What kind of running posture is correct? Running posture is very important for runners, because perfect running posture can not only improve running efficiency, but also reduce the risk of injury during running. Let's see what kind of running posture is correct.
What is the correct running posture? 1 1, the ground feels soft.
In fact, the correct way should be to land the heel first, pass through the sole of the foot, and finally connect to the toe. The key is the extension of kneecap posture and the release of knee joint pressure.
2. Attach great importance to upper limb posture.
In the case of jogging, people often ignore the jitter of upper limbs. The lower arm is the dislocation of the upper limb from the shoulder, which is obtained through the arm, upper arm and wrist, and is actively shaken back and forth. It is often seen that some people do not take the initiative to shake back and forth at the beginning of jogging, and some people have the habit of swinging their arms up and down, which is not standardized. Compared with lower limb posture, upper limb joint posture is very easy to improve and improve. However, there is no need to deliberately shake your arms evenly, just shake them actively.
3. Pay attention to the maintenance of the kneecap.
In the case of jogging, try to keep the consistency and gentleness of the kneecap posture. That will make the leg posture smooth, not only make it easy to run, but also prevent the kneecap from twisting.
4, pay attention to the waist posture
The waist is the management center of the human body. In the case of jogging, whether the waist posture is appropriate directly affects the actual effect of jogging. You should have a smooth waist when jogging. However, the temperature of the waist does not necessarily mean that the waist muscles are stiff. Compared with the upper and lower limbs, the range of motion is not large, so it is natural to shake.
The purpose of our fitness exercise is to make people healthier physically and mentally. Wrong running posture and jogging methods may be unsatisfactory and do harm to human body. Therefore, in the case of jogging, we must pay attention to the proper method. Every position of the human body should ensure the release of pressure, so as to achieve the purpose of exercise.
What is the correct running posture? 2 What is the correct running posture?
1. Keep your head straight, look straight ahead and hold your chin.
2. Relax your arms and shoulders, swing your arms closely and coherently, and bend your elbows at 90 degrees to avoid crossing the midline of your body.
3. Keep your waist straight, lean forward moderately, keep your center of gravity moving forward moderately, and use gravity to generate the power to accelerate forward.
4, tiptoe forward, knees relaxed, the middle and front of the sole of the foot first landed, so that the foot landed gently, and landed below the center of gravity of the body, with light footsteps to avoid heavy footsteps.
How to correct the wrong running posture
1, when running, pay attention to deepening breathing, not just speeding up breathing frequency, which will make breathing contraction too frequent and tense, thus causing respiratory muscle spasm, stimulating receptors in respiratory muscles and causing pain. Breathing needs not only acceleration, but also deepening. Don't open your mouth to breathe when running in cold weather, because it will inhale too cold air, inhale into the lungs, stimulate the contraction of blood vessels in the lungs, and then hinder blood circulation, causing chest pain and chest tightness.
2. 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.
3. In daily running, the speed of about 180 steps per minute is the best. Otherwise, the impact between the body and the ground will increase, resulting in knee pain. The step frequency refers to 1 min, and the number of foot landings will generally reach 180 times/min. The lower the step frequency, the longer and more difficult it is for the foot to touch the ground. So the pace frequency of good runners is very high, and some people can even reach190,200. Of course, these are all related to talent, but most people can reach 180, so if your pace frequency doesn't reach 180, you need to speed up. Run downhill, lift your hips, lift your legs, etc. Will help you improve your pace frequency.
4. The trunk from the neck to the abdomen should be kept upright naturally. Don't bend over or straighten deliberately, and don't shake too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
5. 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.
6. When running, the natural swing arm is very important. 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. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
7. When running, 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.
8. Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, 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, the toes should have a sense of grasping the ground, and at the same time the body should lean forward to slow down the impact between the feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
9. During running, the crotch twist range is about 5 degrees to 7 degrees. Torsion of hip joint over 10 degree is likely to lead to iliotibial tract syndrome (pain of lateral knee joint or muscle strain of posterior thigh).
10, many people are used to landing on their feet when running. In fact, this landing method is not correct. Because there is no buffer and transition when landing, it is easy to squat and impact the cervical spine, especially when running on hard ground such as asphalt road. In the long run, it is easy to cause tibial periostitis. To correct how your feet fall to the ground, it is suggested to find a soft and safe sand or dirt road, take off your shoes and start running barefoot. You will naturally run with your feet (the heel will be very painful, and your body will be "smart" to avoid this way. You can practice several times more, and each time can be very short. After all, this is posture training, not running training. There is no need for a long time, and your feet will be unbearable. If you really can't find such a place, just run on the treadmill and remember to wear a five fingers shoes. In addition to this method, there are some good methods, such as doing some flexibility exercises before running and activating the correct mode, such as hip-lifting running, leg-lifting running, skipping rope and running backwards. These all need to use the soles of your feet.
