Running to lose weight is a long-term process of self-cultivation. In order to avoid damage to the body caused by running, it is necessary to master the correct running posture. Only in this way can we develop good exercise habits, which will help us run easily and effortlessly and avoid injuries. I bring the right approach to healthy running. The Correct Method of Healthy Running Part 1
Wrong posture for weight loss while running can hurt the body
Running can not only exercise cardiopulmonary function, but also enhance muscle strength. Continuous and effective jogging can also consume energy. , The effect of reducing fat. However, if the running posture is incorrect, not only will the ideal fitness effect not be achieved, but it may also cause damage to physical health. For example, it can cause serious wear and tear on joints, pain in the waist, etc.
What is the wrong running posture?
The stride length is too large. When people first start running for fitness, they always like to increase the stride length to improve the exercise effect. In fact, increasing the stride length will inevitably lead to a long time in the air, large fluctuations in the center of gravity, and heavy landing force, which will increase the shock to the human body. When exercising on a treadmill, you should choose an appropriate speed based on your own abilities. Stride length and frequency beyond your own abilities may increase the chance of exercise risks.
Land on the soles of your feet. Many people are used to landing on the soles of their feet when running. In fact, this landing method is incorrect. Since there is no buffering and transition when landing, it is easy to "squat" and it is also easy to injure the cervical spine. This is especially true when running on hard surfaces such as asphalt roads. In this case, it is easy to cause tibial periostitis in the long run.
Sway left and right. Some enthusiasts, especially teenagers, like to rock their bodies from side to side when running. They feel that running in this way is "energetic", just like the "rocking" motion of riding a bicycle. In fact, this will not only increase unnecessary physical exertion, but also damage the body. The linearity of running affects speed and effect.
Internal and external horoscopes. Many people have "splayed feet" when walking daily. If they are still "splayed in" or "splayed outside" when running, then the knees and toes cannot stay in the same direction, which will increase the burden on the knee joints and cause long-term pain. Coming down can easily cause damage to knee joints and other parts.
Distract yourself and watch TV. In order to relieve athletes from boredom, many gyms install TVs above the treadmills. Therefore, many people either raise their heads or lower their heads when running, which will increase the burden and shock on the cervical spine. When running, your head should naturally remain upright and your eyes should be looking straight ahead.
Running posture must be correct
Keep your body forward and upright (don’t lean forward or backward); your toes land naturally, and every movement is relaxed; your arms are lowered and swing forward , expand your arms and shoulders back to open your chest and breathe smoothly; keep your hips directly under your body (you feel your hips rolling under your body when running); keep your head forward and keep it directly above your shoulders, without leaning left or right.
Running breathing and rhythm must be coordinated
When running, breathing through the nose and coordinating with the running rhythm can meet the oxygen requirements of the body. Generally speaking, according to your physical condition and changes in running speed, you can adopt the method of inhaling in two steps, exhaling in two steps, or inhaling in three steps, and exhaling in three steps. As the running distance and intensity increase, the oxygen demand increases, and you can switch to the breathing method of inhaling and exhaling through the mouth and nose.
Comfortable running clothes and favorite apps
This goes without saying. You need to buy good running shoes, which will not only make your run more comfortable, but also prevent you from getting injured. You need to buy breathable clothes, and if you run in cold weather, you need to keep warm. Sports bras are a must for female runners, as they can prevent your clothes from rubbing against your body. A sports app you like. For every runner, the app is your most loyal recorder.
Every day’s data is truthfully recorded and can be shared with others.
Do more stretching exercises before and after running
Do some stretching or relaxation exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume part of the glycogen first. In this way, the fat burning efficiency can be greatly improved if you run again next time. Before we start running, we must first stretch the muscles of the legs so that the calves are in the best condition for the subsequent exercise. Stretching after running can not only relieve muscle tension after running and avoid muscle tightness, but also effectively maintain the perfect shape of the legs.
Running should be timely, appropriate, and suitable for your body.
Arrange training plans according to individual differences. You should gradually increase the amount of training based on your own reality, listen to the call of your own body, and do not deliberately copy other people's training amount. As your age increases, you should moderately reduce the amount of training and pay attention to the running season. No more than 4 fitness runs per week, and the total distance is less than 30 kilometers. If you still have the energy and stamina, you can do some other sports besides running, especially sports that have less impact on your knee joints.
The running diet should be carefully matched
Two to four hours before running, you should eat a moderate amount of food that is easy to carry, relatively high in protein content, and easy to digest and absorb; half an hour before running, Drinking a sports drink can replenish energy for the body; be sure to replenish water and electrolytes during running, which is very important to maintain the electrolyte balance in the body; after running, you can eat some energy bars to replenish energy and protein in time, which will prevent muscle decomposition and promote Muscle synthesis is very good for building an "easy to lose weight" physique.
