Running incorrectly and often getting injured, is there really the right running essentials?

In fact, many people don't pay attention to the right when running, they pay more attention to their running speed, their own running time, but they rarely pay attention to whether their running posture is correct!

A lot of people don't realize the importance of posture! In fact, your running posture directly determines whether you will get injured during running! There are many people who have knee injuries, muscle strains, and ankle injuries that are related to their running position!

If your posture is wrong from the beginning, it will be repeated again and again while running, so that the wrong running posture will lead to serious injuries to the body, and by the time you find out that you are injured, it will be too late!

So if you want to run for a long time and healthily, then you must master the correct running posture, today as a running expert who has been running for many years, I will talk about what are the essentials of running posture that we need to master?

1.Position of the head.

There are many people who like to keep their heads down or tilt their heads back when running, which is a big no-no in running! When running, we must have the right position of our head, we must keep it level, and we can't look left and right!

Our eyes must look forward, and it is best to maintain a visual distance of 50 meters! In this way, we can avoid injury to our cervical spine and help us relieve the soreness of our cervical spine when running for a long time!

2.The swing of the hand.

Great runners will use the inertia of running to make their running easier, in fact, we can also use the inertia of the body, especially when running, the swing of the hand has a great impact on the inertia of the body!

Our hands must be placed on the waist and swing back and forth with the body, which can help us use the inertia of the body to move forward, so that we can run easier, faster, and with less effort!

3.The force of the buttocks.

In order to run faster and run more effortlessly, we must learn to use our hips to exert force, not rely on the leg muscles, we must learn to open the hip joint, and cooperate with the gluteal muscles, so that we can run easily!

Many people can't find the feeling of strength in the hips, in fact, this can help us find this feeling through a certain amount of training! We can do dumbbell gluteal bridges so that we can gradually learn to use the muscles of the hips.

4.The body should be slightly tilted.

When we run, the body should be slightly leaning forward, many people run with their body perpendicular to the ground or hunched over, these are incorrect postures, if running in this position for a long time can cause our spinal injury!

5.Posture of the lower part of the body.

In fact, when running, the lower part of our body is the most stressed, so we should pay great attention to the posture of the lower part of the body! First of all, the thighs should be lifted and the calves should be driven through the knee joints!

Then land briskly and use the flexibility of your ankles and knees to absorb the shock! The knees and toes are in a straight line, and it is best to quickly transfer from the middle of the foot to the front of the ball of the foot when landing, so that it can absorb a certain amount of impact! a

When running, it is important to make fists with both hands, parallel to your waist, keep your body straight, relax your shoulders, twist slightly, and have a pair of comfortable shoes.

Before running, be sure to do a good warm-up and stretching exercise before running, protect your knees and ligaments to avoid injury, and have professional sports equipment.

The first point of running should be to pay attention to the chest and look up and look ahead, so that the legs should be kept at a 90-degree angle, so that the running is very powerful, and the second point is running, the two arms should be parallel to the forward.

The first point is that the most correct essentials of running are to keep your chest up and your legs up when running, so that you can run very correctly and not be injured.

If you don't run in the right position, it can cause damage to your spine. Therefore, during this process, many people will feel that their back hurts a lot. And in the process, it will also cause certain damage to everyone's knees.

Especially when going up and down stairs, you will find that your knees are particularly painful. If you don't run in the right position, you may also cause other diseases such as fasciitis or Achilles tendonitis. <>

Many people especially like running, because they think that running can exercise their body, and it can be **. However, if the posture is not correct during the running process, it will also have a great impact on the human body. Because at this time, it will hurt everyone's spine, and even make many people feel very painful in their backs.

And if you don't run in the right position, you will find that your knees will also hurt a lot. Especially when going up and down stairs, many people feel unbearable knee pain. Running in the wrong form can also cause some other leg diseases as well as foot diseases.

In the process of running, everyone must pay attention to their leg movements. Because at this time, the coordination of the legs is very crucial, and at the same time, everyone should also make the legs very relaxed. If your legs are particularly tense, you will find that your whole body will be very heavy.

And in the process of running, the calves should become naturally relaxed. At the same time, in the process of running, everyone should pay attention to the posture of swinging arms. The amplitude of the swing arm is also a certain particular, and in this process, the amplitude of the swing arm is too large, which will also cause some damage to the human body.

Although running is very helpful to the human body, in the process of walking, everyone must adopt the correct posture. Because improper posture will also cause great harm to the human body, and even cause some other diseases in the human body. At this time, you must pay attention to the coordination of your body, and during the process of running, the head and shoulders must be stable.

And after running, you must do stretching movements, stretching can not only relax the muscles of the whole body, but also relieve pain.

Running posture will not have a great impact, has a certain impact on their own posture, and will also affect their physical health, in daily life should pay attention to their running posture, maintain a good habit.

It can damage your ankles, it may affect your health, it may break your feet, and it will also cause a burden on your joints. Be sure to warm up in advance, wear a pair of running shoes, and also pay attention to your running posture, and be sure to bend your legs forward.

It is common for beginners to master incorrect and unsound running techniques. If you don't master the basic movements well, it's easy to get hurt if you want to improve your performance. Just like gymnastics, if you can't even do a front flip, can you still do a more difficult combination In the process of jogging, we can practice more running technical movements.

