The correct running action should be: lift your shoulders slightly, bend your arms at 90 degrees, swing back and forth not much but bounce up and down slightly, raise your shoulders slightly, and raise your thighs higher in front during running. The back kick is sufficient and the stride is large and elastic. This can make the abdominal muscles tense, lift the inner belly, and breathe evenly, slenderly, fully, and rhythmically. The abdominal muscles are appropriately tense during running, and pay attention to raising the Qi. This in itself is training for the function of the respiratory organs, and it is also an exercise for the abdominal muscles. It can enhance the control of abdominal muscles and is also an effective way to keep fit.
Try to use the front half of your feet to strike the ground instead of your heels.
However, when running, we need to use all the leg muscles to jump up the whole person.
Although the front thigh muscles are mainly used, the calf muscles will inevitably be used.
After running, you can do some stretching exercises to loosen tight muscles.
Correct posture for jogging:
When jogging, keep your upper limbs relaxed and your lower limbs flexible to prevent injuries. The posture when jogging does not have to be like that of professional athletes, as long as you exercise at a speed that is not forced and in a relaxed state.
Relax your shoulders and avoid holding your chest.
Swing your arms naturally and breathe evenly, exhaling and inhaling in two or three steps, will help regulate lung function.
Lean forward at a natural and comfortable angle. If you lean forward too much, it will increase the burden on the back muscles; if you lean back, it will cause excessive tension on the chest and abdominal muscles.
Do not sway your trunk from side to side or rise and fall too much. When swinging the legs forward, move the hips naturally and pay attention to the rotation and relaxation of the hips.
Swing the legs and knees forward and straight instead of lifting them up. Sideways movements can easily cause knee joint injuries.
The calf should not be stretched too far to avoid strain on the Achilles tendon due to excessive force. Pay attention to the cushioning of your calf muscles and Achilles tendon as you land.
When your feet land, land softly on the balls of your feet.
Note: Jogging is effective no matter when you start it. You can run less at first, or once every other day. After a period of exercise, you can gradually increase it to 3,000 to 4,000 meters a day. When jogging, your movements should be natural and relaxed, your breathing should be deep and rhythmic, and do not hold your breath. Don't run too fast, don't sprint or sprint. To maintain a uniform speed, it is appropriate to have a relaxed atmosphere where you do not feel uncomfortable subjectively, do not breathe heavily, do not blush, and can talk while running. Objectively speaking, the heart rate per minute during jogging should not exceed 180 minus your age. For example, the heart rate of a 60-year-old person when jogging is 180-60 = 120 beats per minute. People with chronic diseases can run at a slower speed and the distance can be shorter.
Safety tips
Choose flat roads and do not wear leather shoes or plastic-soled shoes. If you are on asphalt or cement roads, it is best to wear thick-soled rubber shoes. Before running, you should walk for a while, take a deep breath, and move your joints. If you are on the road, pay attention to safety and try to choose sidewalks. If you feel loss of appetite, fatigue, dizziness and palpitations after jogging, it may be that the amount of exercise is too much and must be adjusted.
Misunderstandings about jogging posture:
Myth 1: Landing on the soles of the feet .
Many people are used to landing on the soles of their feet when running. Coach Liu said that in fact, this landing method is incorrect. Since there is no buffering and transition when landing, it is easy to "crouch down" and easily injure the cervical spine. This is especially true when running on hard surfaces such as asphalt roads.
Myth 2: Stride is too large.
When people first start running, they 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. .
Myth 3: Legs turn outward or backward.
Many people have "splayed feet" when walking daily. If the legs are still turned outward or backward when running, the knees and toes cannot be kept in the same direction, which will increase the burden on the knee joints. , easily causing damage to knee joints and other parts.
Misunderstanding 4: Swinging left and right.
Some people's bodies will sway from side to side when running, which will increase unnecessary physical exertion and affect speed and effect.