Four tests to determine whether you are suitable for running
1. Hamstring flexibility
Use a stretch rope or a towel wrapped in a circle to straighten your hamstrings To stretch, try to lift one leg at 90 degrees to the body and hold it for a few seconds... Test 1: Hamstring Flexibility
Use a stretch rope or a towel wrapped in a circle to straighten the leg hamstrings To stretch, try raising one leg at 90 degrees to your body, hold for a few seconds, then switch to the other leg.
If you can't reach 90 degrees, lower the rope and repeat the stretch, gently pressing the back of your legs toward your chest, twice with each foot. For better results, do this stretch every day.
2. Core muscle stability
Try to do 20 sit-ups in a row, using only abdominal muscle strength.
If this is not possible, you can perform the following actions: bend your knees 90 degrees, retract your chin, and then lean forward close to your knees, using abdominal force so that your hips and upper body do not touch your legs. Do two sets of 10 to 20 reps each. If you want to achieve better results, you can straighten your arms upward and do two sets of V-shaped sit-ups, each set of 10.
3. Upper body strength
Do 10 standard sit-ups without loose hips. Men need to do 20.
If this is not possible, perform the following exercises. Hold a dumbbell weighing 1 to 8 pounds in each hand, bend your elbows, and place your elbows on your hips. Quickly take turns raising your fists to the chin position. Do one set for 10 seconds, two sets each time. For better results, increase each set to 20 seconds.
4. Leg strength
Lift your leg forward 45 degrees, lower it, and do 20 consecutive lifts and then lower them without your feet touching the ground.
If you are unable to do this, try touching the ground each time you lower your feet. Try doing this 20 times. If you can finally complete 20 leg raises without touching the ground, you can tie 1 to 2 pounds of weight on your ankles and try to do 20 more.
To maximize the effect, tie 3 pounds of weight on your ankles. The Correct Method of Healthy Running Part 2
1. How to adjust the correct running posture
Landing buffer
If you observe carefully in life, you will find that there are Many people land on the soles of their feet when running, and the sound when they land is relatively loud. In fact, the correct action is that when running, when the foot lands in the air, the neutral foot should touch the ground first, and the sole of the foot should not touch the ground. This is a kind of protection for ankles and knees to prevent the occurrence of periostitis.
Arm swing
Arm swing is to maintain the balance and coordination of the body during running, so that the body can swing more naturally and more in line with the rhythm of human movement. When swinging your arms, just remember not to expose your elbows in front and your hands behind you, and swing naturally with your steps.
Keep your head up and your chest up
Running with your head up and your chest up helps to improve the human body’s respiratory and circulatory system and establish a normal memory state. Because your body is constantly consuming energy during running, and you are prone to fatigue. If you can use your will to straighten your spine, it will be very simple to improve your hunchback condition.
Breathing
Correct breathing is one of the key points to master when running, because the breathing during running is deep and long. Generally, breathing through the nose and mouth is used, and the physical strength decreases. In severe cases, you can use the mouth-inhale-mouth-exhale method.
Head and shoulders
Keep your head and shoulders stable. The head should be looking straight ahead, and the lower jaw should be slightly retracted but do not lower the head. When running, relax and sag your shoulders first, then shrug as high as possible, stay for a while, return to the original position and repeat.
Arms and hands
The hands should be slightly held, the big and small arms should be bent at about 90 degrees, and the arms should be swung back and forth naturally. Be careful not to expose your elbows with your forward arms, and don't expose your hands with your backward arms.
Legs
When you are running, you can choose to use your thighs to drive your calves, and your knee joints must face the direction of your toes. Raise it to a reasonable height, then lower it and repeat.
Feet
Relax your feet and do not tighten your toes. Raise your feet to 10 centimeters above the ground, then lower them and repeat. When the soles of your feet land on the ground, don't push the soles of your feet too hard to avoid developing calf muscles.
2. The benefits of running to various organs of the human body
1. Eyes
People who insist on long-distance running spend about an hour looking straight into the distance every day. This is a good way to relax and rest your eyes. If you have a school-age child at home, if you can let him run every day, the chance of myopia will definitely be reduced.
2. Neck, shoulders, spine
People who often sit in front of the computer will have some cervical and shoulder problems. Correct running posture requires back Standing straight and relaxed, long-term persistence will greatly improve the discomfort of the cervical spine and shoulders.
3. Heart
Keeping running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body is greatly increased, and the working quality of each organ is naturally greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, so that the coronary arteries have enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of the lower limbs, venous blood flows back to the heart and prevents intravenous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is also better than that of ordinary people. The body’s adaptive changes to long-term middle and long-distance running can improve metabolism and reduce Blood lipid and cholesterol levels.
5. Lungs and respiratory system
Long-term long-term running exercise can strengthen lung function and increase vital capacity - regular long-term running can develop the respiratory muscles of the lungs. Increase each ventilation volume and enhance lung function.
