Focus on “happy running” in blue 👉 Recently, a runner and editor complained: every time I see a boy running on the playground, I feel envious! In fact, I believe many runners have encountered this situation when they are running
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When they are running, others are as light as a swallow, their feet are as light as an ox, and their feet are as heavy as a devil
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If you encounter this situation, don’t think it’s because you love this land deeply, but you should pay attention to it ！ 1
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If you sit at your desk all day with your legs crossed, your legs will feel heavy when you suddenly start exercising
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This is because sedentary lead to poor blood circulation, causing muscle soreness, stiffness, atrophy and even loss of strength
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In addition, such as diabetes, varicose veins or smoking, can also make the leg become heavy
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2
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Obesity, overweight, if you are a regular eating without exercise, then the body can not digest the intake of sugar in the body, it can only be converted into fat in the body
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In this way, the sugar content in the blood increases, the fat cells continue to divide and grow, and the protein will condense together, blocking the flow of lymph, leading to skin hardening, and the lower body will become fat
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Therefore, after weight gain, the legs and feet will bear more downward force, and the most intuitive feeling is the heavy step
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3
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Wrong running posture running can improve our cardiopulmonary function, increase the metabolic cycle and enhance muscle strength
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However, the wrong running posture may bring you physical injury before you get a positive health effect
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The wrong running posture is also a major cause of heavy footwork: running on the tip of the foot, keeping the ankle in the position of stepping down all the time, which is easy to cause over tightening and sore leg muscles
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Deliberately raising the leg will cause excessive contraction of hip bending muscles, resulting in muscle tension and fatigue and soreness
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If the stride is too large, the body center of gravity will change greatly and shake more, which will increase the unnecessary physical consumption
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4
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The rhythm is not right
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If you’re running fast and slow, too fast, and your center of gravity is erratic
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The body needs to spend more energy and physical strength to maintain body balance and adapt to new rhythm changes
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In this constant change, there is no chance that the pace of running will become lighter, and it will make your feet heavier
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5
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It is suggested to run briskly, which is based on the balance of gravity center, body coordination, steady pace and stable rhythm
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Miss Dong suggests to adjust the following aspects: 1
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Adjust the running posture: run with the correct posture, keep the body straight, head upright, slightly downward, neck relaxed, eyes straight ahead
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The elbow is less than 90 degrees bent, the shoulder drives the arm to swing back and forth, the front of the foot first falls, the legs exchange, and then use the forefoot
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2
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Control rhythm: don’t start running too fast, try to start slow
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Choose your running speed according to your weight, then control your running rhythm within the speed range, and adjust your foot speed and leg speed at any time to adapt to your running rhythm
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3
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Weight loss in order to avoid the damage of bones and joints due to excessive load-bearing during running, it is suggested that runners with excessive weight should control the amount of running
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Before you start running, try walking or low impact exercise to lose extra weight
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Wait until the body gradually adapt, weight loss, and then normal running training
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4
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Strengthen the leg strength exercise, forward positive pressure can exercise the quadriceps, side stretching can exercise the core, raising the leg can exercise the back muscles
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In addition, in the office sedentary, should often change the sitting position, or use the office space for walking and stretching
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Only the right way of running can make us get twice the result with half the effort
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Therefore, in daily exercise, you can check whether the above errors also occur when you are running, and immediately correct and improve, so that the sports injury will be minimized
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