Effective ways to jog methods, correct ways to jog

Pay attention to the combination of breathing and pace when running, three steps, one exhale, three steps and one inhalation or two steps can also be used, depending on your own situation. This is an exercise in your lung capacity. Again, be persistent. Don't rush things.

As for running 800 meters, there is no power on the second lap, or it is said that there is no power later. It's because your leg strength is not enough, and this happened when we trained 800 meters before, that is, you ran less, and when you warm up before 800 meters, pay attention to make your body slightly warm and don't sweat too much. When running 800 meters, be careful to let your toes hit the ground, not your heels.

This is how you build your ankle strength. Then pay attention to the distribution of strength, too much force in the future will also make the later stage without strength. Master the rhythm.

If you want to improve your 800 performance, you need to run 400 meters every day, and the time can be kept at about 1 minute and 10, you should pay attention to the rhythm of swinging your arms and yourself when running, master your own rhythm, don't run with the rhythm of others, do what I say, the first month and a half is to run 400 meters, and then try to run 800 meters, you will not feel uncomfortable, we run 400 meters in the later stage of training is the most uncomfortable, and 800 meters is the most comfortable, because 800 meters have time for you to adjust

I hope my answer is helpful to you

1. The way your feet land on the ground.

Start by touching the ground with the middle part. Studies have shown that a good long-distance runner usually lands with his foot. The jogger lands with his foot and heel, and the fast runner lands in a higher position than the jogger.

2. Hip and head posture.

It's hard to imagine that when your feet hit the ground, where is the position of your hips? Some people suggest that when landing on the ground, the feet should be at the end of the body's center of gravity line, which is the head, hips and feet in a three-point line.

Keep your head 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. Knee posture.

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

Old orange 4, the posture of the arms.

Your arm movements help to move forward while running, while your arm movements also help minimize torso rotation. Keep your elbows bent at an angle of about 90 degrees. Relax your arms as much as possible during your run while keeping your stride in line with your leg movements.

When swinging your arms up or down during a run, swing your hands up to the sternum level and down to the waistband. Maintain this range of motion, not too high or too low.

5. Step size. The biggest problem for many long-distance runners is that the stride length is too long. Never do this, it will cause a lot of injuries, including tendons, iliotibial band pain, and iliopsoas pain.

The pain doesn't come from the knee, but from the ligament, a ligament that runs from the outside of the hip down to the tibia.

The right way to run:

1. Head and Friends Mountain Shoulders.

Essentials of running movements: During running, the head and shoulders should always be in a steady state. Keep your eyes ahead and don't lean forward unless the road you're running on is uneven. The shoulder file should be relaxed as much as possible, and there should be no chest phenomenon.

2. Arms and hands.

Essentials of running movements: When swinging the human arm, the human arm should be a forward and backward movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers should be relaxed, and at the same time, the wrists and arms should be moved according to the rhythm of the movement, and the angle of the elbow joint should be controlled at 90 degrees.

3. Torso and hips.

Running movement essentials: Runners should always be upright from the neck to the abdomen, the wrong running posture is to lean forward or backward, the correct running posture can make people breathe smoothly and keep the body's center of gravity balanced. In addition to leaning forward and backward, the body can not be swayed to the left and right and the ups and downs are too large, when the legs swing forward, the hip delivery action needs to be active, and the hip rotation and relaxation should be paid attention to when running.

4. Waist. Running Essentials: The runner's waist should always be upright, but not too straight. The muscles of the body should be slightly tensed so that the torso can maintain the correct running position, and at the same time, pay attention to the cushioning of the foot movements with each step.

5. Calf and Achilles tendon.

Essentials of running movement: The runner's feet should fall in front of the body, usually about 1 foot in front of the body, close to the midline. The calf should not straddle too far, otherwise, the Achilles tendon may be damaged.

At the same time, runners should also pay attention to the cushioning of the calf muscles and Achilles tendon when they hit the ground, and the calves should be actively pulled back when landing to keep the body forward.

6. The heel and foot are good and the middle toe is wise.

Running action essentials: runners should control the stride length of running, if it is too large, the calf stretches forward too far, it will touch the ground with the heel, resulting in braking and braking reaction force, this force is very damaging to the bones and joints of the human body. Landing correctly should touch the ground with the middle of the foot and allow the impact to quickly disperse to the entire ball of the foot.

1. Head and shoulders.

Running Essentials – Keep your head and shoulders steady. 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.

Power stretch – shrug. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

2. Arms and hands.

Essentials of running movement - The swing arm should be a back and forth 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.

Power extension – raise the elbow and swing the arm. Swing your arms one in front of the other in a ready starting position, raise your elbows as high as possible, and then relax your forward swing. Lift higher and higher as the movement picks up.

3. Torso and hips.

Running Essentials – Keeping your neck upright, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance and stride. Do not shake your torso from side to side or rise and fall too much. When the legs swing forward, actively imitate the pants to send the hips, and pay attention to the rotation and relaxation of the hips when running.

Power extension - lunge leg press. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

4. Waist. Essentials of running movements - keep your waist naturally upright, not too straight. Maintain your trunk posture while maintaining your muscles slightly tense and taking care to cushion your feet on the ground. Impact.

Dynamic stretch – anterior flexion and extension of the body. Stand naturally, with your feet wide open, shoulder-width apart. Slowly bend your torso forward until your hands are down to your toes, hold for a while, and then recover.

5. Thighs and knees.

Running Essentials – Swing your thighs and knees forward rather than up. Any lateral movement of the leg is redundant and prone to knee injury, so the forward swing of the thigh should be correct.

Dynamic stretching - the front bow body is not detected. Stand hip-width apart. Place your hands behind your head. Flex your body forward from the hip joint. Keep your back straight until your biceps femoris tense.