What does the correct jogging posture look like?

Correct jogging posture 1, head.

Many people like to keep their heads down or tilt their heads back when running, in fact, this kind of running posture is very bad for our body, which will increase the pressure on our spine and cause our neck pain!

Therefore, when running, we should look ahead and keep our head level, so as to relieve the pressure on the spine and prevent fatigue damage caused by excessive force on the spine.

2. Arms. In the process of running, I often see some people, their arm swing is very incorrect, they like to swing their arms from side to side, or not swing their arms, in fact, this posture affects the effect of running.

When we run, our arms should swing back and forth, so that we can drive our body to save energy and let us run faster and farther.

3. Abdomen. When we run, we should keep our chest and abdomen straight, keep our body in a straight line, and don't hunch our back, otherwise it is easy to cause excessive pressure on our spine and lead to spinal injury.

At the same time, the upper part of our body should be slightly leaned forward, which can make us run more effortlessly, and at the same time, it can also reduce the impact force when landing.

4. Legs. There are many people who like to freeze their calves and move their thighs when they are running, which is actually a very bad running position. Because it is easy to cause calf muscle strain and knee damage!

When we run, the thighs should drive the calves, so that they can be well cushioned, so as to reduce the pressure on the knees and prevent them from being damaged.

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.

2.Arms and hands.

Essentials of running movements: The swing 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, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees.

3.Waist. Essentials of running movements: Keep your waist naturally upright, not too straight. Maintain your trunk posture while maintaining a slightly tense muscle, taking care to cushion the impact of your feet hitting the ground.

4.Heels and toes.

Essentials of running movements: If the stride length is too large and the calf is stretched too far, it will land with the heel and produce a brake reaction force, which will cause great damage to bones and joints. Landing correctly with the middle of your foot and allowing the impact to quickly spread over the entire ball of your foot.

<> like the woman's posture in the picture above.

The head, arms, and torso are relaxed, the pace does not need to be deliberately expanded, and the speed is controlled in a state where the breathing can be kept smooth and even.

The jogging posture is to move your body before jogging, and to push the bones and joints to stretch your legs and bend over, so that you can move, and you can jog when you are hot, and the right thing to do is to jog the small arms and big arms to move slowly, don't eat too excited, the dishes are intense, so run slowly, so as to run out of the pressure value of jogging.

The jogging posture should be with your arms up, leaning forward slightly, and looking ahead. Adhesive tape, a running position with the sole of the foot on the ground. If you don't feel good about this posture, you can raise your chest up, and this is just fine. As a posture for jogging.

It should be that the hands are free and the legs are moving in unison. Chest up slightly, look forward with both eyes, and breathe evenly. This should be the correct posture for jogging.

Personally, I think that the most comfortable running form is the most correct, and there is no need to pursue the sameness. So I think when you jog, how your arms are shaking comfortably, how your legs are comfortable walking.

My own thoughts are as comfortable as running correctly.

Anatomical thought of the correct running position is that the posture of the upper body is similar to walking, the head is slightly raised, the body is straight, the shoulders are stretched back, the body is slightly leaned forward, the head and waist and feet are kept in a straight line, and the balls of the feet are touched as much as possible. Dr. Lu Zhiyong said that this posture should be the most in line with human biomechanics.

The latest American Journal of Sports Medicine has an article about running barefoot and running with shoes, a study of foot forces. In the end, the study came to the conclusion that running barefoot is the healthiest of all running positions, and it is the least likely to cause injuries due to the full ball of the foot.

When running barefoot, you can't land on the ball of your forefoot or your heel. If you simply land on the forefoot or heel, you will not be able to run, and you will feel a lot of pain. Passive, full foot landing may greatly reduce the probability of injury and morbidity.

Precautions for running:

1. Running should have a correct running posture.

Exercise requires correct exercise posture, improper exercise posture can easily cause physical injury. Generally speaking, during the running process, it is necessary to maintain the front and back swing arms, the upper and lower limbs are coordinated, the feet are elastic when landing, the breathing is rhythmic, and the body is relaxed and natural.

2. It is recommended to make a running plan.

Fitness requires perseverance, and the same is true for running, you can't "fish for three days and dry nets for two days". If the interval between two runs is too long, the fitness effect can not be accumulated, the physical fitness and function can not be consolidated and improved, and the effect is not ideal, so it is recommended to make a plan for running fitness, run at least 3 times a week, and run for more than 10 minutes each time.

3. Running should be gradual, and the exercise intensity should be combined with your own situation.

Generally speaking, exercise load mainly includes: amount of exercise, exercise intensity, and exercise density. Therefore, it is important to know how many laps to run, how much time, how long to run, and how much distance to run.

Don't make generalizations about how many laps you ran and how long you ran. Generally speaking, the intensity of the run is shorter, and the intensity of the run is shorter.

The above content reference: People's Daily Online - Running posture is correct to run healthy, People's Daily Online - Running in the morning is better than running at night?Pay attention to these points when running.

