For beginners, what does the correct running form look like? How should the feet touch the ground?

First of all, the feet are on the ground. Also, don't run too fast. The left foot is in front and the right foot is in the back.

When learning to run, you must adjust your posture, the movement and amplitude of the swing arm have specific requirements, and the foot should land on the ground first in front of the foot. In this way, the balance can be good.

<>1. Forefoot running is the toe bone earlier than the heel, during which the triceps muscle of the calf produces eccentric contraction, which is conducive to pushing the ground in the later stage. This type of landing is usually common in sprints or 100-meter sprints, and requires high speed and leg strength.

2. Hind foot running is the heel landing earlier than the toe bone, the knee joint transitions from the straight position to the flexion position, and the quadriceps muscle produces eccentric contraction, so it produces a large load on the knee joint, which is not conducive to the later kicking force, and the relative running speed is slow.

3. Middlefoot running is the heel and toe bones landing on the ground at the same time, that is, the soles of the feet are on the ground, which reduces the impact on the knee joint compared with hindfoot running, and also reduces the strength demand for the calf hinderior muscles. The speed is between the hind and forefoot runs.

Treadmills are used for long-distance running, so they don't touch the ground on their toes. In order to pursue the fastest speed, the sprint must be the sole of the foot first, and the heel basically does not touch the ground, until the end, the long-distance running must be the heel or the middle of the ground, so that you can continue to exercise for a long time.

Running on the treadmill should also pay attention to the correct running posture.

1. Keep your body straight and keep your upper body in a line.

Some people are accustomed to arching their backs with their chests and chests when running, and the center of gravity of the human body leans forward, which will increase the pressure on the lumbar spine, which will cause lumbar strain after a long time. The impact force of the sole of the foot when running and landing is almost 5 times that of the bodyweight, and the forward leaning of the center of gravity will bring greater impact to the joints of the legs and feet, and discomfort will occur over time. Therefore, when exercising on the treadmill, be sure to tighten your abdomen and chest and tighten your lower back muscles.

2. Relax your shoulders and swing your arms back and forth.

The best posture is to relax the shoulders and hang down naturally, the arms are naturally slightly bent, the hands are half clenched into fists, do not swing the arms left and right, which will cause the center of gravity to swing left and right, which has an adverse impact on the knee joint. When you are tired of running, you should also be careful not to shrug your shoulders, you can shake your shoulders and relax.

3. Don't land directly on the soles of your feet.

Some people run on a treadmill with a particularly loud sound, which is likely to land directly on the soles of their feet. The impact of the sole of the foot directly on the ground will be very large, and there is no cushioning, which is easy to cause running injuries. You should land on your heels and mid-foot, then quickly roll forward on the balls of your feet and kick off the ground with your forefoot.

When the foot lands on the ground, it should not be too loud, but light and elastic.

Jogging and middle-distance running usually land on the ground first in the middle of the heel, and sprinting is forward, and the toe landing on the ground puts a lot of pressure on the small foot, which is easy to be injured.

Don't deliberately run in a certain position, you can run as easily as you want, but it is recommended that you run with the forefeet on the ground, the two feet are very easy to step forward, and the hands are also easy to swing with your feet.

Keep your eyes straight ahead, don't stretch your head forward, and don't shrink your chin.

Keep your head and shoulders stable, and don't shrug your shoulders or collapse your shoulders too much.

Keep your chest straight, lean forward slightly, and try to avoid running with your chest hunched over.

The swing arm should be a front-to-back 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.

Relax your hands into fists and let your fingers touch your palms lightly, without clenching them too tightly.

Run with both feet on the ground elastically, don't care whether the soles of the feet or heels hit the ground first, and at the same time, the stride length does not need to be large, but the cadence and stride length should be basically even. Pay attention to keeping the center of gravity of the body relatively stable.

Make good use of the upper body, swing the arms to drive the legs, so that the hands and feet match each other, and when the arms swing back, the lower legs and feet are lifted by the muscles behind the thighs, and the other leg is swung back along the rhythm of the pelvis.

When breathing through the nose and mouth at the same time, the mouth does not have to open too much, and each breath should be taken to exhale the air from the lungs as much as possible to increase the effective ventilation.