How to have the correct running posture?

Running, many people like it, and it is also one of the top choices for many friends to exercise. I feel that if I lift my legs and move my legs, I can move. There is no limit to the equipment, and it is easy and simple. However, running itself is actually quite a sport that needs technology! A bad posture may be okay, but running this sport is a lifetime. The consequences of wrong running postures one after another can be serious!

First, running requires the use of more knees, and the more knees rubbed, the better the chance of injury.

In addition, the impact of each step can reach 2-8 times your own weight during running, and it is more likely to cause damage to the body and joints!

1. The proper running posture is the premise

First understand what is the proper posture

Looking up, looking ahead, catching chin

Relax your arms and shoulders, keep your arms in a tight, tight, elbow 90 degrees and avoid crossing the midline

The waist is straight, the body is leaning forward moderately, keeping the center of gravity moderately forward, using gravity to generate momentum to accelerate the advance

The tiptoe is forward, the knees are relaxed, the front of the soles of the foot first touches the ground, so that the foot is softly grounded, the place is below the center of gravity, and the steps are light, avoiding heavy footsteps.

2. How to correct wrong running posture

Heel landing

Many people are asking how to avoid the heel landing. In order to change this position, you need to take a side running video, and then slow down and you will find that when the heel is on the ground, it is not enough to lean forward (in the case of body leaning forward Hard to follow the ground unless the anterior tibial muscles are tight.

Learn to lean forward, and then you need to correct how your feet fall.

It is recommended to find a soft and safe sand or dirt road, take off your shoes and start running barefoot. You will find that naturally you will run with your feet (heel landing will hurt, and the body is “smart” to avoid this way ), you can practice a few times, each time can be very short, after all, this is the position training is not the amount of training, so it does not take a long time, the feet will not stand.

If you really can't find this place, go to the treadmill and remember to wear five-finger shoes.

In addition to this method, there are some good ways to do some flexibility exercises before running, and activate the correct mode, for example, to raise the hip, high leg lift, skipping rope, back running, etc., these are to use the soles of the force of.

Nervous upper limbs

Pay attention to those people with tight shoulders, whether they are elbow 90 degrees, or whether the hand is relaxed, can not grab an egg to run ~ learn to relax the hand, tight hands will make your entire upper body followed by tension.

Observe whether your head is tilted forward or not. A lot of people are trying to speed up and erroneously tilt their heads forward. This will cause the neck and shoulders to be tight. Remember that the acceleration is based on leaning forward rather than heading forward. (unless you are in a crash)

Slower pitch

Observe your pace, of course, there are many advanced equipment that can help you check this and need to pay attention to this data. The step frequency is 1 minute, the number of times the foot touches the ground, generally it will reach 180 times per minute. The lower the step frequency, the longer the time it takes for the foot to touch the ground and the harder it is. So good runners have a very high pace, even some people can reach 190,200. Of course, these are related to talent, but most people can achieve 180, so if your pace does not reach 180, you need to speed up .

Here are some tips. For example, running downhill, raising your hips, lifting your legs, etc. will help you to increase your pace.

Wrong arm swing

Many people will find that when they swing their arms, they are not tilted forward and backward, but the displacement of the coronal plane will waste more energy and cause neck and shoulder injuries. Therefore, it is very important to swing the arm well. . Running is not only the movement of the lower limbs, it is a whole, so you can not ignore the swing arm, many professional athletes to practice swing arm ~

Swing arm to remember: elbow 90 degrees, do not reveal before the elbow exposed, close to the elbow, swing the upper arm back and forth, when the swing arm swing force, relax naturally put in place.

Let's just say this. Be sure to correct your running posture before running.