The correct running posture should be: the upper body is slightly leaned forward, the head is directly above the torso, the shoulders are slightly raised, the elbows are bent at 90 degrees, and the hands are half clenched into fistsDuring the run, the arms are relaxed and swing back and forth, the thighs are actively raised forward, the calves are naturally relaxed, and the forward swing of the thighs is relied on

Drive the hips forward and upward, land with the heel first and then quickly transition to the full ball of the foot, the back pedal is full and powerful, and the stride is large and elastic. This allows the abdominal muscles to tense and breathe evenly, elongated, full and rhythmic. The correct posture for jogging is as follows:

Other precautions: Choose a suitable place for running and avoid running on too hard surfacesChoose sneakers that are lightweight, comfortable, and stretchy;The stride length should be appropriate;Avoid excessive shaking of the waist and hips during running;Avoid exercising excessively;Warm up before exercising, and do stretching and finishing exercises after exercising.

1. The correct posture for jogging

The correct way to jog is to do warm-up exercises before running, stretch after running, insist on 2-3 times a week, 30 minutes each time is the best, and add 5-10 minutes each time after familiarization, it is best to control it within 1 hour. The stride length and cadence of jogging should be about 150-160 minutes, and the breathing rate should be adjusted.

2. Is it okay to jog?

Jogging, it is also an aerobic exercise, which can achieve the best effect. Jogging is a simple aerobic exercise, which can move the muscles of the whole body, promote the body to burn fat, and achieve the best effect. It's worth noting that the time to really burn fat starts after 30 minutes of continuous exercise, so you need to run for more than half an hour.

A slow long-distance run of more than 30 minutes can not only deplete a large amount of glycogen in the body, but also use body fat. Because the slow long-distance running is not very vigorous, it will not make the body excessively hypoxic, so it helps to consume fat, so as to achieve the purpose of **. Brisk walking should take at least 1 hour to have the same effect.

3. How long is the right time to jog

Jogging should be controlled for more than half an hour to achieve a good exercise effect, on the one hand, it can help us enhance our bone toughness and strength, can effectively help us reduce the threat of many diseases, on the other hand, female friends can also shape a slim body through jogging.

After 10 a.m. and after 5 p.m., morning running is the least recommended, the air is not good, most of the inhalation is carbon dioxide instead of oxygen, it is recommended that everyone run outdoors after 10 a.m. or after 5 p.m., for office workers and students, running in the morning is not realistic, running after 5 p.m. is better, and it can also eliminate the fatigue accumulated throughout the day.

1. Set a specific goal

Sign up for a 5km race. This will be your motivation and allow you to keep jogging regularly and be consistent. You have to know that it takes a while to learn how to jog.

If you're not positive enough and have a lazy attitude, it's better to find a partner to exercise with and push each other forward.

2. Listen to your body while jogging

There are two phases of exercise: strategic training to sharpen the body, and recovery at rest. Some people run too much and too fast and end up with injuries. If you can feel the signs of pain or fatigue in time, stop for a few days and adjust your training plan, these things won't happen.

3. Follow the three-week rule

Exercising requires patience, and it takes 21 days to develop a new habit. As long as you can jog every day, it will become a habit to build an active body through exercise. The first three weeks of jogging are the biggest challenge, and that's when you want to make it a priority in your life.

After three to four weeks, you will have a different experience.

With the improvement of people's living standards, more and more people have begun to pay attention to their physical health, and have taken many measures, among which exercise is a very important activity. There are many ways to exercise, such as: running, swimming, playing basketball, etc., these can achieve the effect of exercising, jogging is one of them, so what is the correct jogging posture?

1.The way your feet land on the ground.

Some people think that you should land on the ground with your forefoot when running, while others think that you should land with your heels. We recommend touching the ground with the middle part first. 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. We believe that only sprinters and middle sprinters are suitable for landing on the ball of the front foot. There may be exceptions for some people, but landing on the ground with your foot is a good way for intermediate and intermediate runners.

This reduces vibration and relieves pressure on the calf muscles and tendons, while preparing you for the next step.

2.Hip and head posture.

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

Keep your head straight and 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.Posture of the arms.

This pose is when you don't use a jogging stroller, but can swing your arms. First and foremost, don't stiffen your arms, clench your fists and bend your elbows completely. Stay relaxed.

Bend your arms naturally above the waistline, not too high or too low. Swing the arms back and forth alternately, moving the legs in the opposite direction. Sprinters run on the track with their arms swinging completely back and forth, and many long-distance runners swing in a slight arc, but good runners don't use their strength to swing their arms.

In other words, don't swing your arms violently.

With all that said, do you have a better understanding of what the correct jogging posture looks like? Jogging is suitable for women, the elderly, and people with low lung capacity, it is a slight strenuous activity, if there is any abnormality in both legs and feet, you can participate in jogging a few days after discharge, and slowly let your resistance recover.

5 waist poses.

Relax your waist and maintain your natural uprightness to maintain your torso posture. At the same time, the waist lifts the gluteal flexors by twisting in the swing of running, and then lifts the thighs, calves, and feet forward, cushioning the impact of the feet hitting the ground.

6 Posture of the torso and hips.

Keep your neck to your abdomen upright when jogging, and don't sway from side to side or up and down too much. This is good for breathing and balance.

When the leg swings forward, actively send the hip to ensure that the hip joint swings back and forth, reducing the impact of ground reaction force on the pelvis. But be careful not to twist too much, as it will increase the chance of injury.

7 Thigh and knee poses.

In jogging, the thighs and knees are swung forward, not up. It is necessary to ensure that the forward swing of the thigh is positive, and other lateral movements are easy to injure the knee joint.

8 calf poses.

When landing, you should have your calves pulled back so that your body can move forward. At the same time, don't straddle your calves too far. Avoid strain on the Achilles tendon due to excessive stool exertion.