What are the precautions for running in situ?
Although running in one place makes the whole body in a state similar to running, in order to meet the requirements, the running posture and outdoor running posture are actually the same. In short, you should relax and be comfortable when running in place, so that the movements of all parts of your body can be effectively coordinated and maintain a good balanced posture.
1, head posture:
Head slightly raised, eyes looking straight ahead, head and neck muscles relaxed.
2. Arm posture:
Chest out and abdomen in, elbows bent, shoulders slightly lifted, arms bent at 90 degrees, naturally swinging back and forth, hands slightly inward when swinging forward, elbows slightly outward when swinging backward, so as to achieve "no elbows exposed before swinging, no hands exposed after swinging". This determines the efficiency of your running and reduces the safety. Also, when you are tired from running, be careful not to shrug your shoulders. You can shake your shoulders and relax.
3. Leg posture:
When the lower limbs swing forward, the thighs should be raised as much as possible so that the feet are at least 20 cm off the ground. This can make the abdominal muscles tense, the abdomen lift up, and the breathing is even, slender, full and rhythmic.
However, leg lifts should be moderate, and we should not blindly pursue stride and frequency. Increasing the stride will inevitably lead to long flight time, large fluctuation of center of gravity and heavy landing force, which will increase the vibration to the human body and bring unnecessary harm over time.
4. Landing posture:
The calf is relaxed and naturally droops, the toes gently fall to the ground, the heel is raised, and the heel does not touch the ground. Using the rebound force, the action is carried out rhythmically. Many people are used to touching the ground with all their feet when running. In fact, this landing method is not scientific, because there is no buffer when landing, which brings great impact to the body.
In addition, avoid internal and external opening. When running, the foot will land with an "inside figure eight" or an "outside figure eight", so the knees and toes can't keep the same direction, which will increase the burden on the knee joint, and in the long run, it will easily cause damage to the knee joint and other parts.