Do you have any methods and techniques for running?

Exercise is a must. But breathe in rhythm. Keep your pace consistent and your heart rate within a certain range.

This running is mainly l practice, that's it, you say your feet are very heavy, this is obviously a lack of strength, if the time is not too urgent, you don't want to do this, you practice like that today, you don't want to move tomorrow, so don't exercise excessively, a pair of bad health, the second is not persevering, run every morning. You practice using qi first, this is the most basic thing to run, don't say anything about running if you don't use qi well, learn to use qi first, and you will naturally have strength after a long time.

learning of the methods of the competition;

Study one; Learn to use your breath first and adjust your breathing.

Study II; Criteria for strength and movement].

Study three; Tactical and strategic skills.

Study three; Finally, the most important and the most difficult is to persevere, persistently, persistently.

Go with the flow when exercising, don't force yourself, running is a long exercise, not just running and running. After half a month of exercise, it will have an effect, and I recommend that you go to see **** to have running movements.

1. Upper body: easy upright and slightly leaning forward, eyes level and slightly down, the main point of leaning forward is the hip, leaning forward is not hooking the waist, but the knee is straight, the waist should also be straight, people have vacated, the common mistake is hooking the waist, squatting and running, etc.

2. Arms: Swing up to the chest line, down to the waist. The front swing can be slightly shorter, and the swing of long-distance running can be reduced, saving physical strength. The main point is that the back swing is slightly inward, so that there is no front swing left and right.

3. Lower limbs: Swing the front leg of the knee, push backward and downward, and then swing forward easily, and the knee is forward. A common mistake is to use the calf to probe, and when we focus on the knee, the calf will relax and press down naturally.

4. Push and push downward. When the push is too early, there will be a situation where the direction of the pushing force is wrong, and the person's center of gravity has not moved to the front, so he kicks the ground, and the person will bounce up. Another common problem of pushing and pushing is that the thigh muscles are not used, the pedal is not sufficient, to feel it, the attention is first on the thigh, and then the transition to the calf, and the thigh drives the calf.

1. Action mode: When running, beginners should try to minimize the sound of their feet when running, because the louder the sound, the worse the cushioning, and the greater the damage to the knees.

2. Running posture: When running, you should try to lift your legs and hook your toes, and the point of contact between your feet and the ground should be directly below the center of gravity of your body.

3. Training volume: The training volume of running is increased in weeks, and should not exceed 10% per week, for example, the running volume of this week is 10 kilometers, and the running volume of next week cannot exceed 11 kilometers.

1. Basic running movements: running exercises:

Jogging: All movements are forward-facing, the body remains upright and relaxed. The shoulders are extended back, the arms are lowered, and the toes fall to the ground naturally.

Acceleration Run: Raise your legs slightly and raise your arms a little more to keep your body straight and relaxed.

Sprint: Raise your knees and arms a little higher.

2. Don't lean forward when running, and don't tilt your head back when accelerating, which will cause neck and back problems in your running career. Head benchmark, relaxes facial muscles, which will save a lot of energy.

4. Straight-leg cross-jumping explosive training: straight-leg cross-hopping with jumping: straighten your legs, heel to the ground, keep your feet straight, take as big strides as possible, and take as much distance as possible between two steps.

Bend your legs and cross them to jump: Straighten your legs, touch the soles of your feet, keep your feet straight, and push your calves hard to take off as much distance as possible between two steps.

5. High leg raise training, slow high leg raise: swing your hands around your waist, your steps should be light, your arms should be lowered, just swing at your waist, and when your hands are hemmed, you should pass through the trouser belts on both sides, and your feet will bend naturally, grab the ground, and land straight.

7 Must-Learn Tips for Proper Running, Breathing Techniques, Knee Protection, and Faster Fat Burning.

The method of running.

Before running, you need to warm up and stretch your muscles, thighs, calves, waist, arms and neck, otherwise your muscles will be stiff and can't let go during exercise, and it will be easy to fatigue your muscles.

After the warm-up, the posture in the running is very important, in the running must be upright and relaxed, head up and chest, waist must be upright, many people just started running up, run to the waist on the back, so that the more you run, the more tired you are, the upper and lower breath, the running speed is not very important, but the posture must be straight and relaxed, the eyes are level 30 meters ahead, the arms are 90 degrees, swing back and forth, maintain the balance of the body, and do not let the body swing left and right.

Running techniques.

In the process of running, the shoulders are slightly stretched back, the body is slightly leaning forward, using the body inertia to move the body forward, the thighs drive the calves, when the feet land, do not step very heavy, to step down slightly, so that the body will not step down, the body gravity will be reduced, all the actions in the running process are forward, the soles of the feet and heels first step on the ground when landing to the front soles, and use the inertia of the body to drive the body forward.

Breathing is also very important during running, generally three steps and one exhalation and one inhalation, and when practicing breathing, you can run according to the exhalation rhythm and practice breathing slowly.

1. The way your feet land on the ground.

Start by touching the ground with the middle part. Studies have shown that a good long-distance runner usually lands with his foot. The jogger lands with his foot and heel, and the fast runner lands in a higher position than the jogger. Only sprinters and mid-to-sprinters are suitable for landing on the balls of their feet in the foreground.

2. Hip and head posture.

Keep your head straight and straight, and look straight ahead. Special care is required when turning the head, usually from the neck up, to avoid twisting the body and avoiding instability during the journey.

3. Arm posture.

The most important thing is not to stiffen your arms, clench your fists and bend your elbows completely. Stay relaxed. Bend your arms naturally above the waistline, not too high or too low. Swing the arms back and forth alternately, moving the legs in the opposite direction.

The 1000-meter running essentials you can't miss.