Some people run quite belly, that is the performance of insufficient abdominal muscles, may also be too much abdominal fat, so that the body center of gravity unconsciously back (think about pregnant women)

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Only in the process of “flying” in the air can we breathe in

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So we run, every step of landing support, is actually exhaling or holding breath

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Watching a marathon, you will find that the people running in the front are almost the same in running posture, while the people running in the back are in various shapes and have their own short boards

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Recently, with the recovery of running competition, many new runners have begun to step up their training and shock the competition they have just signed up for

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Some people’s stride length, but the stride frequency does not come up, is likely to be limited by breathing

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First aid inside to do artificial respiration is also required to lift the victim’s jaw, let mouth and trachea unobstructed

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Run up, no matter heartbeat breath muscle or skeleton, all changed intensity to be in motion

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People will unconsciously raise their head when their breath is not smooth, so as to ensure smooth breathing

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As I said before in breathing training, if you run intermittently and you are out of breath, your breathing rate will also increase

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Can increase abdominal muscle exercise, abdominal muscle exercise everyone will, online search

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Some people collapse waist running, the body is like a no straight Allegro, in the waist there is a less than 180 degree angle, that is the performance of insufficient psoas

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In addition, now people play with mobile phones, will also cause cervical spine stiffness, stretching forward, running also hard

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Many runners only do running training, but never do upper limb strength training

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You may have found that no matter how the stride frequency and stride length are, the master runs past you with stable body, smooth movement, silent landing and very light breathing, like a breeze

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The larger the step, the larger the arm swing range, the faster the step frequency, and the higher the arm swing frequency

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Behind the running posture of onrunning, there are many links

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To advance to a higher level of running, you need to consciously make up for the short board

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The amount of running is the foundation

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Vice versa, when we lack leg strength, increasing arm swing range can also help

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You will gradually become those masters you see, because the running posture of the masters is similar

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This will not only make the body harder, but also easily damage the psoas

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Rope skipping is a good training, not only to train the whole action chain, but also to train agility

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Please bear in mind that only when you exhale or hold your breath can you exert your strength well

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In fact, the center of gravity fluctuates through two buffers, the lower leg and ankle are the first buffer, and the thigh and knee are the second buffer

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So, if you find a runner running with his head up, it’s actually a dangerous sign that his breathing can’t keep up, and he is likely to have reached the limit of his body

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You might as well observe for yourself

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To solve the problem of running efficiency, it is often the best way to improve the effect

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Targeted training of calf and thigh quadriceps strength can make the foot light

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There is also a possibility of stomach stiffness caused by sedentary, think about “ge you lie”, when we get used to this position, the core muscle group will become relaxed

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It’s a huge leap from walking to running, but from running fast to running far, it will definitely need more growth and strengthening

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When you start running, mileage is the most important thing

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Waist collapse and belly straightening are all caused by core instability

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Some people have high stride frequency but small stride, which is also due to lack of strength

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Some people’s running steps are very heavy, and the center of gravity of each step will rise and fall, which is the performance of insufficient leg muscle strength

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Black run slang “running is a physical examination, where weak, where the first reaction.” Running a long distance often is helpful to find the short board and improve it

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For rookies on the road, when they run 20 or 30 kilometers, the short board will often appear

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When running for a long time, arm swing can not keep up with the burden, it will affect the results

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As a result, a strong lower limb matches a weak upper body, which is not only prone to upper limb fatigue, but also not good-looking

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This is also what we often say: “long distance running is a kind of physical examination.” See if you or your friends have a short board? Have you ever seen someone running with his arms down? It’s a sign of a lack of upper body strength / endurance

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In view of this situation, it is necessary to practice more waist muscles, exercise hard pull, goat push up and “Superman” movements on yoga mat

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Thigh quadriceps training is also very important, unarmed squat can be done, the strength is too weak to do the lunge, in short, the quadriceps is a very easy to strengthen muscle, and once strengthened, it is good for all kinds of running, cross-country running is inseparable from the quadriceps

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Beginners often have weak legs and thighs and can’t support the landing quickly, so it takes a little time to support their body

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My favorite method is slope training

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Especially after 30 kilometers, fatigue is coming, runners are more and more difficult, short board highlights

. compression sleeve shin splints

We are too lax when running

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Making up for it pertinently will greatly improve your performance

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When our core is tight, our body can keep a stable center of gravity, move in a straight line at a constant speed and save effort

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Some people can’t keep up with their breath when they run with their head up

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When we run, the arm and thigh move in coordination

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The larger the stride, the higher the impact

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Therefore, the increase of running stride frequency means that breathing should be adjusted accordingly

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Run to a certain stage, you will find that there is always one thing that takes the lead in limiting the improvement of performance, that is the short board

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Those who run slowly will be accompanied by the landing sound of duangduang, the undulating center of gravity, the shaking from left to right, and the heavy breathing Whether there is a short board, how to optimize the running movement, is an overall project, you need to make a comprehensive judgment

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Under such circumstances, we will find a variety of running postures

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Running tired, but also want to maintain a forward posture, it is very easy to collapse waist

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It’s not easy to exert your strength when you inhale

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To explore the problem of short board, for newcomers, can point out the direction of follow-up special training, and for experts, special make up short board, can have a new breakthrough

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About the training of respiratory system, the best way is to run intermittently, with high intensity and good training of cardiopulmonary system

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The simplest way to make up for upper limb strength training is to do arm swinging exercises with hands loaded (such as holding a dumbbell or a mineral water bottle)

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Some people run with unstable core, shake left and right, slouch waist or have a big stomach, some people run with low breath, some have high stride frequency but too small stride, and some have large stride but too small stride Some people can’t lift their legs after running for a period of time, while others can’t lift their arms It is the so-called happiness and running posture are similar, unfortunately each has its own sorrow

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The first step to becoming a runner means a certain amount of running

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It’s absolutely efficient to find a slope of several hundred meters

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Good habits are too important

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