In high-intensity training, our energy is mainly focused on pace, breathing, and physical distribution, and we often don't think so much about technical movements. Proper technical movements can go a long way in avoiding injuries and detours in improving performance. Here's how to run in the right place.

1.Correcting the landing force and direction of the soles of the feet, amateur runners stomp their feet more obviously in high-intensity training or long-distance training. When jogging, we need to consciously control the soles of our feet and run more briskly.

When jogging, we don't have to care about speed. Our ankles should be flexible and the soles of our feet should land lightly, which is more conducive to protecting the knees and ankles. On the other hand, many amateur runners will have an "outer figure" or "inner figure" foot running posture.

In jogging, we can visually see the running posture of the feet and subjectively control the balls of the feet forward.

2.The landing position of the foot and the core strength of the ball of the foot should be directly below our center of gravity, which is a more scientific running position. If the stride length is too large, the landing point is far from the center of gravity, which is easy to cause injury.

Many runners don't tighten their core and don't use their core strength when they run. Instead, they exert too much force on their legs. In this way, they can't run far and are tired.

When jogging, we can practice tightening the core, feeling the strength of the core, and adjusting it slightly.

3 .By practicing swinging your arms in a jog, we can do a better job of swinging your arms: don't show your elbows in front and your hands in the back.

At the same time, the shoulders are open and the elbows are bent 90 °, with the shoulders as the axis. When you're running fast, you don't have time to think about that, and technical moves can be deformed.

4 .Cadence, stride length, and breathingIn jogging, our stride is reduced. We can try exercises to increase cadence. Jogging makes it easier to adjust our breathing to match the running frequency.

The correct running posture is to raise your chest up, then put your fists at your waist, then strengthen your legs, and then run slowly, but I think the most important thing is that when running, don't run too fast at the beginning.

Raise your head and chest up, do a warm-up exercise first, you can stretch in about 5 minutes. You can go for some push-ups. When running, it's best to lean forward with your upper body.

Keep your elbows at your sides. Don't sit on the ground or stop exercising immediately after running, you can slow down and walk slowly for 5 minutes.

First of all, before running, be sure to do a good warm-up exercise, then put your fists on your waist, straighten your chest, strengthen your legs, and then you can eat running, but you must run slowly, don't run too fast.

Some wrong running postures will cause greater damage to the body, such as the shoulders will always shake during running, which is easy at this time, bringing some burden to the body, and some people will collapse and run, and the waist is not straight, it is easy to have lumbar muscle strain. There are also some people who cross their knees when running, and running straight is very easy to cause the lack of cushioning when the feet land, causing knee pain. Be sure to pay attention to breathing when running, breathing is very important, have a rhythm recently, avoid talking during running, and also do a good job of exercising and stretching before protection, so that the body can be active, and the joint flexibility of the whole body will be relatively strong, and there will be no joint sprain.

The correct running posture should be the body slightly leaning forward, the head kept in an upright state, the eyes looking ahead, the core of the abdomen tightened, so that the shoulders are on both sides of the body to form swing arms, when running, keep the arms naturally forward and forward, the knee joint should also be straight forward, to avoid internal rotation, when landing to keep the ball of the foot on the ground, so that the knee joint has a better cushioning effect. Relax your shoulders. The pace does not need to be too large during the running, but do not accept it, and do not have large ups and downs in a basic constant speed state.

Generally speaking, running is better when it reaches 40 minutes, so that your body can enter the state of exercise, and you should also do a good job of stretching after running, so that the muscles of the body can be relaxed and there will be no strain. Don't sit down immediately after running, you can stand and move your ankles to relax your limbs, promote blood circulation, and help your body have a better fat-burning activity.

Finally, different people also need to choose according to their actual situation when running, and the appropriate intensity should also control the running time, and people who run for the first time should not be too fast or too long, otherwise it is easy to have body aches.

It may cause damage to the knee joint and other parts, which will cause fatigue, and also damage the muscles and ligaments of the legs; Be sure to warm up when running, don't drink water before running, don't brake hard when running, and be sure to have the correct posture.

Running with all hands on the ground, running on toes, running with figure-eight feet inside and outside, leaning forward and leaning back excessively; When running, you must be careful not to use these wrong running methods, otherwise it will cause a burden on the body and easily cause damage to the joints of the body.

The internal and external figure-of-eight feet are easy to cause injuries to the knee joints and other parts, and it is also easy to cause X, O-shaped legs. When running, you need to pay attention to the torso from the neck to the abdomen to keep the torso naturally upright, not hunched over or deliberately straight.

When running, you must not run fast, and there is a strong swing arm and the speed of running is very fast, but you should choose to jog the swing arm must be slight, must be suitable for your body must be comfortable, only in this way can you have the effect of exercise.

Running posture is incorrect, mainly will damage the knee, knee wear and tear will cause pain, try to wear knee pads and waist pads when running, protect the knee should also protect the waist and avoid muscle damage.

You need to warm up before running, so that it can play a good role in protecting and assisting in the next running, and secondly, you should pay attention to the breathing rhythm when running, master the focus point of the soles of the feet, and swing your arms naturally with your body.