The correct knowledge of running, running is one of the simplest exercises. In today's 2 1 century, running is an important way for people to exercise. Correct running can make the running effect better. Do you know what the correct knowledge of running is?
Correct knowledge of running 1 The first step is to keep your head and shoulders stable, otherwise you will look weak. At the same time, don't look forward. Hold your head high.
The chest must not be pressed, which is what we often say, because if your chest contains oxygen, it will become smaller and you can't keep up with your breathing.
Arms, this is also more important. We know that our hands will automatically swing when we walk, and they will automatically swing when we run. We swing our arms a little bit bigger at the end of running.
Trunk, we also keep upright, which is conducive to breathing and maintaining the balance of the body.
Waist, not too straight, just keep an upright posture, a little nervous.
Thigh, swing forward as far as possible, instead of forcibly lifting, pay attention to the range, avoid strain, and run forward instead of sideways, which is easy to get arthritis.
Heel, we can choose to follow the ground with our feet first, because the heel is fleshy and cushions a certain amount of strength, but it is also possible to land with our feet. Don't touch the ground with your front foot, it's easy to sprain. I just didn't know it before. I pulled my front foot several times.
Correct running knowledge 2 How to run correctly-Running watches help you run correctly.
Choosing the right running equipment is very important for runners. Wearing inferior running shoes is easy to sprain, and wearing cotton clothes will become heavy and easily deformed after running and sweating. Similarly, the choice of running watch is also very important. Many running watches simply monitor physiological data, which can not correctly evaluate the physical state of runners and achieve the best running effect. For example, Jiaming's running watch can provide runners with a number of physiological data to help adjust the running rhythm, thus improving running efficiency.
A powerful running watch can measure real-time heart rate, which is very important for runners. When the heart rate is too high, you should slow down the running pace or arrange a rest in time. Usually, the heart rate is 120 ~ 150 beats/min, which is mostly moderate and low intensity jogging training. Of course, it is also an effective running interval. You will feel relatively relaxed and breathe smoothly when running. Some running watches can also help to customize the training plan, monitor the body's blood oxygen concentration, and share daily data through mobile phones, which can completely teach runners how to run correctly.
How to Run Correctly-Correct Running Posture
The harm of wrong running posture
As we all know, running can exercise heart and lung function, enhance muscle strength, and continuous and effective running can also play a role in reducing fat and slimming. Long-term use of incorrect running posture will not only fail to achieve the effect of fitness and shaping, but also bring harm to the body. Incorrect running posture will cause great wear on knees and deform feet. Once this deformation occurs, the result is usually irreversible.
Correct swing arm method
The correct way to swing the arm should be that the arm bends 90 degrees, the hands are half clenched, and the big arm drives the small arm to swing back and forth. If you swing your arms in front of your chest, it will not only be ugly, but also oppress your chest and make your breathing difficult; If your arms are half hanging on your sides, it will affect the running rhythm and the motivation is not enough.
Correct leg lift height
Don't lift your knees too high when running. Daily running refers to running at a constant speed for a long distance, and only need to raise your knees when sprinting. Knees are too high in long-distance running, which not only consumes a lot of physical strength, but also seriously wears the knees. The correct leg lift height requires only a slight knee bend.
Correct stride
The biggest problem for many runners is that their stride is too long. Please don't do this. It will cause many injuries, including sprain, achilles tendon injury, iliotibial tract pain and iliopsoas muscle pain. If you want to run better, you should speed up the frequency, not increase the stride.
Correct landing method
It has always been a controversial topic for runners which one lands first, the forefoot or the heel. If you don't train the small muscles near the ankle and calf, landing on the sole of your foot before will cause damage to the tibia and knee joint in front of the calf, and will also strongly stimulate the calf muscles, leading to the thickening of the calf. It is suggested to land on the ground with the heel first, and then roll from the heel to the sole of the foot, so as to reduce the pressure on the ankle joint during running and avoid injury.
How to Run Correctly-Correct Running Plan
Many people who have never exercised before start running at high intensity, which is extremely unscientific. Everything needs a process from scratch, so does running, which will be limited by talent, growth environment, diet system, health and weight. At this time, it is particularly important to make a running plan. When you start running, you should use your body to feel how to run at the right speed. A popular method, suitable for all beginners, is to practice alternately running and walking, and on this basis, increase strength training to lay a good foundation for later running.
According to the individual differences of runners, this basic stage takes about 3 to 4 months, about one hour a day, and you practice alternately according to your own physical strength. After the basic stage, gradually increase the amount of running to achieve the effect of exercise. For runners who care about running speed, they can increase the running speed appropriately. You can use a running watch to make a more specific running plan. The data measured on the running watch every day is of great reference significance to runners. At present, some running watches can even analyze these data and tailor their running plans. With a scientific and reasonable running plan, how to run correctly is no longer a problem.
