When carrying a backpack, how can you support your arms to run the fastest?

If you want to run fast, you first need to adjust your breathing. When running to accelerate, you should take deep breaths, lengthen the running breathing time, and at the same time adjust the pace frequency faster, adjust it to three steps and one inhalation, three steps and one exhale, by changing the breathing rate when running, you can improve the running speed by adjusting the breathing method in this way, but it is not too tiring, according to this acceleration method, you will feel relaxed and not tired when running.

Before running, move your body, tie up your equipment, tighten it properly, take a few deep breaths, don't eat too much and don't drink too much water, put on comfortable training shoes, put on suitable insoles, and change into clean socks. When running, your breath keeps up with the rhythm and your pace is steady. That's all, I hope that the male and female comrades-in-arms will run well.

Usually exercise explosiveness. Only by grabbing a better track can you have a head start in the race. In normal training, you should practice more leg strength, you can tie a sandbag to practice running on your calf.

Sprint out to grab a good runway, but don't use all your strength, or you'll run out of stamina. Just run according to your ability, and if someone is running very hard, you can follow them, don't chase them desperately at the beginning. But it's best to grab a good position before merging.

Because the road conditions faced by trail running are more complex, the feet change between the size and stride length at any time, and the direction is adjusted quickly and frequently, so it is necessary to cooperate with the left and right swing arms to maintain the balance of the body. The left and right swing arms don't increase downhill speed, but it's much more important for trail running to maintain balance and maintain a controlled rhythm.

When running, the upper body should be kept upright, not hunched over, and standing upright does not mean that you deliberately straighten up like a gendarme; The body and limbs are relaxed, imagine your spine stretching from the back up, to the top of your head, and to the sky, like a needle through cotton, with a strong center and a soft and flexible limbs and torso.

One is to insist on gradual progress, don't want to improve so much at once, and pay attention to wearing better shoes, and then try to choose a softer ground, preferably a plastic runway, asphalt roads, cement floors will cause certain damage to the knees, this is to pay attention to.

It is generally said that when running, swing your arms, and do not miss your hands in front or elbows in the back. "The correct way to swing your arms is to move rhythmically with your footsteps, with no more than your shoulders, your elbows bent at 90 degrees, and your hands not exceeding the midline of your chest in the process.

Warm-up before running and relaxation after running are crucial, especially for long-term runners, focusing on the activation and stretching of the joints and accessory ligaments and muscles of the lower limbs, waist and abdomen. Advice: No warm-up, no exercise, no relaxation, no future!