can be not only faster, but also more labor-saving.

2, improve the stride

The stride is the length of each step. Increasing the stride does not mean that the bigger the stride, the better. Many people want to run faster, so they take a particularly big step forward, which makes it easy for their feet to fall too far beyond the center of gravity and produce the effect of braking.

The correct way to improve the stride length is to improve the stride length of each step by fully pedaling and stretching.

The correct way to improve the stride length is to improve the stride length of each step by fully pedaling and stretching. This process can be divided into four stages: landing, supporting, pushing and pulling, and flying.

Landing: If you want to improve the speed, you should land as close as possible to the projection of the center of gravity. When landing, you should pay attention to the natural bending of your knees, use the elasticity of your muscles as a buffer, think of your legs as springs, and use elasticity instead of just the main force to land.

Support: At the same time, the support stage should be as fast as possible. Start with your feet on the ground and roll quickly to the middle of your feet for support. In this process, the body should be kept stable, and the trajectories of arms and legs should be kept as parallel as possible without crossing.

Push and Stretch: To run fast, you need enough strength to push your body forward at every step. There are two main points. One is to take the buttocks as the axis (taking the buttocks as the axis means that the buttocks should exert enough force backwards) and transmit strength through whipping. The second is pulling back and swinging. In order to turn the backward push force into the forward force, we need to contract the hamstring muscle, change the direction of the force, and push back as far as possible to avoid wasting the force into the upward force.

Front pendulum: the most important thing for the back pendulum is to exert strength, and the most important thing for the front pendulum is to save effort. The moment of inertia is proportional to the moment, and the skater will slow down when expanding his body and turn faster when tightening his body. Similarly, the more fully the lower limbs are folded, the easier it is to swing forward.

Four, running common faults and danger signals

Running often has the following feelings:

The first feeling is called the pole, which usually occurs when running 10- 15 minutes or 2-3 kilometers. At this time, you will feel very tired and painful. There is a force that stops you from walking, stopping you from kicking, and making you want to give up.

This invisible force is the resistance of the visceral system. In a quiet state, the blood of the body is concentrated in the internal organs of the trunk. In the state of exercise, the blood of the body is concentrated in the muscles of the limbs. At the beginning of exercise, before the blood can reach the muscles from the viscera, it will produce a physiological inertia and hinder running. This is the pole phenomenon, also known as the inert pole. When you continue to exercise for a period of time and wait for the blood to gradually reach the muscles, you will cross the first pole.

The second feeling is leg pain after running. Pain is a signal sent by the body to us, and the most common is delayed muscle soreness. There is such a painful way. I didn't feel anything at first, but it began to hurt the next day after exercise. When it hurts, you may find it difficult to go upstairs. This kind of pain is characterized by pain in both legs, which is symmetrical, and the pain point is mainly in the muscles. Delayed muscle soreness is the result of self-renewal after a lot of exercise stimulation, and muscle fibers are being rebuilt. The pain usually goes away after a week. If you do low-intensity exercise, such as walking, jogging, stretching, you can promote faster recovery of pain.

The third is to feel thick legs after running. Don't worry about this feeling, it will recover itself. The human body is 80% water, and our body, especially our muscles, is greatly influenced by the distribution of body fluids. When it is quiet, the blood will be in the viscera and brain. During and after running, blood will concentrate on the lower limbs, resulting in temporary distributed edema of body fluids, which may last for 1-3 days. After running, lie on your back and stretch the back of your leg with your arms for about 3 minutes on each side, which can make this temporary edema recover quickly. Or the phenomenon of edema can also be alleviated by rolling massage on the foam shaft.

There may also be such a danger signal: the more one leg runs during exercise, the more it hurts.

As the exercise continues, one leg hurts more and more, and the pain appears at the joints. At this time, you should stop exercising immediately. If the symptoms continue to get worse after stopping exercise, you need to see a doctor.

The emergence of danger signals is often due to incorrect posture, such as:

1, the stride is too big, every step is a braking effect, not to mention the loss of energy, and it is possible to strain muscles.

2, lean forward, which will cause excessive burden on the back, especially the waist, which is prone to low back pain. When running, keep your whole body center of gravity forward, and lean forward slightly by about 5 degrees.

Touch the ground with your toes. The forefoot mentioned in the course is not the toe, but the first half of the whole foot. If you use your toes,

Running will have a great impact on the toe joints, causing injuries.

4. Swinging the arm horizontally will not only not stabilize the body, but may produce greater torsional force, and the instability of the body is more likely to cause suffocation.

5, knee buckle, girls often have this problem, which may lead to knee joint injury.

Almost everyone will think that running is quite simple, but running is a periodic exercise. The same action needs to be repeated over and over again, and small mistakes in the action may also accumulate to bring you trouble. There are many places where running posture can be optimized and improved. In order to avoid dangerous pain, we should not only ensure the correct posture of running, but also pay attention to the control of total training. The total amount of running per week should not exceed 10% of last week, such as 10 km in the first week and1km in the second week. Running is a step-by-step process, which requires constant practice to get thinner and farther away.