Correct knowledge of running 3 1. Running far and long is more reliable than running fast.
Most of our amateurs exercise by jogging. What do you call jogging? A pace of more than 6 minutes can be called jogging. Jogging is a low-intensity exercise. What can I exercise? Exercise people's aerobic capacity and ability to burn fat. Sounds good, right? You can burn fat for your relatives. However, there is a small premise that the good thing of burning fat will take aerobic exercise for 30 minutes to get on the right track. Therefore, friends who only run for 20 minutes 10 at a time, please forgive me.
From this point of view, running far and long is much better than running soon. Of course, the time should not be too long, and 40 to 60 minutes is a more suitable exercise time. Beginners can only run about 3 kilometers at a time, which is less than 40 minutes under normal circumstances. What are we going to do? It's fun to take pictures on the road.
The kind of running faster, panting and sweating, is of course strong, and the proportion of anaerobic will be higher. It seems that sweating is better for exercise? In particular, some parents will say something about detoxification. Please note that the result of running at this intensity is easy to get tired, which puts great pressure on the cardiopulmonary system. In fact, injury is more important, because the faster the speed, the greater the impact of each step on the ground, which can reach 5~6 times your weight. So, be careful, my friends, please be sure to control your speed and take the principle of not breathing (you can say a complete sentence at any time when running). It would be more ideal if there is a heart rate meter that can monitor the heart rate in real time (such as using MAF 180 method to control the heart rate, or using more complicated methods to control the heart rate in the E heart rate interval).
To sum up, as a novice runner, your first goal is to keep running for more than 40 minutes.
Second, the faster the pace, the better.
What is the pace frequency? Steps per minute. In other words, this value actually represents the speed at which your feet change. Dear friends, think for yourself, the faster the conversion speed, the smaller the risk of injury? Because every step you take is less affected.
When beginners start running, the pace frequency is mostly between 160 ~ 165 SPM. After a period of exercise, if you don't pay special attention, it's actually around 170spm. What is the appropriate step frequency? Old Q's suggestion is 180spm (steps per minute), because this step frequency value is the most efficient (there are experiments in this regard: the same person, at the same pace, runs down with a step frequency of 180, and his heart rate ratio is 170 and 190). If it is advanced, you can make full use of the rebound force of the arch and tendon when landing, so that the forefoot runner can run more easily.
More professional runners run marathons, which actually exceeds this value. Real marathon world-class runners, the pace frequency is 190 or even more than 200spm. Of course, to maintain such a high pace for a long time requires strong muscles that can operate for a long time.
To sum up, as a novice runner, your second goal is to keep your pace frequency at 180spm as soon as possible.
Third, the more accurate the running posture, the better.
Generally speaking, people don't need to learn to run, but people can. Therefore, parents who run don't take running skills seriously and basically don't have this awareness. When I am excited, I will buy a pair of shoes and start running. Swish, swish, I only run for half a month. Maybe my leg is sore, my foot is swollen and my knee hurts. Then he put a black hat on running, saying that running is easy to get hurt.
The word running posture basically covers all aspects of running technology. It is really difficult for an ordinary runner to delve into all these technical details, such as pull-ups, hip lifts and landing. But if you don't pay much attention to technology, the longer you run, the greater the accumulated damage, and it may erupt like a volcano one day.
In fact, there are many technical details to pay attention to when running. As an ordinary runner, it is impossible to study so much. Old q directly gave the key point: grasp the foothold and try to fall below the center of gravity of the body every step. To do this, your stride is actually not big, and you basically land on your forefoot. Don't believe it? Let's run a few laps in the same place. Running in the same place, every step should fall below the center of gravity, right? Did your forefoot touch the ground? Yes, that's what I'm looking for Of course, don't deliberately land on your front foot, it's unnecessary. The point is not to run in big strides. It hurts, it hurts. And the knees of the landing feet must be slightly bent, not straight to the ground.
To sum up, as a novice runner, your third goal is to keep yourself below the center of gravity every step (as much as possible).
The above three are the three senses that runners need to strengthen and constantly remind themselves of. It's hard to notice these three points at every step, isn't it? If you must prioritize, Old Q's suggestion is this:
Every step should fall below the center of gravity as far as possible. As long as you don't seek speed, at least remind yourself constantly when running, which is very easy to achieve;
Step as fast as possible (180), this can be put back, and you should constantly remind yourself when running;
It is natural to run for more than 40 minutes at a time and keep running for a month or two.
In a word, it is: quickly switch your feet below the center of gravity for more than 40 minutes. Look, this is a little awkward. Get to the point.