● Head: Head posture is the key to perfect running. You should look forward, look at the horizon, look at the ground with your head down and your chest down, so as to straighten your neck and back. At the same time, it should be noted that the chin should not protrude forward.

● Shoulders: Relax your shoulders and keep your balance while running. You shouldn't sway or shake at will. Remember not to shrug your shoulders, which will make your shoulders tense, increase unnecessary physical exertion and affect your leg strength.

● Trunk: The correct head and shoulder posture can keep the trunk at an appropriate angle when running. When running, your body should be almost straight and your upper body should lean forward slightly. Of course, if you lean forward too much, your knees and back will be overworked, which will affect your stride and hinder your motivation.

At the same time, don't lean back, leaning back will lead to too long steps and the center of gravity will fall on the heel. Stand up your shoulders, back and chest when running, and let your lungs breathe to the maximum.

● Arm: When running, arm movement helps to move forward, while arm movement also helps to minimize trunk rotation. Try to relax your arms during running, keep your elbows bent about 90 degrees, and keep your legs neck and neck.

Swing your arms up or down while running. Swing your hand up to the level of the sternum and down to the position of the belt. Keep this range of motion, neither too high nor too low. When running, your arms naturally bend your elbows, put them on your sides to relax, your ring finger and little finger naturally bend, and your thumb, forefinger and middle finger naturally open, so you don't need to swing your arms deliberately.

● Hands: When running, keep your hands and wrists relaxed. Your hand should keep your fist in a virtual state. Just touch your palm with your fingers.

● Hips: If your head, shoulders and trunk move correctly, your hips will naturally maintain the correct posture. At this time, the buttocks should also be kept straight. If the torso leans forward or backward too much, the pelvis will also tilt.

● Knees and legs: In endurance running, don't lift your knees too high. Reducing the pace can make the pace more efficient. In addition, keeping your knees slightly bent can help you absorb the impact when landing. Be careful not to take too long strides when running, and let your feet land directly under your body.

If your calf reaches the ground in front of your body, it means that your steps are too big. Controlling the height of knees during running can control the running speed.

● Feet: Your feet should touch the ground as lightly as possible, and the forefoot should touch the ground first, which is quickly transmitted to the toes and heels through the arch. Try to keep your feet relaxed when running. If the stride is too big and the legs are too hard, it will consume excess physical strength and be very tired.