How do you save effort while running? How to run is more labor saving

If you want to increase endurance when running, just adjust the rhythm of your pace and the rhythm of your breathing, so that they can coordinate, basically 3 steps and one breath followed by 3 steps and one breath, and the foot should pay attention to: first 3 4 feet on the ground to run about 1 km, a little unbearable and then full foot landing. It's just a cycle.

If you want to increase your endurance, the focus is on the frequency of breathing (the basic method of internal force).

I run a lot, and I think you should jog on tiptoe and bounce. It feels easy and natural to run like this.

The economy of running teaches you how to run with less effort, fold and relax when taking off.

1. Stable head and shoulders. During running, keep your head and shoulders stable and don't shake your head. Keep your eyes straight ahead and your shoulders relaxed.

2. Keep your body straight. The torso from the neck to the abdomen should be kept naturally upright, not hunched over or deliberately straightened, and the shaking range should not be too large.

3. Front and rear swing arms. The swing of the hand from side to side should not exceed the midline of the body, and the swing up and down should not be higher than the chest. During the arm swing, the fingers, wrists, and arms should be relaxed, and the elbow joint should be bent at about 90 degrees, leaning on the sides of the body.

4. Gently clench your fists. Hands grip naturally when running. Tightening your fist too tightly can cause muscle tension in your forearm, which in turn can hinder normal shoulder movement.

When running, do not hold your mobile phone, *** or drink bottle in your hand, otherwise it will cause your body to sway, you will not be able to maintain a correct upright posture, and increase the chance of injury.

5. The pace is short. It is advisable to settle in about 33cm in front of the body each time. Suddenly increasing the pace can easily lead to an Achilles tendon injury.

After landing, the toes should have a "grip" and the body should lean forward at the same time to slow down the impact between the feet and the ground. The less the impact, the less risk of injury to the ankle and its joints.

6. Move forward. When running, it's best to avoid sideways leg movements. Swinging your legs sideways is not only redundant, but it can also easily lead to knee injuries. The correct posture should be with the thighs facing straight ahead.

7. Twist the crotch slightly. During running, the stride twist amplitude is about 5 7 degrees. Twisting the hip more than 10 degrees can easily lead to problems such as iliotibial girdle syndrome (lateral knee pain) or posterior thigh muscle strain.

8. 180 steps per minute. Several studies have confirmed that a speed of about 180 steps per minute is ideal for daily running. Otherwise, the impact force between the body and the ground will increase, resulting in knee pain.

1. Do a warm-up before running, such as walking, stretching, knowing that the joints feel hot, and the heartbeat accelerates slightly.

2. Don't stop immediately after running, you should continue to jog for a few minutes, wait for the body to relax, stretch the ligaments in time, and hold for a certain time. Pay attention to the rhythm of long-distance running, adjust the frequency of landing on the ground and breathing, and try to keep the nasal exhalation and mouth and nose mixed inhalation as much as possible.

3. Master the correct long-distance running movements, bend the arms at 90 degrees, swing back and forth should not be too large, and the movements should be relaxed. Try to land on the soles of your feet with the outside of your feet, which is suitable for most people and is also suitable for beginners.