6. Liver
Running can eliminate fatty liver. This has been verified by many runners and is very effective.
7. Abdomen
A flat or obvious abdominal groove is the dream of many people. The suggestions of many fitness coaches and exercises such as the abdominal muscle tearer that went viral on the Internet can help. You can make your abdominal muscles stronger, but you also need aerobic exercise like running to remove the thick fat outer packaging of your abdominal muscles. Of course, you must persist, because belly fat is the most cunning and will fight back if you relax even a little bit.
8. Waist and hips
The changes in body shape caused by running are first reflected in this position. Many runners have had this experience. After starting to run for a period of time, the weight is not obvious. I have lost weight, but my figure has improved significantly, especially my waistline has become more beautiful.
3. The 10 major benefits of regular running
1. Say goodbye to a bloated figure
Many people start running just to lose weight. Running is indeed the best way to lose weight. , running burns more calories per minute than any other exercise.
2. Prevent the degeneration of your bones and muscles
Our bones are coordinated with your body’s needs. Sitting in front of a monitor for long periods of time makes our bones more and more fragile. And long-term, regular exercise will keep your bones healthy. Furthermore, it prevents the internal aging of our body from happening faster. Regular high-intensity exercise, such as running, has been shown to boost the body's hormones, the same drugs celebrities inject themselves with to look younger.
3. Resist disease
Running can also greatly reduce the chance of breast cancer and stroke. Doctors often recommend that patients with early-stage osteoporosis, diabetes, and high blood pressure run more regularly.
4. Maintain and improve the overall physical level
Running is the best physical exercise that people can take. It raises cholesterol, reduces the risk of blood clots, and exercises the 50 percent of your lungs that often go unused. Running can also boost your immunity by increasing your lymphocytes.
5. Make you more confident
Jogging, like some other solo sports, can enhance your self-confidence. Running allows you to complete attempts again and again, making you stronger and more sure of yourself. He allows you to truly cross a certain mountain and pass through a certain obstacle. In realizing that your body is stronger and more useful, you will feel empowered and free. Confidence is a valuable asset for those runners who have successfully lost weight and gained their ideal body through running.
6. Relax yourself and reduce stress
Jogging can divert your attention. Bathing in the scenery on the roadside, your worries will disappear. If you have a lot of worries lately, you might as well try long-distance running. After two or three hours of long running, you will clear your mind and calm down your unstable sobriety. If you feel extremely depressed at this time, why not go for a quick run and you will be in a better mood afterwards.
7. The famous “runner’s peak experience”
Including releasing stress, jogging is proven to improve your state of mind. Running, especially outdoors and traveling, causes your body to release substances that give you a sense of euphoria (runner's peak experience) or just happiness. Running has been used for years to treat clinical depression, addiction, and more. Less stress, less depression, less fatigue, less confusion. After a period of regular running, the patient will soon see changes. Running gives them something to focus on and allows them to see that there is something good besides their negative state and obsession.
8. Exercise your mind
Just like running is helpful for your body, running is also helpful for your mind.
By overcoming a series of obstacles in running, you learn focus and determination. After those long runs or other events that you almost gave up on, you'll find that the mental and physical strength you develop during running gives you the same focus and determination in other areas.
9. Enhance the spirit of cooperation
Another benefit worth doing. This benefit may come as a surprise to many people because people think it is impossible to get this benefit from running simply because running is a solo sport. But running does sometimes involve working with each other. Travel running, especially in places where the road conditions are bad, requires a great sense of cooperation. These roads often have obstacles such as rocks and bushes that make running difficult.
10. Anytime, anywhere, simple
Not many exercises can be done anywhere and require almost no equipment. I'm sure the ancient Greeks would argue that even shoes and clothing were not needed. Today, we just needed a good pair of running shoes and we were good to go. From city centers to suburbs, a whole world of places awaits your exploration. Travel frequently? There will definitely be room in your suitcase for your sneakers. The world is your gym, discover it again.
4. Five major benefits of running early in the morning
1. Lose weight
The main reason why most people run is to burn calories, which is to lose weight. Some experts even believe that running in the morning on an empty stomach burns more calories than at other times. This relies on two things: your metabolism starts early, and you run long enough to burn more fat. Second, if you run on an empty stomach, your body will have to consume the only energy in your stomach. You must know that an empty stomach is where fat is stored in your body. If you want to lose weight more effectively, make running the first thing in your day.
2. Peace of mind
Most runners agree that running can clear their minds and continue to be creative. As the road travels beneath your feet, problems will be solved and perspectives will blossom. This may be related to the release of endorphins, hormones that have a peaceful, quiet, and refreshing effect on the mind and body. Why not indulge in powerful endorphins early in the day? If you know you're going to have a tough day, a good way to do it is to get ahead of it and go for a run in the morning. Give it a try and you'll find yourself feeling less stressed at work than before.