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12. In order to get rid of the boring feeling, many gyms have installed TVs above treadmills or machines, so many people either raise their heads or lower their heads when running, which will increase the burden and vibration of cervical vertebrae. When running, naturally keep your head straight and your eyes straight ahead.
What kind of running posture is correct? 1. From head to toe, all running postures get!
1, the correct posture of the head and shoulders
Action essentials: 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.
Strength stretch: shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
Spine straight, shoulders backward, body slightly forward.
Keep your head up and your chin parallel to the ground. Don't look up, keep your head straight.
2, the correct posture of the arm
Action essentials: 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.
Strength stretching: lift elbow and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
Relax your hands and swing naturally. Don't clench your fist.
3, the correct posture of the body
Action essentials: Keep upright from the neck to the abdomen, and don't lean forward (unless accelerating or going uphill) or lean back, which is conducive to breathing and 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.
Strength stretching: lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4. Correct leg posture
Action essentials: the thighs and knees are forced forward, not upward. Legs. Any lateral movement is unnecessary, and it is easy to cause knee joint injury, so the thigh should be straight forward.
Dynamic stretching: the distance between the two feet is the same as that of hip breadth. Put your hands behind your head, bend forward from your hip joint and keep your back straight until your biceps feel nervous.
5. The correct posture of running foothold
Action essentials: 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. The correct way to land is to land in the middle of the foot, so that the impact force can quickly spread to the whole foot.
Dynamic stretching: sitting ankle stretching. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press the ankle until the extensor digitorum and forefoot feel enough tension, then lift the hip and repeat, rhythmically and slowly.
Second, jogging should pay attention to matters
1. Foot: the outer arch touches the ground first (including the heel touches the ground outside, not the heel touches the ground first). Sometimes you can land on your feet first, but don't land on your heels first. When your foot touches the ground, step down hard and imagine that you have sunk the ground by 7 cm, so that you won't feel pain. The harder you step, the faster your foot will leave the ground again, and you will easily lift your other knee unconsciously;
2. Leg: Swing the leg and hook the leg backwards (the calf is close to the back of the thigh to increase the stride;
3, stretch your legs to relax your hips and let your hips rotate naturally. Simply put, your legs are straight and your hips are tightened;
4, three points and one line: When starting (that is, when the hind feet are off the ground), three parts of the body need to be stretched into a line: one leg bends forward and the other leg straightens back. If you take this pose as a photo, you will find that your shoulders, hips and ankles are in a straight line;
5, posture: use the chest to drive the body forward, feel the sternum tied by the rope, pull forward. Don't lean forward on your upper body. Even if you need to lean forward (such as running or accelerating on a mountain), make sure that your whole body leans forward in a straight line. Relax your shoulders and keep your back straight. In other words, whether uphill or downhill, the whole body should lean forward when leaning forward;
6. Arm: Keep the elbow joint close to the sides of the body and swing the arm to the lower back of the body. When trotting, the height of the hand should not exceed the navel position when the arm swings up, and should not be lower than the front trouser pocket position when swinging down. When the speed increases, the arc of arm swing also increases;
7. Hands: When running, make a fist with both hands, put your thumb on the outside of your fist, palms facing each other, and keep your hands relaxed;
8. Start: When the first foot touches the ground, don't try to lift that leg, but work with gluteus maximus, calf and quadriceps femoris, so that your body will go backwards instead of upwards. Imagine yourself grasping the ground with the sole of your foot and pushing your foot back hard, just like wiping mud off your toes, so that your legs will naturally tilt back.
Third, the time point of jogging
It takes 1 and 10 minutes to get into the exercise state. Don't run less than 10 minutes. You can jog or stride for 10 minutes, which can play a role in strengthening your body.
2, 40 minutes of jogging time can exercise muscles. You can burn fat by running for 40 minutes, so don't run for less than 40 minutes to lose weight.
3. There should be a deceleration process 10 minutes before the end of running, so that the physical fatigue can be relieved slowly. Reducing running speed quickly only temporarily relieves fatigue, but can't really relax the body, so slow down slowly and enter a jogging state.