Protective foot
(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.
(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.
(3) Running posture should be scientific and reasonable. The heel should land first and quickly transition to the sole of the foot, so as to do a good job of buffering and reduce the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.
(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.
attitude
Running posture should be reasonable. The upper body should be straight, lean forward slightly, the shoulders should be relaxed, the elbows should bend naturally, and the arms should swing back and forth forcefully at the sides of the body. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs? [2]。
breathe
Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can suck in two steps and shout in three. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.
Extended data:
Running is defined as land animals moving with their feet. It is defined as a step in sports, and both feet will not land at the same time. It can also be aerobic exercise or anaerobic exercise.
References:
Baidu encyclopedia-running