What is the correct posture for the soles of the feet when running long distances?

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.

According to the landing method, running can be divided into three types: forefoot running, hindfoot running, and midfoot running.

Forefoot running is when the toe bone is earlier than the heel, during which the triceps muscle of the calf produces eccentric contraction, which is conducive to the later kicking force. This type of landing is usually common in sprints or 100-meter sprints, and requires high speed and leg strength.

Hind foot running is the heel landing earlier than the toe bone, the knee joint transitions from the straight position to the flexion position, and the quadriceps muscle produces eccentric contraction, so it produces a large load on the knee joint, which is not conducive to the later kicking force, and the relative running speed is slow.

Middlefoot running, in which the heel and toe bones land at the same time, that is, the ball of the foot lands on the ground, reduces the impact on the knee joint compared to hind foot running, and also reduces the need for strength in the hind calf muscles. The speed is between the hind and forefoot runs.

What is the correct running form?

Will you be in the right running form? That's the right way to run!

It is a technical action of running, the runner does not deliberately run with the forefoot, but runs through one foot to push back strongly, and the forefoot of the other foot actively pulls forward the action, which is coherent and the action is powerful and light. Heels not touching the ground can reduce the time that the soles of the feet touch the ground, shorten the cushioning process of the feet, so saving a few tenths of a second per step and improving the overall performance of the competition. Here are a few things you can do here:

1. Try to run on your toes first, that is, try to pin your heels to the ground, feel it, just like running on your toes, you don't need to run fast, experience this action first, and feel the feeling of the forefoot hitting the ground.

2. Push back with the forefoot on the ground, which is very simple to understand is to use less full soles and less heels.

3. Because the active ground picking action of the forefoot requires strong foot support in the state of high-speed running, it is necessary to strengthen ankle strength training and practice more calf raises, that is, heel padding.

4. Practice more wheel running and small step running, and specialize in the forefoot pulling technique.

Running Essentials] Forefoot landing is not the same as running on your feet

The forefoot is the part of your foot that arches towards your toes. Landing on the ground with the forefoot will reduce the impact of the back of the head from the reaction force on the ground, and you will know if you run for 20 minutes. If you are jogging, control the rhythm of your limbs and keep your back steady.

If you're running, swing your arms and push the ground with your forefoot, leaning forward slightly.

Daily practice is essential, and finding the breathing rhythm that suits you while practicing can make it easier for you to run. Lean forward as much as possible during the run. Breathing techniques are very important, and if you don't master them well, you will get more and more tired the more you run.

Eat a little sugar before running – to replenish your energy, but it's best not to eat it during regular practice. Running fast mainly depends on the strength of the legs, and more mainly on the strength of the calves, and if you want to practice the strength of the calves, you mainly do some exercises on the forefeet of the feet. Such as:

Skipping rope, cycling (stepping on the forefoot, adjusting the height of the cushion so that the whole leg can be straightened and pedaling) Digging in the countryside (digging with two legs) The general principle is to stop practicing until you can't practice, and you can continue to practice when you feel that you can continue to practice, if you practice a few groups, you still can't practice after resting for a while, and that's the end of today. Practicing this regularly will not reduce your interest in exercising. No matter which part you exercise, or what method you use, (such as push-ups, pull-ups, etc.), you should pay attention to the exercise, and rest if you feel that you can't practice, and continue to practice when you feel that you can.

Moreover, some exercises are practiced at a speed, the slower the effect, the better, such as (push-ups, pull rings, sub-stalks, sit-ups, etc.) The effect of afternoon exercises is good.

If you want to train, you can run slowly and get used to it.

Here's how:

1.Raise your chest and head up, lean forward, and use the force of leaning forward to push yourself forward, paying attention to the forefoot landing on the ground and relaxing your legs.

2.The essentials are: The foot landing action is to land on the outside of the forefoot first, and then roll to the whole ball of the foot.

3.Running mainly relies on leg strength, mainly to do some exercises on the forefoot of the forefoot. Such as: high leg raises, skipping rope, bicycle (pedaling with the forefoot).

You can learn by practicing slowly and others can't help you.

Running Essentials] Forefoot landing is not the same as running on your feet