What are the steps to follow for running?

The steps to follow for running are to warm up, shake your legs so that your head and limbs can be active, and then go for a run, which you should follow from slow to fast when running.

First: the whole body is slightly forward, and when running, the whole body should be visually slightly forward in front. Second:

Before and after swinging the arm, do not swing the arm from side to side, if the arm is too far away from the body, the body is easy to shake, resulting in psoas muscle strain. Third: Relax your shoulders and let them hang naturally to avoid shrugging and straining your shoulder muscles.

Step 4: Take three breaths and inhale three steps. The rhythm of breathing should be in harmony with the rhythm of running.

At the same time, breathe deeply and allow your body to breathe slowly.

There are three steps in total. The first step is to warm up before running. It's important to warm up well before doing any exercise, and running is no exception.

Although the running warm-up is often overlooked and has little effect, it can help us avoid some very important problems, such as the wear and tear of the meniscus. The second step is breathing and rhythm problems during running. When running, you must breathe deeply, exhale and inhale at a uniform pace.

The third point is relaxation and stretching after running. Many people never relax after running, so their muscles become very tense and their flexibility decreases rapidly.

Do you know what the 4 steps of running are? Scientific Running Must Start with Me!

Step 1: Warm up before running.

Preparation before running is quite crucial and important. If you don't take the attitude to warm up your body parts seriously before running, we will be injured when running, and don't underestimate this chance, this probability is very large, you see those who break their feet or fall down during running, many of them are people who have not warmed up seriously, or simply do not warm up.

In fact, although the warm-up is tedious, it is indeed a link between the static state and the dynamics of the body, and it is an important exercise that allows the body to gradually adapt to the rhythm change of the physical state and gently enter the state of movement. We need more than 15 minutes to warm up our body parts well before we can walk on the track.

The second step: the running process.

The process of running is equally important. The process of running includes a lot of content, including starting, maintaining, accelerating, sprinting and other running rhythms, as well as the breathing style and posture of running, as well as the breathing style, which is a big summary and worthy of a long description.

The running starting position determines the state and initial speed of our running, squatting and standing for you to choose, if you are just running for amateur fun, it is also recommended that you do a start, you can start in a standing position.

After the start, we will face the intermediate maintenance stage, we have to use good physical strength, so that the physical strength is evenly distributed, and we cannot use up all the physical strength in the early stage. We must develop good "running products", including not easily chasing others in front of us, and not accelerating casually when the sky falls.

In the later stage, we mainly rely on the running rhythm, and it is important to try to master our own running rhythm, which we can master through breathing.

So this brings us to breathing, the way we breathe is naturally very important, and if we master the way we breathe, we can naturally master the rules of running. We need to inhale through the nose and exhale through the mouth, or inhale through the nose and mouth together, etc. Breathe in this way, noting that the rate of breathing is as relevant as possible to the frequency of running.

Step 3: Cool down after running.

Cooling down after a run is just as important. The warm-up body is the link that connects the static to the dynamic of the body, so the cold body is different, it is the link that connects the dynamic to the static of the body, and it is also to change the state of the body. In fact, the nature of cold body exercise and warm-up exercise is almost the same, but the warm-up should take care of all parts, and the cold body is not so troublesome, just walk quietly for a while.

Step 4: Stretch after running.

Stretching after a run is just as important. Some people will experience symptoms such as muscle soreness and ligament pain because of running, and at this time, stretching will come in handy? Help your body become flexible through stretching exercises, sweep away the "running intolerance", I believe you will soon get yourself a good running experience through stretching!

Do you know what the 4 steps of running are? Scientific Running Must Start with Me!

The first step is to stretch first, so that is the first stage of running, the second step is that when running, the two legs should be lifted to reach the standard 90 degrees, the third step is that when jumping and running, the arms must be swayed to achieve the effect, and the fourth point is that the ideal effect of running will be achieved after the speed is up.

Four steps: The first step before running requires a full-body stretch, the second step is to do warm-up movements, the third step is to run, and the fourth step is to stretch after running. In this way, you can run scientifically.

The four steps of running are: preparation, warm-up, running at a constant pace, and accelerating. The scientific way to run is to warm up well and hit the ground with your heels first.

Science Running consists of four parts, the preparation activity: it usually takes 5 to 10 minutes, you can jog for 2 to 4 minutes first. Running Activities:

This part is the core content, and both quality and quantity must be ensured. Muscle strength exercises: This is mainly aimed at some muscle groups that are not fully exercised in running, mainly the muscles of the limbs and the muscles of the waist and abdomen.

How to run scientifically?

1. 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. This position helps to maintain smooth breathing, body balance and stride coordination.

2. 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.

3. Front and rear swing arms.

When running, it is very important to swing your arms naturally, and the swing of your hands from side to side should not exceed the midline of your body, and the up and down swings should not be higher than your chest. During arm swing, fingers, wrists, and arms should be relaxed, and the elbow joint should be bent at about 90 degrees, close to the sides of the body.

4. Gently clench your fists.

When running, your hands should be held naturally and gently. 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.

Once the pace is too large, there will be a feeling of stretching the foot forward enough when running, which will produce destructive pressure and easily cause sports injuries. During daily running, the pace does not need to be too large, and it is advisable to land about 33 cm 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 crotch twists about 5 to 7 degrees. Hip twists of more than 10 degrees can lead to problems such as iliotibial band 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.

