How do I adjust my center of gravity when running? What s the solution?

Many people start running and are used to using their calves (soles) and thighs (heels) to exert force. And this bad habit leads to the accumulation of lactic acid.

The culprit who runs out of energy.

To put it simply, running for a person who can't give up his hip is like running while sitting, sitting on his waist and facing forward completely by his thighs. It looks very bulky, the center of gravity is pressed back, and the stride length can't be released. <>

People who can send hips run like they are in the air. The two legs run like rolling wheels. The center of gravity is always in front of the outside of the body, and the center of gravity is pushed to walk, and after forming a habit, the stride length will increase, and the cadence will be increased and the running will become easier and easier.

Lean forward slightly while running, so that the balls of each foot can step on the ground just below the center of gravity of the body and absorb the impact from the ground. Avoid first contact with the heel of the ground, which is less able to cushion the impact of the ground that can be transmitted up the calf to the knee joint.

It is easy to cause the posterior tendon of the knee joint.

Ligament injury. <>

The knee should always be in a low position, in a single pendulum movement.

Don't raise your knees too high, raise your knees high, and your calves will be raised higher, so that your stride will be too big, your running will become too big, your body's center of gravity will rise and fall, and your knees will be subjected to more recoil every time you touch the ground.

When running, it is customary to arch the back with the chest and the center of gravity of the human body leaning forward, which will increase the pressure on the lumbar spine, and it will cause lumbar strain after a long time. In addition, the impact of the ** fall when running to the ground brings the impact of the soles of the feet.

Almost 5 times your body weight, leaning forward will bring more impact to the joints of the legs and feet, and discomfort will occur over time. Therefore, in the training process of running, we must develop the habit of tightening the abdomen and chest and tightening the lower back muscles. <>

Some teenagers like to sway their bodies from side to side when running, and feel that running in this way is exciting, just like the rocking action of riding a bicycle, but this will not only increase unnecessary physical exertion, but also destroy the straightness of running, affecting the speed and effect.

Beginners make the mistake of striding too long; That is, when the foot steps forward, the position of the foot at the moment of landing is in front of the body's center of gravity. You need to be careful not to land your feet too far above your body, almost just below your center of gravity; The knee of the landed foot remains slightly flexed; Lean forward slightly; Try to keep your stride as small as possible and have a high cadence.

In the process of running, slowly find the most suitable running form for yourself.

When running, you must pay attention to breathing problems, don't let yourself be too nervous, and use the method of two steps and one breath to adjust the center of gravity, and when running, the body must lean forward, never let yourself bend over and hunch, and when running, you must pay attention to posture problems, do not run at will, because this will make you feel very tired, and you will also adjust your center of gravity.

When running, you must adjust the center of gravity, and then you should also move the center of gravity of the body downward, so as to make your body more stable and not easy to fall, and at the same time, you must also adjust your breathing, pay attention to the rhythm of breathing, and you must be at a constant speed when running.

When running, you must control the muscle strength of your legs, pay attention to the center of gravity of your body, generally speaking, you must lean forward, not leaning back, the best way is to learn to control your running posture.

The center of gravity is placed on the soles of the feet. Running is when the center of gravity should be on the legs, keeping the core tight, tightening the abdomen, leaning forward slightly, and shifting the weight from the heels to the balls of the feet.

The body should lean forward as much as possible, and move the center of gravity forward, so that you will run faster, and when running, the spleen and stomach will not be so fast, and the center of gravity should be placed on the soles of the feet rather than the heels.

The higher the pace, the higher the center of gravity of the body. When comparing sprinting and long-distance running, especially jogging, the center of gravity of the body changes very much.

The pace is slowest when the back heel lands, the center of gravity is closest to the body, the fastest pace when the forefoot touches the ground, the center of gravity is on the forefoot, and the center of gravity is between the forefoot and the back heel when the whole foot lands. The faster the pace, the higher the stride length and cadence, the greater the distance the thigh steps forward during sprinting, and the smaller the distance the thighs step forward during jogging, resulting in the body's center of gravity not moving forward significantly.

Use your abdomen to adjust your center of gravity, and your center of gravity should be placed on your heels, otherwise it will be unstable to run.

When running, you must jog, you need to adjust your center of gravity, your steps must be small, you must reduce the pressure on your knees, wear a pair of shoes with good shock absorption, and pay attention to the problem of adjusting your mentality and exercising in advance before running.

When running, you must adjust your breathing, and then you should also find your own position, and move the center of gravity of your body downwards so that you can be more stable. When running, you must run at a constant pace, and then you should also adjust it according to your physical condition.

When running, you must adjust your breathing, and then you should also pay attention to the constant speed, do not accelerate at will when running, and then you should also pay attention to the steady pace, so that you can adjust the center of gravity, and the center of gravity should be moved downward.

A stable center of gravity when running also requires the usual body coordination training, and when the center of gravity of the body is left or right during running, we need to practice by swinging the arms. Fix the correct posture by practicing it while you are in place and on the move.

Here's how to train you::

1. Sink the shoulders to avoid shrugging, bend the elbows at about 90 degrees, and swing the arms with the same rhythm as the running rhythm;

2. Jumping on one foot: Exercising body coordination by jumping with one foot and missing foot;

3. Knee jump: start jumping upright in place and bend your legs and knees in the air.

The exercises to improve the control and balance of the body are as follows:

1. Squat training: control the knees not to exceed the toes, and squat quickly

When running, a stable center of gravity also needs to be trained in the usual body coordination, when the body is heavy and lacks blindness, the heart is left or right, we need to practice by swinging the arm. In place and on the move, the correct posture is fixed through constant practice.

Here's how to train you::

1. Avoid shrugging with your shoulders sinking, bend your elbows at about 90 degrees, and swing your arms naturally in line with your running rhythm;

2. One-foot jumping: Exercise body coordination by jumping with one foot;

3. Knee jump: start jumping upright in place and bend your legs and knees in the air.

The exercises to improve the control and balance of the body are as follows:

1. Squat rapid air training: control the knees not to exceed the toes, and squat quickly

Stabilizing the center of gravity while running also requires regular body coordination.

When the center of gravity of the body is on the left or right side of the body during running, we need to do the exercise by swinging the arms. Fix the correct posture by practicing it while you are in place and on the move. Sink your shoulders to avoid shrugging, bend your elbows at about 90 degrees, and swing your arms naturally in line with your running rhythm.

Jumping on one foot: Jumping on one foot exercises body coordination.

Knee Jump: Start jumping upright in place and do leg bends and knees in the air.

Improving your body's control and balance can also lead to simple core strength training.

Squat training: Control your knees not to exceed your toes, squat quickly, and train your body balance.

One-legged squat: Stand on one leg with the same standard as a squat, with the whole ball of the foot on the ground and the knee not exceeding the toes. Squat down with your hips flexed and your knees not exceeding your toes.

Diagonal prone support: Lift the left leg and the right hand at the same time, hold for about 30s, change to another group, and repeat the training to enhance the core strength and achieve the stability of the body muscles.

When the center of gravity is in a low position in running, the propulsion generated by the downward pressure of the center of gravity can be used to make the runner move forward more quickly, which requires us to adjust the body coordination in daily training to avoid the deviation of the center of gravity in order to achieve the best results. In short, it is very necessary to control the center of gravity of the body during running.