3. Don’t make excuses
When running in the morning, all the typical excuses for avoiding exercise (such as lack of time, too tired after work, or being unable to get along with loved ones) are eliminated. You can stand aside. Now the time after work can be used to take care of other things, or lie on the sofa, without feeling guilty at all. Completing your workout in the morning will also give you a continuous boost of motivation throughout the day, and you won't have to make excuses for other important tasks that you usually don't want to do.
4. Breathe less exhaust
One of the benefits of getting up early to run is that you can start exercising before big cars and small cars pollute you. Vehicle exhaust can increase the risk of heart disease and cancer, so if you want the freshest air, put on your running shoes early in the morning.
5. Run farther
This is obvious, the air can't help but be fresh, and the temperature is relatively low when the sun has not baked the road surface. Running in the morning is a great way to avoid hot, humid weather and heatstroke. When you exercise in cooler weather, you usually run farther than when you run in hot weather. Note: Be sure to eat something before running in the morning. Never run hungry, but don’t eat too much. The Correct Method for Healthy Running Part 3
There are a few points to note:
1. Timing. Do not eat before running. Try to get up in the morning or after five o'clock in the afternoon.
2. When you first start exercising, don’t do too much. You can jog or walk briskly. Pay attention to your breathing rhythm and do aerobic exercise. You can gradually increase the amount of training after a period of adaptation. < /p>
3. Do not sit down or lie down immediately after training. Walk around slowly and wait until your breathing and heart rate are completely stable before sitting down.
Correct running posture and method can indeed lose weight, but some people who fail to lose weight through exercise will say, why do they get fatter the more they run? It seems that running cannot lose weight. In fact, the failure of many people who exercise to lose weight is often related to their wrong concepts and practices. Beware of misunderstandings about running to lose weight. Improper methods will make you gain weight as you run. Briefly introduce some misunderstandings about running to lose weight:
One of the misunderstandings: As long as you exercise more, you can achieve the goal of losing weight
Although exercise can consume calories in the human body, exercise alone The weight loss effect is not obvious. Research shows that even if you play tennis for several hours a day, as long as you drink one or two more cans of sweet drinks or eat a few more Western-style pastries, the hard-earned weight loss results will be in vain. Therefore, in order to achieve lasting weight loss, in addition to exercise, you should also make reasonable adjustments to your diet.
Myth 2: Fasting exercise is harmful to health
People are always worried that fasting exercise will cause hypoglycemic reactions such as dizziness, fatigue, palpitation, etc. due to the large consumption of glycogen stored in the body. Bad for health.
However, research by Dr. Dupa from the Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., 1 to 2 hours before meals (i.e. on an empty stomach) can help lose weight. This is because no new fatty acids enter fat cells in the body at this time, making it easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than exercising after meals. In addition, due to the appropriate amount of exercise, less heat energy is consumed, and the energy stored in the body is sufficient for use, which will not affect health.
Misunderstanding No. 3: You can lose weight by jogging for 30 minutes every day
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, the weight loss effect is very small. Practice has proved that only Only when exercise lasts for more than about 40 minutes can the fat in the human body be mobilized to supply energy together with glycogen. As the exercise time increases, the proportion of fat energy supply can reach 85% of the total consumption. It can be seen that no matter the intensity of exercise for less than about 40 minutes, fat consumption is not obvious.
Misunderstanding No. 4: There are whole-body or local options for exercise to lose weight
People often hear or see "reduce waist", "reduce hips", "reduce hips" and "reduce waist" in an advertisement. "Abdominal" and other words, then, can local exercise reduce local fat? First, local exercise consumes less total energy, is prone to fatigue, and is not long-lasting; second, fat energy supply is regulated and controlled by the nervous and endocrine systems. But this kind of adjustment is systemic. It does not mean that you can lose excess fat in which part you practice. Instead, you can lose weight wherever the blood supply conditions are good and are conducive to fat consumption. For example, after a person who loses weight exercises for a period of time, his waist circumference is not much smaller, but his cheeks become thinner. This is the reason. If the calories consumed by exercise are greater than the calories taken in, it will lead to the reduction of body fat, rather than just reducing fat in one part, leaving other parts unchanged.
Myth No. 5: The greater the intensity of exercise and the more intense the exercise, the better the weight loss effect.
Only sustained low-intensity aerobic exercise can consume excess fat. This is because low-intensity aerobic exercise During exercise, muscles mainly use oxidized fatty acids to obtain energy, so fat is consumed quickly. As exercise intensity increases, the proportion of fat consumption is only 15%. Therefore, easy, gentle, long-term low-intensity exercise or long-term exercise with a heart rate between 100 and 124 beats/minute are most beneficial to weight loss.