There are a lot to pay attention to when running, first of all, you must pay attention to whether the shoes you wear are glued and whether they are very comfortable. Be sure to wear all the running tools. You should also pay attention to the safety of your body, so these things have certain requirements for running.

First of all, you should do an appropriate amount of warm-up before running to avoid muscle strain caused by vigorous activities, and secondly, you should pay attention to the step-by-step way of running, and judge the amount according to your physical fitness.

First of all, we should pay attention to the warm-up before running, mainly including the stretching of muscles, ligaments and joints, which can reduce the friction of joints including shoulder joints, hip joints, wrist joints, knee joints, ankle joints, etc., so that the body is in a more active state and is conducive to exercise, and avoid muscle strain caused by vigorous activities.

When running, we should first pay attention to wearing a pair of comfortable, soft and breathable shoes, and then pay attention to the running posture and speed not to be too fast to avoid falling.

It is necessary to pay attention to the running road, whether it is flat, to avoid broken feet and falls, running shoes should also be light and soft, and try to avoid hard shoes.

Adjust your breathing, in the process of running, it is also easy to have a lack of oxygen, you must breathe evenly so that you will not be harmed.

First of all, do a good warm-up exercise, maintain body temperature, don't accelerate indiscriminately when running, just run at a constant speed, and remember to stretch and relax your muscles after running.

Before running, you should do a good warm-up activity, move your joints, stretch your ankles, and stretch your leg muscles, as you may get injured while running. Then when you run halfway, don't move, don't run, jump, pay attention to relaxation after running, especially in winter, pay attention to keep warm, and don't put a little water and food at the appropriate time.

1. Do not squat and rest: If you squat and rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running.

The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

2. Don't take a cold bath (or swim) when sweating: When you sweat profusely after exercise, the capillaries on the body surface will dilate, and a lot of heat in the body will be dissipated. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause relapse disease.

3. Do not omit tidying up activities: When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

4. Don't be greedy for cold drinks: You will lose a lot of calories when exercising, and it is beyond reproach that you urgently need to replenish them. However, the human digestive system is still in a state of inhibition after exercise, and it is easy to eat a large number of cold drinks, which can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

If you need to do warm-up exercises before running, you need to pay attention to your running posture during running, and you can't rest immediately after running, you can relax properly. Be sure to exercise appropriately according to your physical condition, preferably not beyond your ability, and be sure to stop immediately when you feel unwell.

Be sure to put your weight on the forefoot, run at a constant speed, adjust your breathing, don't do strenuous exercises, and be sure to take it gradually. Pay attention to keep warm, and never catch a cold.

Warm up in advance, sit and stretch, maintain a proper breathing rate, and spread your arms to control your core strength; Pay attention to warm up in advance, choose the right venue, choose the right shoes, and maintain a normal breathing rate.

The essentials and methods of correct running, running is conducive to physical health, the correct way of running is particularly important, not only in the coordination of hands, feet and breathing when running, but also the need to pay attention to self-protection, I will introduce you to the essentials and methods of correct running.

1. When running, the way of landing on the soles of the feet is divided into two types: toe landing and heel landing, the running method of toe landing is suitable for fast running and sprinting, and the way of heel landing is suitable for jogging.

2. Relax your shoulders when running and swing your arms back and forth naturally, so that you can maintain balance.

3. Raise your knees high, naturally raise your knees when jogging, and raise your knees when sprinting and going uphill.

4. Ensure that you take a deep breath every time, do not deliberately maintain the breathing rate, use the mouth and nose to breathe at the same time to maintain the oxygen supply.

Running technique: When you start jogging first, you must make sure that all the movements are forward, you must not let your arms swing the entire range of your body, which will waste the body's energy, and you must ensure that your arms are always swinging forward. When jogging, the arms are not very high, and the toes should land naturally.

No matter what you do during your run, always keep your body upright. Extend your arms and shoulders back so that you can breathe more easily.

1. Most injuries during running are caused by the toes falling down when running. Try to keep your toes upturned and land with the arch of your foot in the middle. Make an effort to move your heels upwards after going down your hips.

This will allow the movement posture to automatically adjust correctly so that the foot will land on the ground with an arch when it lands.

2. The foot should fall under the hips, not in front of the body. One way to avoid taking too big is to increase your cadence.

Running at a faster cadence will cause you to lift and drop your feet at a faster pace, making it difficult to take too big a stride. Your feet should land at a frequency of about 170 to 180 times per minute.

3. Keep your abdominal muscles contracted when running with your feet elevated. Keep your head as far away from your tailbone as possible so that your muscles are as tight as possible and train your core torso while running. There is another way to go:

Focus on raising your feet as you run, as if you have a rope to hold your hips in the direction you are heading.

4. Keep your hands slightly bent, but don't clench your fists. A fist can cause tension in the forearm, which can interfere with the normal movement of the shoulder. Also, don't taut your fingers and slide them through the air. This may result in a circular movement of the arm instead of a forward and backward movement.

5. There is a tendency to shrug your shoulders when you feel tired. Keeping the shoulders sinking and posterior extension keeps the chest up and thus prevents this from happening. In addition, like a pendulum, you should move your arms from your shoulders so that the angle of elbow bend is stable.

6. Keep your elbows fixed at the correct angle (90 degrees bend) and pull them closer to your body, don't let your elbows expand outward. Doing so will make the arm movement more efficient.

7. Keep your head up and keep your eyes on the horizon so you can keep your legs elevated and straight while running.