2. Hip and head posture, it's hard to imagine: where is your hip when your feet touch the ground? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
3, arm posture, this posture is that you can swing your arm instead of using a jogging cart. First of all, the most important thing is not to have stiff arms, clench your fists and bend your elbows completely. Stay relaxed. The arm bends naturally above the waistline, neither too high nor too low. The arms swing back and forth alternately, so the legs move in opposite directions accordingly. When sprinters run on the track, their arms are completely swinging back and forth. Many long-distance runners swing a slight arc, but excellent runners don't swing their arms with strength. In other words, don't swing your arms violently.
4, knees, don't lift your knees too high during long-distance running. Only sprinters or we need too high knees when going uphill.
5, step size, the biggest problem for many long-distance runners is that the step size is too large. Never do this, it will cause a lot of injuries, including ankle tendon, iliotibial tract pain and iliopsoas muscle pain. This kind of pain comes not from the knee, but from the ligament, which is a ligament from the outside of the hip down to the tibia. This ligament narrows near the knee, and when the knee bends, it rubs the tibia near the top of the knee. Long-term friction can lead to inflammation. 40% runners will encounter iliotibial tract syndrome after starting running for 5 years or more.
6. breathe. When some people suggest how to calculate the time of breathing and inhaling, we tell you to keep deep breathing and breathing regularly. Many times, breathing will adjust itself. If you run fast, you will breathe fast. Indeed, most runners breathe through their mouths or their noses and mouths at the same time. It is impossible to inhale enough oxygen just by breathing through their noses.
7. Go uphill and downhill, and slow down when going uphill. Generally speaking, it is not a good idea to accelerate when going uphill. Swing your arms faster and imagine that you are pushing yourself up. Step up, imagine the train climbing up the hillside and constantly encourage yourself. I can do it. Beware of going downhill and slow down. The risk of the knee is greatest when going downhill. Your quadriceps acts as a brake. If you don't pay enough attention to it, you will be overworked. You can lean forward slightly and rush forward during the game, but not for training. In fact, in running training with hills, many people go downhill as a recovery to prepare for the next uphill. This is a good way to rest, and it also avoids putting too much pressure on your knees when going downhill.