The upper body should be relaxed and attention should be paid to the support point

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Don’t pause, be relaxed and flexible

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Switch requires more coordination ability and balance ability

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It’s not easy to start with, but it’s one of the most effective exercises to help you learn how to run

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Heeltouch: each time you jump, your heels touch each other

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Hand to foot relaxation and complete coordination are the keys to this exercise

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Use the reaction force of the ground and the stretching force of the muscle to jump up, and try to shorten the contact time between the sole of the foot and the ground

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Pay attention to the key running posture, keep the correctness of the movement, complete the movement with both feet in turn, and then ensure the speed of the movement

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When you run, you’ll be limited to doing this exercise

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The upper body and arms relax naturally

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The forward pony should pay more attention to the strength of the movement than the change of support

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Do not change the support foot, only use one foot support

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The landing position of both feet should be aligned

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Double forward lunge: pull your feet up in turn, and use your feet to support your weight in turn, so as to shorten the touchdown time as much as possible, unless you need to change the support

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Just follow the training! >>During training: it is recommended to use any training method that you feel most natural as an exercise first, and remember to keep your upper body relaxed all the time

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The core of “posture running method” is called “key running posture”

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Toesup this exercise trains runners not to touch their toes on the ground

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After mastering these exercises, you can train according to your ability

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Keep your heels off the ground

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The focus of sideshuffle is to change the total center of mass to the left and right sides alternately

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In forward lunge, the weight of the body only falls on the front foot, and the ankle is pulled up vertically from the bottom of the hip to shorten the touchdown time as much as possible, and the hind legs are relaxed as much as possible to follow the action, as long as the support on the balance is maintained

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The second step is to practice the second part after mastering the first part

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After skilled movement, you will feel the sole of the foot like a spring

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Forward change of support: Based on this, start to make your body move forward, always remember your key running posture, keep your ankle just below the total center of mass of your body, only touch the ball of the foot, keep a slight distance between the heel and the ground, and keep your knee always bent

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Pay attention to the line of three points

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It is suggested to work in pairs or check the posture with a mirror, which is a good way to train balance

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It’s a position in the cycle of alternating feet, and it’s also the key to running skillfully

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Pull up the sole of the foot quickly, and use the ground reaction force and muscle stretching force to pull up the foot to reduce the physical consumption as far as possible

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The upper body and arms should be relaxed

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With the step forward, the total center of mass will naturally move forward

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This is the key posture to produce all the movements, and it can also be used as the starting action of any movement

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Forward shuffle the purpose of this exercise is to keep the elastic kinetic energy of the metatarsal ball when it touches the ground, instead of braking or stopping

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Hip twist this exercise strengthens the flexibility and elasticity of muscles

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The energy should be at the bottom of the body, not at the top

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Try to move as fast as you can, but don’t sacrifice balance

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So how to train to better achieve the correct running posture? Today, we are going to introduce the three-step training method with strong practicality

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Running lunge with one foot can shorten the time of pace alternation

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Just as we can say that forefoot landing is the result, we can not blindly ask forefoot landing

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Only when the quadriceps reduces its strength will it not hinder the movement (don’t take the initiative to push, just hold on)

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The “key running posture” is completely natural, and keeps all connective tissues in a state of preparation for optimal efficiency

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Pull one foot forward to keep balance, and keep the other foot relaxed to let gravity pull down naturally, so that the muscle’s stretching force and ground reaction force can play a role, so that the foot can move effortlessly

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If you master the concept, image and feeling of “key running posture”, your running skills will be promoted to a new level

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The degree of the movement should be able to complete the change of support

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The most important thing is that weight always falls completely on the ball of the metatarsus

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Forward heel touch elasticity and coordination are the basis of this exercise

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When running, you should pay attention to the feeling of this movement, control this movement well, and then gradually narrow the range of left and right jumps

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Try to shorten the touchdown time

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This method can speed up the reaction speed of the feet

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The hips are directly above the support point

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When practicing, use the tibialis anterior muscle to lift the toes, relax the body, and keep the legs in an S-shape

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Changing support: your feet change the total center of mass of your body in turn

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Shuffle: in shuffle, the balance point is always under the hip

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In the key running posture, the legs should always be bent, and the supporting feet should form a supporting point at the metatarsal ball to make the body S-shaped

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Hop in place this exercise uses only one foot to support and keep balance

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Try not to use these two parts

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This movement trains our sense of balance and develops the feeling of the foot when changing support

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After proficiency, speed up without sacrificing balance

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This is to train coordination and reaction speed

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The function of the shoulder (arm swing) is to maintain the balance of the vertical line of the body when the feet are landing

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Base jump: keep the knee joint bent and ankle stable all the time

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On the other hand, if you don’t master this posture well, you can’t make progress in technology

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The support point under the total center of mass should be in the forefoot, keep balance, the faster the movement, the better

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The time for the feet to move forward should be after the movement of the total center of mass

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The hind legs relax naturally and move forward with the forelegs

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At the same time, help you stay away from harm

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Double skip forward uses muscle elasticity to make the supporting foot pull up naturally, focusing on the action of lifting and pulling the leg up, which can reduce the energy consumption of supporting leg conversion

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Forward hip twist: both sides of the body should be controlled within the range of running.

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When running, you just need to move your hips freely with the pace

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Pony changes the support point with the smallest movement

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Single skip forward uses the ground reaction force and muscle stretching force to quickly pull up the ankle vertically, and at the same time, let the body center of mass move forward naturally

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This is the best practice to learn to use muscle elasticity

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If the legs keep S-shape, the movement will be more smooth

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>>>>The key running posture is to land on the ball of metatarsus as the support point, all joints of the leg are slightly bent (especially the knee joint), and the heel is slightly higher than the support point (or slightly touches the ground after the forefoot touches the ground)

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You must just pull your ankle directly above your hips, and then let your feet fall by themselves

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Your heels are always off the ground

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It should only use the metatarsal ball to support and lift the sole of the foot to touch the ground to maintain balance

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This movement is to practice changing the support foot in the limit state

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What’s posture running method? It’s a set of posture to help you run by repeating three simple movements: pull up, fall and key running posture

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Remember to lift your heel off the ground and land on the ball of your sole

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