How to run scientifically? Running is a fitness exercise that many people like in life. Running helps to burn fat, which is good for our health, but we also know that if we don't run scientifically, it may do some harm to our health. How to run scientifically is as follows.

How to Run Scientifically 1 1, Basic Running Action: Running Action Practice:

(1) Jogging: All movements are forward. Stay upright and relax. Shoulders are extended backward, arms are lowered, and toes land naturally. (Even when accelerating or running intermittently, these movements cannot be deformed! )

(2) Accelerated running: slightly raise your legs and arms to keep your body upright and relaxed.

(3) sprint: knees and arms are raised.

2. Don't lean forward when running, and don't hold your head high and lean back when accelerating, which will cause neck and back problems in your running career. Head benchmark, relax facial muscles, which will save a lot of physical strength.

3. Hip benchmark action Hip benchmark: Keep it directly below the body (don't let the hips deform and pout, lean forward, which will cause backache, reduce running efficiency, make the knees not easy to lift, and feel difficult to breathe). Tip: Strengthening your abdominal muscles and lower back muscles in the gym will greatly help your hip benchmark.

4. Explosive power training of straight leg jump: straight leg jump: keep your legs straight, keep your feet straight, take a big step as far as possible, and walk as far as possible between two steps. Cross-legged jump: keep your legs straight, your feet on the ground, keep your feet straight, and push your calves as far as possible.

With the gradual mastery of this movement, you can try to control your body and avoid jumping up and down greatly. Cross-legged jump: the forefoot pushes the ground, the calf pushes the ground as hard as possible, and the sole grabs the ground and flies. Like jumping, there is a certain air stay time between each step, not the pursuit of height, but the pursuit of the distance between two steps. These two exercises can activate our hamstring tendons.

Matters needing attention

Do some basic auxiliary exercises before running, such as kicking, hand and foot activities, pull-ups, etc.

How to run scientifically? 1. Detailed explanation of the most scientific running posture.

1. Keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.

2. The swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing forward slightly inward and backward slightly outward.

3. Keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back, which is conducive to breathing, maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.

4. Keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.

5. thighs and knees are forced to swing forward instead of lifting. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. Dynamic stretching-Bend forward, stand with your feet width apart from your hips, put your hands behind your head, bend forward from your hip joint, and keep your back straight until your biceps femoris feel nervous.

6. The foot should fall about one foot in front of the body, close to the midline. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. When running on the beach, you can check your footprints for reference.

7. If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in a braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.

Second, how to run scientifically

1, the preparations should be done well. Eat something before going out, don't run on an empty stomach. Stretching should be done before and after running. Stretching can reduce the discomfort during running and avoid muscle injury during running.

2. Cooperate with APP to help you improve your confidence. There are many running apps at present. Watching your running volume increase again and again, the time spent is shortened again and again. That kind of data satisfaction will be addictive and will stimulate you to continue and challenge yourself.

3, the correct way of breathing. Sometimes I feel abdominal pain when running, which is a mistake in breathing mode. The rhythm of breathing should be coordinated with the pace. Adjust yourself in time, as long as you keep breathing evenly, you will feel light when running.

4. Run step by step. You can take a walk and jog. Walk 10 minutes. Jog for 5 minutes, then walk 10 minutes. Repeat this until you feel tired. Time can be gradually increased every week.

5. Running time. Many friends can't run in the morning because they have to get up early for work, so they can choose fun running. Generally, the running time is between 8: 30 and 9: 30, and about 30 minutes is appropriate. Not too long, otherwise it will affect sleep.

6. Do what you can. Choose a running form that suits you. Jogging or running? We should arrange the distance reasonably according to our own physique.

7, running should be gradual, not quick success.

How to run scientifically? 3 1. Preparation activities

Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat, etc., paying special attention to the movements of hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.

1. Swing your arms alternately in place.

Swing arm can not only maintain the balance of the body during running, but also promote the back pedal of the supporting leg and the swinging frequency of the leg.

Methods: Stand in situ and listen to the high-five signal to do exercises. High-five should have a fast and slow rhythm, usually slow, fast and slow. Exercise 2-3 groups at a time, each group 15 "-20 ". The requirement is that the shoulder joint should be relaxed and feel. Pay attention to the forward strength when swinging forward.

Run with your legs up.

Enhance the muscle strength of the front thigh and the flexibility of the hip ligament, develop the muscle strength of the calf and the flexibility of the knee joint, and improve the action frequency.

Methods: ① Practice in situ or with support, regularly (10 "~15") or regularly (50 ~ 60 times); ② Practice while marching, from slow to fast, and run gradually on the way (signal rhythm can also be added); (4) In-situ weight-bearing (light sandbags tied to thighs) practice, the method is the same as ①; The requirements are that the thighs are at right angles to the trunk, the support legs are fully extended, and the center of gravity is raised to prevent the upper body from leaning forward or backward.

3. alternate small steps.

Reduce the range of running and speed up the frequency of running.

Methods: ① Fast and slow rhythm change exercises; ② Gradually transition to accelerated running practice. The practice distance is 60 ~ 80 meters. The requirements are that the movements of upper and lower limbs are coordinated and relaxed, the frequency is fast, and the forefoot actively scrapes the ground.

Step 4 swap jumps and push the barbell lightly

Develop coordinated exertion of upper and lower limbs.

Methods: Regular (20 "~ 30") or in groups for a certain number of in-situ exercises. The requirements are gradual and have a certain rate.

Step 2 run

Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.

(1) Suitable exercise intensity. The heart rate per minute is 170- year. If a runner is 40 years old, his suitable heart rate for running should be about 130 beats/min. (2) The number, time and distance of practice. Teenagers 4 ~ 5 times a week, 30 ~ 40 minutes each time, with a distance of about 5000 meters; Middle-aged and elderly people spend 25 to 30 minutes four times a week, with a distance of about 3000 meters. Try to lose weight and run for as long as possible.

The amount of exercise you run every day is not constant, you can increase or decrease it slightly according to your physical condition. If you practice 4 times a week, the amount of exercise can be adjusted. The increase of exercise must strictly follow the principle of gradual progress and must not be excessive.

3. Organize exercises

After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement.

Solution: You can walk slowly for a while and then take a few deep breaths, usually for 3 to 5 minutes.

Tip:

What we need to know is a fundamental reason why people get fat: absorption and consumption! When you eat too much, your body doesn't need so much nutrition, so it turns into fat and accumulates. If you want to keep yourself from getting fat, you must keep it: daily intake of calories = body consumption of calories. If you want to lose weight, you must do it: the calories you consume every day. This is the principle of losing weight. So remember that effective running to lose weight must also be combined with a reasonable diet.

Key points of correct running

There is no fixed pattern for running. As long as the movements of all parts of the body can be coordinated and smooth, and will not cause nervous movements, they are generally effective running movements.

First of all, you should have a good posture; The premise of good body posture is proper muscle strength. Some exercises that can enhance muscle strength, such as sit-ups, push-ups, interactive squats, pull-ups, etc., are conducive to maintaining good body posture and obtaining effective running movements.

The standard running posture is to keep the head and trunk straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently held to the center line of the body. When you step forward, your feet are just below the center of gravity.