Forefoot running mainly depends on supination function, which means that the sole needs to be turned inward to remain stable. A stable sole can withstand greater propulsion and speed, which is good for sprinters. However, for most runners, the forefoot landing will bring too much pressure to the parts of the sole that are not naturally suitable for bearing too much pressure. Secondly, it mainly uses gastrocnemius and soleus muscles to complete the action, so these calf muscles must be strong and powerful. Muscle weakness can lead to muscle strain or tendinitis, which brings pain to the body, and sometimes the heel or tendon will swell.

step

For endurance running, the smaller the stride, the better. Slight knee lifting, fast pace and small stride, can reduce the loss of body fluids and save physical strength. In order to ensure that you are advancing with an ideal stride, run in place. When the sole of your foot touches the ground, your knees bend slightly, so that your legs can bend naturally when you are hit. If your calf falls on the front side of your body, your stride is too big.

rhythm

Rhythm is the number of steps you run per minute. Running rhythm is the easiest to determine on treadmills with different difficulty coefficients. First run on the treadmill at a warm-up speed, and then adjust to the level of imitating the usual running methods-easy running, marathon running, uphill running and so on. 1 minute later, count your steps in 30 seconds, and then multiply this number by 2. This is your benchmark rhythm.

Posture and swing arm

When running, the posture of upper limbs is very important, and the trunk should be kept upright and slightly inclined. Leaning forward slightly during running can provide more motivation for the body. In addition, the posture of leaning forward is also beneficial to the correct action of swinging arm. When running, your arms should be at a 90-degree angle and swing behind your torso. Imagine holding a hammer in both hands and hammering a nail into the wall behind you, and you will know what it feels like.

speed

Whether it is sports or military, speed is crucial. Running speed is actually composed of a series of repeated lunges, which is determined by the step frequency and stride length. Step frequency or landing speed of both feet is the most important factor of speed. The higher the step frequency, the faster the speed.