The correct way to keep running is that running is the most efficient and convenient exercise in aerobic exercise. Correct running posture can effectively improve the efficiency of reducing fat and prevent injury. The following is a picture of the correct way to keep running.

The correct way to keep your running figure 1 First of all, from head to toe, the running posture is get!

1, the correct posture of the head and shoulders

Action essentials: keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.

Strength stretch: shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.

Spine straight, shoulders backward, body slightly forward.

Keep your head up and your chin parallel to the ground. Don't look up, keep your head straight.

2, the correct posture of the arm

Action essentials: the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.

Strength stretching: lift elbow and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.

Relax your hands and swing naturally. Don't clench your fist.

3, the body's "correct posture."

Action essentials: Keep upright from the neck to the abdomen, and don't lean forward (unless accelerating or going uphill) or lean back, which is conducive to breathing and maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.

Strength stretching: lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.

4. Correct leg posture

Action essentials: the thighs and knees are forced forward, not upward. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.

Dynamic stretching: the distance between the two feet is the same as that of hip breadth. Put your hands behind your head, bend forward from your hip joint and keep your back straight until your biceps feel nervous.

5. The correct posture of running foothold

Action essentials: If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in a braking reaction, which is very harmful to bones and joints. The correct way to land is to land in the middle of the foot, so that the impact force can quickly spread to the whole foot.

Dynamic stretching: sitting ankle stretching. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press the ankle until the extensor digitorum and forefoot feel enough tension, then lift the hip and repeat, rhythmically and slowly.

The correct way to keep running Figure 2 1, the forefoot touches the ground.

This landing method generally appears in sprints or 100-meter sprints, which requires high speed and leg strength of runners. The ideal forefoot landing mainly falls on the plantar ball and the outer edge of the foot; At this point, the feet rotate slightly inward to bear the weight, and then the toes are off the ground.

2, down-to-earth (or the whole down-to-earth)

Mainly look at the metatarsal ball, but also involve the heel. At this time, the feet fall parallel to the ground. The arch of the foot absorbs the impact, just like the video above, most of them roll from the outside and then land on their feet.

Step 3 keep your feet on the ground

Heel landing will be subjected to double impact, including braking force, and many people who run slowly will choose this landing method.

Your landing time varies with different landing methods (it is said that runners who are used to landing in the middle of their feet need 183 milliseconds).

The longer the touchdown time, the worse it is for PB, because the risk of damage will increase if the touchdown time is too long. This is why we always advocate increasing the pace frequency in running, in order to make the landing time shorter, thus reducing the pressure on joints such as knees and ankles and improving your running economy.

However, the type of touchdown is influenced by speed and distance and the muscle strength of the runner. No matter which way you choose to touch the ground, the most important thing is to avoid being too heavy and too big when landing, so as to better avoid injury.

The correct way to keep running Figure 3 illustrates the correct jogging posture.

Landing mode with heel first

When the heel hits the ground first, the ground reaction force is easily transmitted to the knee joint, which will cause chronic damage to your knee joint.

The way of landing with the forefoot first

The forefoot touches the ground first, which can be buffered by the flexion of the ankle joint, which can reduce the damage to the knee joint.

Foot first landing mode

Landing the sole first can be cushioned by the flexion of the ankle joint, which can reduce the damage to the knee joint.