Long distance running footwork posture authority required .

Long-distance running postures can be divided into head, arms, waist and abdomen, legs, and foot postures according to different parts of the body from top to bottom

1. Head: During the run, the head should be slightly downward, and the eyes should be looking straight ahead.

2. Arms: A good swing posture will be very helpful to your running performance, you should try your best to put your fist near the second rib, arm swing should try your best to get close to your body, swing back and forth, do not swing left and right, the amplitude can not be too large or too small, if you are not satisfied with your swing arm posture, you can deliberately practice.

3. Waist and abdomen: There are no special requirements for this, the most important thing is to relax.

4. Legs: When running and lifting legs, you should try your best to lift your knees to the thighs, and your calves should be as straight as possible.

5. Feet: When it comes to the posture of the feet, it is your way of landing, which is divided into the forefoot landing first and the heel landing first, the forefoot landing first has higher requirements for their own quality, which is convenient for the master to improve his performance, if it is a beginner, it is recommended that the heel land first, and then transition to the forefoot, which is easier.

The forefoot touches the ground, that's the sprinter, and if you look at the sprinter's shoes, only the forefoot has nails, and the purpose is to use the strong force of the Achilles tendon to complete the action quickly.

Long-distance running is different, the best position is to hit the heel on the ground, but don't put all the weight on this leg, then quickly move to the whole ball of the foot to exert force and put the weight on it again. This is the safest position for jogging.

It's really the forefoot on the ground, in fact, most people run like this.

The key is that at the same time the body should lean forward a little.

Landing on the ball of the foot also requires a process of angle change.

Although running is the most common method of exercise, the requirements of running are not simple. Running in the wrong posture not only does not achieve the desired fitness effect, but also may bring harm to the body. Someone may have questions:

Isn't running faster than walking? "If you think so, it is very wrong, the following is the most professional and scientific running posture abroad, novice rookies to learn!

1. From head to toe, all postures get!

1. Head and shoulders.

Movement Essentials: Keep your head and shoulders steady. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest.

Power Stretch: Shrug shoulders. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

The spine is straight, the shoulders are back, and the body is slightly leaning forward.

2. Body. What to do: Stand upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, which helps with breathing, balance and stride.

Do not shake your torso from side to side or rise and fall too much. Actively send the hips when the legs swing forward, and pay attention to the rotation and relaxation of the hips when running.

Power stretch: lunge leg press. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

Lean forward slightly.

<> legs. Essentials: Swing your thighs and knees forward instead of lifting them up. Any lateral movement of the leg is superfluous, and the posture is easy to cause knee injury, so the forward swing of the thigh should be correct.

Power stretching: arch in front of the body, feet hip width apart. Place your hands behind your head and bend forward from your hips, keeping your back straight until your biceps femoris tense.

Running movement essentials: Keep your head and shoulders steady. When running, the swing arm should be a forward and backward movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body.

Staying upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance, and stride.

Keep your waist naturally upright and not too straight. Swing your thighs and knees forward instead of lifting them up. The foot should land about a foot in front of the body, near the midline.

If the stride length is too large and the calf is stretched too far, it will land with the heel, which will produce a brake reaction force, which will cause great damage to the bones and joints. Landing correctly with the middle of your foot and allowing the impact to quickly spread over the entire ball of your foot.

It's a matter of habit! Look how you usually run! If you usually practice with the forefoot on the ground, it doesn't matter, anyway, you are used to it, so that the relative frequency can be faster!

The body is driven by the heel first, slowly put the foot down, can't just shoot it straight, it's very hurtful.

When accelerating, you can run with 1-3 in front of your foot.

Try to put your weight on the forefoot so that the person will move forward due to inertia.

It is the most important thing to adjust the breathing and strengthen the legs when it is the most important time.

Try to put your weight on the forefoot so that the person will move forward due to inertia. Use the full ball of the foot to sprint behind and then switch to the front ball if you need to.

Use the whole ball of the foot, and if you need to sprint behind, then switch to the front foot, so that the person will move forward due to inertia.

Use the full ball of the foot to sprint behind and then switch to the front ball if you need to.

The hands of the arms that swing back should be as backward as possible behind the waist.

What should I pay attention to when running?

Sprint your body a little forward, throw your arms back as much as possible, take big steps, don't slow down if you don't cross the finish line, breathe deeply, and open your mouth wide.

Long-distance running should follow the person in front of you, stride, not too fast, leave some strength to sprint, don't be angry with others, be calm, and sprint when there are 100-50 meters left.

Don't blindly imitate others, choose your own suitable run, otherwise it will cause the opposite effect and limit your speed.

You need to be rhythmic and breathing well.

Throw your arms off and control your breathing, don't breathe rapidly, it's best to take deep breaths.

Footsteps for long-distance running: Don't run at a big pace, run at a fast pace with small steps, and land your heels and soles together.

1. Don't run at a big pace, run at a fast pace with small steps, land with your heels and soles together, and wear special long-distance running shoes or jogging shoes;

2. Breathing should maintain rhythm, not to speed up the breathing rate because of tiredness, but rather to slow down, which is very good for cardiopulmonary exercise;

3. The overall action attention is to pay attention to the power point in the waist, from the waist force to drive the hips, from the hips to drive the thighs, from the thighs to the calves to run. Swing your arms naturally, not too much. Maintain a steady pace throughout the run.

In important competitions, the pace must be big and the frequency must be fast, otherwise you will not be able to keep up with others! In the early stage, the pace should match the frequency of nose breathing (generally three steps, one exhalation, three steps and one inhalation), and at the end of the sprint, the forefoot should be forced, and try to breathe as little as possible! I'm a middle-distance runner! Hope to adopt

Long-distance running, try to stretch your stride as much as possible, which will save your energy.

Keep up with the first place or simply keep up one of your paces.