What is the right running form?

I run a lot, and I have many friends around me who run a lot, some of them are just getting started, and every time I run with them, their running posture arouses my great interest, their running posture is very strange, the body swings a lot, and the whole arm seems to be thrown out!

So I was very puzzled, I asked them why, they said that they don't know why they are like this, they think that the body swings a lot, so they run very fast, which makes me very confused, so I observed some of the people who have just walked on the playground, and found that many novices have a very strange running posture, very incorrect. <>

They may not be aware of their running form and how important it is to their running posture. Just like some of my friends, they run with a large swing amplitude, but don't know the reason, today I will explain to you in detail, why you run too much, and what disadvantages will this running posture bring to our body?

What are the disadvantages of running like this?

The first is that he makes our runs shorter and shortens our running time. This is very disadvantageous for those who want to borrow running**, because less time means less energy and less fat burned. Large swings deplete our bodies of a lot of glycogen and can quickly make us feel tired, especially for runners who want to hit higher distances, which can hinder their progress.

At the same time, the upper part of the body twists greatly, which means that the spine may be seriously damaged, because when we run, the body takes the spine as the axis, so that the swing from side to side will greatly pull the spine, causing damage to the body, which is very bad for those who already have cervical spondylosis and lumbar spondylosis.

At the same time, it also increases the risk of running injuries, because the swing is very large, and our control of the body is not very flexible, which may cause us to sprain our body, such as ankles and knees. Therefore, in order to avoid running injuries, the body needs to be stable. <>

So what exactly is the correct running form?

The first thing is to keep your head upright, your eyes looking straight ahead, and your entire spine in a straight line.

The swing of the arm should be natural, do not be stiff, swing the arm must swing back and forth, do not swing left and right, because the swing left and right will cause unnecessary excess consumption, swinging back and forth, can drive the body well, thereby reducing the consumption of physical strength. The upper part of the arm is about 90° to the forearm.

It is best to take small steps when running, which can reduce the pressure on the knees, and at the same time, do not raise the knees too high to prevent damage to the knees.

The legs must also be noted, we need to use the thighs to drive the calves, so as to drive the whole body, do not only move the calves and ankles, so that the pressure on our ankles and knees is very great. <>

The running posture is really important, please pay attention to it, correct it in time, and avoid sports injuries.

The first point is that when running, then you must keep your body straight, and the legs should be 90 degrees This way of running is the most correct, you must master the main points, and the second point is that when running, the arms must be very explosive and raised, so that is the correct way to run.

The first point is that the most correct posture for running is that the legs should be bent forward 90 degrees, and then the soles of the feet should be on the ground, which is very correct, and the second point is so fierce when running, it should be worth raising your head and arms up, so that it is very correct.

When running, you should tighten your core and keep your feet and shoulders up and down, so that the running posture is correct.

When a complete movement is completed, the brain gives three instructions: one is to land the feet, the second is to keep the body balanced and move forward, and the third is to lift up. The first two instructions are done by the body's instincts, and the third requires rational choices and is done through muscle contractions.

What is the correct running form?

Anatomical thought of the correct running position is that the posture of the upper body is similar to walking, the head is slightly raised, the body is straight, the shoulders are stretched back, the body is slightly leaned forward, the head and waist and feet are kept in a straight line, and the balls of the feet are touched as much as possible. Dr. Lu Zhiyong said that this posture should be the most in line with human biomechanics.

The latest American Journal of Sports Medicine has an article about running barefoot and running with shoes, a study of foot forces. In the end, the study came to the conclusion that running barefoot is the healthiest of all running positions, and it is the least likely to cause injuries due to the full ball of the foot.

When running barefoot, you can't land on the ball of your forefoot or your heel. If you simply land on the forefoot or heel, you will not be able to run, and you will feel a lot of pain. Passive, full foot landing may greatly reduce the probability of injury and morbidity.

Precautions for running:

1. Running should have a correct running posture.

Exercise requires correct exercise posture, improper exercise posture can easily cause physical injury. Generally speaking, during the running process, it is necessary to maintain the front and back swing arms, the upper and lower limbs are coordinated, the feet are elastic when landing, the breathing is rhythmic, and the body is relaxed and natural.

2. It is recommended to make a running plan.

Fitness requires perseverance, and the same is true for running, you can't "fish for three days and dry nets for two days". If the interval between two runs is too long, the fitness effect can not be accumulated, the physical fitness and function can not be consolidated and improved, and the effect is not ideal, so it is recommended to make a plan for running fitness, at least 3 times a week, each time to run for more than 10 minutes.

3. Running should be gradual, and the exercise intensity should be combined with your own situation.

Generally speaking, exercise load mainly includes: amount of exercise, exercise intensity, and exercise density. Therefore, it is important to know how many laps to run, how much time, how long to run, and how much distance to run.

Don't make generalizations about how many laps you ran and how long you ran. Generally speaking, the intensity of the run is shorter, and the intensity of the run is shorter.

The above content reference: People's Daily Online - Only with the correct running posture can you run healthy.

People's Daily Online - Is it better to run in the morning than at night? Pay attention to these points when running.

Sports running must pay attention to master the correct posture, because incorrect posture is easy to get yourself injured, and sometimes can not achieve effective sports health care, when running, try to hit the heel first, and master the arm swing posture. Let's take a look at what the correct running posture looks like

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. Research shows that a good one.

Long-distance runners usually land on the ground with their feet. 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. Arm posture

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.

4. Knees

Don't raise your knees too high when running long distances. Only sprinters or we need to have too high knees when going uphill.

5. Breathe

When some people suggest how to calculate the time of exhalation and inhalation, we tell you to just keep the breath deep and regular. Many times the breathing will regulate itself, and the faster you run, the faster you breathe. It's true that most runners breathe through their mouth or both their mouth and nose, and it's impossible to breathe enough oxygen through their nose alone.