How to run fast and effortlessly? How to run with the least effort

Correct running technique.

Exercise can strengthen the body, but if you don't exercise it correctly, it's counterproductive. In the case of running, if the speed is too fast, the pace is too big, and the foot is enough.

If the tribal points are incorrect, it is easy to lead to sports injuries. Therefore, proper running techniques are something that you must know if you love sports.

Three. Leg movements: When the feet are on the ground, the feet.

Just below the knees, keep the knees slightly.

bend, which can absorb the impact of the ground and reduce.

Possibility of knee injury.

One. Keep your body straight to your spine while running.

to support most of the body's weight, shoulders.

Shoulders slightly backward, pelvic pelvics slightly forward, eyes.

Keep your eyes straight ahead, and most importantly, relax.

The whole body is not easy to cause fatigue.

Two. Arm movements must maintain body balance, keep a little distance from the body, and the arms must be.

Be relaxed and swing with your feet.

Four. Breathing pattern: Consume while running.

Adequate oxygen is important. If.

Exercise without adequate oxygen**.

muscles, which cannot be used for a long time.

Abdominal breathing can continuously ** oxygen.

Qi gives movement to the muscles and can also be predetermined.

Prevent flank pain caused by running.

Breathe every 2-4 steps you run, muscles.

The meat has a sustained response to oxygen, less so.

Prone to soreness and fatigue.

Let someone else who is a good runner run for you.

You can run as much as you want, whatever you want, and have fun.!!

Share the experience:

1000 meters according to your training level, at the start of the race, you have to swoop, don't panic, rush dozens of meters will slow down. Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath.

It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling. If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note:

Don't open your mouth too much, otherwise, you will have a stomachache when you get into the air conditioner. If it is a standard 400-meter course, it is two and a half laps, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results.

Depending on your ability, you should use a constant speed running strategy: with the exception of the acceleration run after the start and the final sprint run, you should basically run at a constant speed at a higher speed along the way.

Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method. In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time. The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation.

When breathing, be careful to increase the depth of breathing.

When running, keep your feet elevated, especially your heels, to help you run faster and less strenuous running. The heels should be raised, the steps should be large, and the running should not be fast all at once, slow at once, which is very physically exhausting. What's more, running really requires perseverance, which I've tried.

When running, you can't be fast and slow, which will consume physical strength, when using speed, you must be balanced, the most important thing is to forget yourself, surpass yourself, rush forward, and have tenacious perseverance. And when running, the heels should be raised, the steps should be large, and the breathing sequence is exhalation. If you run 1000 meters, you need to rely on perseverance, you must first use your medium speed when running, and in the last 150 meters or so, you can sprint with your skills and perseverance, and you can run well.

If it's a sprint, be sure to have explosiveness and sprint straight. Since this is still up to you, I'm just talking about some superficial knowledge, and in the end you still have to rely on yourself. Remember:

But in the end, it still depends on your own exercise, remember, you have to practice more, and you have to have perseverance!!

Stick a correct running position for you, but the more important thing is to maintain a relatively stable pace and breathing rate 1, head and shoulders Running action essentials - keep your head and shoulders stable. 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.

2. Arm and hand running action essentials - swinging the arm should be a front and back movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees. 3. Trunk and hip Running movement essentials - Maintain an upright position from the neck to the abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, which is conducive to 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. 4. Waist Running action essentials - keep the waist naturally upright, not too straight.

Maintain your trunk posture while maintaining a slightly tense muscle, taking care to cushion the impact of your feet hitting the ground. 5. Thighs and knees The essentials of running movements - the thighs and knees swing forward forcefully, rather than lifting up. Any lateral movement of the leg is redundant and prone to knee injury, so the forward swing of the thigh should be correct.

6. Calf and Achilles tendon Running action essentials - the foot should fall about a foot in front of the body, close to the midline. The calf should not be straddled too far to avoid strain on the Achilles tendon due to excessive force. At the same time, it is necessary to pay attention to the cushioning of the calf muscles and Achilles tendon when landing, and the calf should be actively pulled back when landing to make the body actively forward.

In addition, the calf swing forward direction should be correct, and the foot should be as far forward as possible, not valgus or back, otherwise the knee and ankle joints are easy to hurt. 7. Heel and toe running action essentials - if the stride length is too large and the calf is stretched too far, it will land with the heel and produce a brake reaction force, which will cause great damage to 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.

Run on your toes and breathe evenly. Just don't be anxious and don't panic. I wish you all the best in the high school entrance examination!

When running, you should cooperate with your own breathing, so that your body can continue to inhale new oxygen to provide energy for yourself, and the swing of the arm should not stop, even if you are tired, do not stop swinging, because that will consume more physical strength, you can also try to self-psychological suggestion, that is, when running, keep saying to yourself: "I am very relaxed now, there is still a lot of strength to use, I can continue to run (in short, to say something encouraging to yourself, of course, you don't have to say it, That's all I know.

Sister Qing and Sister Hong run half a marathon, take a look at their running data.

It is best when maintaining proper posture. At the same time, pay attention to rhythmic breathing.

Dear landlord.

Breathing patterns are matched to running speed.

Let me tell you, I am a member of the school's track and field team, and the teacher will train us every day, but it is very professional! The trick is probably this.

1.Dash. Some time ago, you can take a smaller step, swing a little faster, and raise your thighs to about 20 meters, swing your arms past your chin, and your steps can be exaggerated. In the sprint, the state is the same as in the first 20 meters.

2.Running. Generally, the first half of the lap should be larger, with the arms swinging over the chin, accelerating to the first 70 meters of the sprint, and finally crossing the finish line with small steps.

In addition to the above tips, the main thing is to do some exercise. Here are some tips for connecting the leg muscles, effective workouts for running.

1.Jump into the bunker.

Jump in the bunker. Be careful not to support your knee with your right hand for each jump, squat down as far as your hips as far as possible, and force your forefoot on the ball of your forefoot. At least 30 times per round, at least 2 times per day.

2.Practice high jump more.

3.Find a ladder with the forefoot standing at the edge of a step with the back foot in the air, then tiptoe up and down on the forefoot at least 50 times per round, at least 3 times a day. Note a slight pause when standing on tiptoe.

Fat loss, running, exercising, getting in shape, warming up.