How do I do my leg movements while running?

Too many people usually don't exercise much, and when they suddenly participate in sports, they may consider starting with jogging, or think that running is the easiest exercise to implement, but it is best to know the correct running posture of jogging in advance when starting to run. The precautions related to the correct running posture for jogging are as follows:

1. Head. Try not to lower your head or tilt your head for a long time when running, which is not very good for spine health, and it is easy to increase the pressure on the spine and make the neck often feel painful. In the correct running posture, the position of the head should be to look ahead, not to lower or tilt, just to keep it horizontal, which can relieve the pressure on the spine and prevent fatigue injuries due to excessive pressure on the spine.

2. Arms. When running, the arms will swing their arms left and right with the rhythm of the pace, which is not right, and it is correct to swing the arms back and forth when running, which can increase the running effect and drive the body to be more labor-saving.

3. Legs. When running, the legs play a major role, it is an important part of the body to move forward, but many people do not grasp the correct running posture of jogging when running, and often have problems such as calf muscle strain and knee injury. When running, the leg posture should be that the thighs drive the calves, which can play a better cushioning role, and can also reduce the pressure on the knees and avoid knee injuries.

4. Ankles and feet.

It is best to use the ankle activity to drive the arch of the foot to relieve the effect, such as running forward as far as the sole of the foot touches the ground first, which can give the foot a good impact and help protect the knee from injury.

Jogging action essentials steps.

1. Pay attention to the stability of the head and shoulders when running with head and shoulders. Keep your head straight ahead as far as you can, and keep your eyes straight ahead. The shoulders should be relaxed and sagging, and the chest should not be contained.

2. Arms: When running, the swing arm should be carried out back and forth with the shoulder as the axis, and the left and right movements should not be too large, and it should be noted that it should not exceed the midline of the body. In addition, it is necessary to pay attention to the relaxation of the fingers, wrists and arms, and the angle of the elbow joint is about 90 degrees.

3. Trunk and hips: When running, it is necessary to pay attention to the upright state from the neck to the abdomen, and not to lean forward or backward, which is conducive to maintaining breathing, balance and stride. Also, be careful not to shake the torso from side to side, nor to rise and fall too much.

Pay attention to actively send the hips when swinging the legs forward, and pay attention to the rotation and relaxation of the hips when running.

4. Waist: The waist should be kept naturally upright as much as possible, and should not be too straight. At the same time, it is necessary to pay attention to the slight tension of the muscles in this area to effectively maintain the trunk posture, and secondly, to cushion the impact of the foot landing on the ground.

5. Thighs and knees: When running, let your thighs and knees swing forward as hard as possible to avoid lifting. The legs should not be moved sideways, otherwise the knee joint will be injured, and the forward swing of the thighs should be correct.

6. Calf and Achilles tendon: When running, the exerciser's feet should pay attention to the position of landing about one foot in front of the body, close to the midline. The lower leg should not be too far apart, and the tendon should not be strained due to excessive force.

The calf muscles and Achilles tendon are cushioned when they hit the ground, and the calves should pay attention to actively pulling the ground backwards when landing, so that the body is actively moving forward.

1.The way your feet land on the ground.

Some people think that you should land on the ground with your forefoot when running, while others think that you should land with your heels. We recommend touching the ground with the middle part first. 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. We believe that only sprinters and middle sprinters are suitable for landing on the ball of the front foot. There may be exceptions for some people, but landing on the ground with your foot is a good way for intermediate and intermediate runners.

This reduces vibration and relieves pressure on the calf muscles and tendons, while preparing you for the next step.

2.Hip and head posture.

It's hard to imagine: when your feet hit the ground, where are your hips? Some people suggest that when you land on the ground, your feet should be at the end of your center of gravity line, which is the head, hips, and feet in a three-point line.

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.Posture of the arms.

This pose is when you don't use a jogging stroller, but can swing your arms. First and foremost, don't 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. Sprinters run on the track with their arms swinging completely back and forth, and many long-distance runners swing in a slight arc, but good runners don't use their strength to swing their arms.

In other words, don't swing your arms violently.

With all that said, do you have a better understanding of what the correct jogging posture looks like? Jogging is suitable for women, the elderly, and people with low lung capacity, it is a slight strenuous activity, if there is any abnormality in both legs and feet, you can participate in jogging a few days after discharge, and slowly let your resistance recover.

Use the hip joint to drive the upper and lower legs to exert force, rather than relying on the calf folding to exert force, and the knee joint must be bent when landing, do not turn out or buckle inward, otherwise it may lead to knee injury.

Jogging legs standard also add value and bend when taking the first step, or even then bending. Let's go.

Warm-up exercises are generally done before running, and stretching exercises are rarely done. There is a situation where stretching before running. For example, some people have thick calf muscles and want to lose their legs.

For such people, it is recommended to stretch the soleus and gastrocnemius muscles of the calf before running. The anterior stretch is to avoid using too much of the soleus and gastrocnemius muscles behind the calf during the run, and try to use the quadriceps and gluteal muscles as much as possible. After running, it is recommended to stretch the soleus and gastrocnemius muscles of the calf again.

In this way, the calf muscles will slowly reduce the leg over time.

That's the benefit of stretching before running. Stretching before running can play a role in reducing calf muscle spasms during running, which is often referred to as cramps.

It can effectively reduce muscle and ligament strain. Stretching before running can warm up the muscles and ligaments in advance, which can play a more effective role in running activities and avoid emergencies. Stretching before running can effectively relieve exercise fatigue, make the body excited, and exercise for a longer time.

