1. The head and shoulders are stable. During running, keep your head and shoulders stable, and don't shake your head. Keep your eyes on the front and relax your shoulders properly.

2. Keep your body straight. From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side.

3. Swing your arms back and forth. When running, it is important to swing your arm naturally. The left-right swing of the hand should not exceed the midline of the body, and the up-and-down swing should not be higher than the chest. During the swing, the fingers, wrists and arms should be relaxed, and the elbow joint should be bent about 90 degrees and close to the sides of the body.

4. Make a fist gently. When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.

5. The pace is very short. In the daily running process, the stride should not be too large, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the chance of ankle injury.

6. Go straight ahead. When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.

7. Twist your hips slightly. During running, the crotch twist range is about 5 ~7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or muscle stretching in the posterior thigh.

8. Every minute 180 steps. Many studies have confirmed that the speed of about 180 steps per minute is the best in daily running exercise. Otherwise, the impact between the body and the ground will increase, resulting in knee pain.

9. Change your sneakers frequently. If the sports shoes are worn for too long, the elasticity of the insole will be weakened and the cushioning effect will be lost, which will easily lead to joint injury. It is recommended to change a new pair of sports shoes every 480-800 kilometers. The specific situation depends on factors such as weight. You can divide 50000 by your weight (unit: kg), and you can roughly get the farthest distance (unit: km) that you can run in these shoes.