What's the secret of running? Many people like running now. Running is a good way to exercise. Running can not only keep fit, but also burn off excess fat. But what's the secret of running if you don't run well?

What's the secret of running? 1 First, relax the inactive muscles during running.

For runners, it is very important to relieve the muscle tension that is not conducive to running, because the progress of these muscles will be counterproductive. At the same time, the muscles that are mainly exercised should maintain a high contraction tension.

Second, keep your upper body basically upright, keep your shoulders flat and look forward.

A good running posture is characterized by a stable and straight upper body without any energy-wasting turning and swinging movements.

Third, let the swing arm and step in the same direction as the body.

In order to keep the body balanced and counteract the rotating force, the arm movements should be coordinated with the steps. The picture below shows the importance of good arm movement.

When the runner's right leg knee is lifted to the front of his body, his hips will naturally rotate from right to left. In order to counteract the hip rotation caused by the elevation of the right knee, the left arm needs to swing forward to keep the upper body stable. When the left arm is synchronized with the right leg, the runner can keep balance, and vice versa.

Fourth, adapt to your natural step size and step frequency.

Unless it is obvious that the runner's stride is too long or too short, or the stride frequency is constantly changing, we will not consciously change the stride when running at a constant speed.

Five, will sink and play to a minimum.

The reason for sinking is leg weakness and lack of neuromuscular skills. Runners can correct this mistake through strength training, such as cyclic training and weight-bearing training, as well as special technical exercises of leg movements when the sole of the foot touches the ground, so as to improve the fast and powerful pedaling and stretching.

6. When running fast, touch the ground with the middle of the sole or the forefoot and leave the ground.

The position where the sole touches the ground determines whether the stride is efficient or not. The best runners usually land on the middle and front of the foot. That's why you often hear coaches tell their players to tiptoe off the ground at last. Generally speaking, players have been in contact with the ground for too long, and have lost the potential energy to move forward when they have to enter the propulsion posture.

Seven, avoid excessive stride and passive landing.

Some runners will swing their calves forward with a kick before landing in order to increase their stride, which is wrong. This kind of mistake is easy to observe because the foot seems to be trying to land. This kind of mistake often leads to too big a step.

Eight, in the off-ground stage, stretch the leg joints, especially the ankle joints.

Imagine how little propulsion a runner will have if he only uses one joint in the off-ground stage! Effective stride requires the cooperation of three main leg joints-ankle, knee and hip.

Lift your legs to increase your stride and running speed.

In the process of fast running, leg lifting is very important, because it can make your feet come to the right position and prepare for the next landing and leaving the ground. Runners who don't lift their legs high often land in a short time after leaving the ground. This will limit the time of kicking force, thus shortening the step size.

Ten, pay attention to change the running posture when going uphill and downhill.

When going uphill, runners should try their best to keep pace and speed, so as not to get hurt. When going downhill, runners can relax and maintain their speed with relatively little strength.

Improving running posture can help us achieve better results and prevent injuries.

What's the secret of running? 2 1. Pay attention to warm up.

It is necessary to warm up before running, especially the stretching of legs before running. Warm-up before running can warm up, give the body a buffer stage, and also improve the performance of running, so that the calf can be put into exercise at its best. Some people don't pay attention to warm-up and feel uncomfortable when running, so we must warm up before running to prevent muscle strain.

Step 2 keep your feet on the ground

Running posture is the most important. If you don't have a good running posture, it will make your calves thicker. The correct running posture should be to land on the heel to avoid thickening the calf. The reason why many race walkers' calf muscles are underdeveloped is also because they are heel landing exercises, which will make the calf muscles less developed over time. When we lose weight, especially women, want to lose weight by running, we must pay attention to running on the heel to prevent the calves and lines from getting ugly.

Step 3 stretch the calf

I believe that many people are afraid to run because they are afraid of running too thick. Stretching the calf after exercise is the most critical point in shaping. If you don't stretch the calf, the muscles of the calf will become particularly thick, even if the leg is thin, the lines will not look good. At this time, you can adjust the swelling feeling of stretching according to your body flexibility, and remember not to challenge your limits.

4. Soak your feet in hot water

After running for a long time, our legs are in a state of muscle tension, so we should not only stretch our calves after running, but also insist on soaking them in hot water. Long-term runners can buy a small wooden bucket to soak their feet and listen to music, which can fully promote the blood circulation of the calf and let the calf be completely relaxed. You can also choose some lotions to massage your calves, which will make the stovepipe effect more obvious.

5. Time control

Some people can't control their running time well, either too short or too long. Generally speaking, aerobic exercise lasts for 30 minutes, so it is recommended to run for 30 minutes, neither too long nor too short, which can play a better slimming effect.