Stretching before exercise is very necessary, just like a car starts to warm up before running.

It can mobilize the muscles of all parts of the body in a short time, so that the body can quickly adapt to the sports environment and raise the body temperature faster If there is no muscle stretching before running, and the muscle excitability and elasticity are insufficient, you need longer time for the body to enter a good and efficient working state, half a beat slower than others. In addition, the bulky and stiff running posture caused by the loss of muscle elasticity can also have a greater impact on the joints while running. The effects of the excess are stacked up, and the seeds of strain injury are buried, which naturally leads to injury and pain over time.

The pain itself can also lead to protective spasms of the muscles, further exacerbating muscle tension and creating a vicious cycle. The function of human organs has a certain physiological inertia, and preparatory activities are the ability of the human body to move from relatively quiet to active state, and to make the organs of the human body move and exert their maximum ability. Adequate preparation activities can also avoid unnecessary sports injuries.

After training, you should organize your activity by reducing your range of motion so that your heart rate can be reduced to a resting level. Then stretch to prevent muscle pain and stiffness, exercise metabolites are quickly eliminated, which is beneficial to eliminate fatigue and accelerate the recovery of the body.

Before walking, you usually do warm-up exercises, and rarely do stretching exercises. There is a situation where you will do stretching exercises before running, for example, some people have thick calf muscles and want to reduce their legs. For this kind of person, it is recommended to stretch the soleus and gastrocnemius muscles of the calf before running, and the pre-stretching exercise is to not use too much of the soleus and gastrocnemius muscles behind the calf during running, and to use the quadriceps and gluteal muscles as much as possible.

After running, it is recommended to stretch the soleus and gastrocnemius muscles of the calf again. In this way, with the extension of time, the calf muscles are not too involved in running, and the calf will slowly decrease. This is the benefit of stretching before running.

It can play a good warm-up effect, let your body quickly enter a state of exercise, avoid straining muscles during exercise, and avoid leg soreness after exercise, and at the same time can make your body line more symmetrical, which can play a better fat loss effect.

It can prevent injuries to the body, and if you can consume a part of the sugar first, and then run, the fat burning rate will be greatly improved, and the flexibility of the muscles can be increased, and various organs can be mobilized.

It can warm up, but also to prevent the body from being injured, can better protect the body, and stretching before running will not make the calf muscles more and slowly reduce the calf.

Running leg lifts involve leg walking, leg swinging!

Legs: It is often said that the secret is to open your legs and keep your mouth shut. It can be seen that the first step of running is the first step of running.

When the thigh is slightly lifted forward, the calf is relaxed and naturally put down, remember that when we run long-distance, the thigh force should not be too strong, the stride is too large, and the body is too high, so it is easy to get tired and easy to hurt the soles of the knees. Especially for beginners, just take a slight step, don't be afraid of small steps.

Swing legs: after the thighs are gently kicked out, the calves should not be deliberately stretched forward, often some runners mistakenly think that the calves should be stretched forward as much as possible, so that they can increase the stride, in fact, it is easy to get tired and injured, the correct should be the calves naturally fall under the projection line of the body, and the calves should not be retracted to the buttocks like a sprint in the back, but take a natural step forward after a little retractment, so that the whole running process does not have a special force of the leg swing process, so as to save physical strength to the greatest extent.

What is the correct running form?

It is said that running cadence around 180 is the best, and many people want to improve their cadence but have not been able to do so. The level of cadence reflects the efficiency of the conversion support.

During running, support is very important, and we can't fly in the air all the time. Although displacement occurs when taking off, acceleration occurs when landing, and there must be support for movement to have acceleration in order to have it, which is determined by the laws of physics. Then, whether the posture of the landing support when you run is good or not, and whether the switching support is fast or not, will directly affect your movement efficiency.

When we run, we are constantly landing on the balance and moving forward with an unbalanced balance. When you land, the ball of your foot is the point of support, and with it as the fulcrum, your hip center of gravity leans forward, and your body loses its balance and gains acceleration. Therefore, the essence of running acceleration is to speed up the rotation of the center of gravity around your support foot, and the faster and angular the rotation, the greater your acceleration and the faster you run.

The faster the cadence, the more efficient it is to use gravity. When you change supports and become slower, that is, the cadence becomes slower, the number of times you return to the ground decreases, and the acceleration slows down, and it is naturally difficult to run fast.

I found a few friends who usually have a high cadence to run together, and every time I run, I follow them, run with their rhythm, and after running for a while, the cadence slowly goes up. Hit the metronome on your phone, follow the metronome every time you run, and slowly increase your cadence. Do some short distance fast runs, and when you usually run, you can do a few sets of fast runs of about 200 meters, and then do normal running training.

If you want to train yourself to swing a little faster, you can train to run in small steps, then raise your legs high, etc., to improve the flexibility of your legs.

If you want to make your legs swing faster, you can practice more leg presses, weight-bearing trots and jumping off buildings, running stairs, squatting and so on, which can help you in this regard.

If you want to swing faster, you need to exercise your leg strength, and you can use leg weights to exercise, so that it will have a good effect over time.

I think when you run on two legs, you quickly alternate, and your legs run left and right in a row. You'll be able to run faster, and girls can run fast even though they have small steps.

The best way to run to make your legs swing faster is to run in small pieces, because small pieces run. I don't know my feet, and the frequency of my legs is the fastest.

But there are some tutorials that you can then master after your unevenness, or pace, training.

For such a question, it is best to consult a physical education teacher! This is a matter of professionalism, and professionals who engage in sports have the most right to speak, and the solutions they provide to you are also the most reliable.