Running is not a whim
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Even if you don’t want to be an “equipment Party”, don’t be reluctant to buy a pair of running shoes with excellent protective performance
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Just swing back and forth so that it can maintain body balance
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Running day after day without injury is the ultimate goal of every runner
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05 toe first? No, it’s the metatarsal ball! The correct landing place is the zh í ball on the sole of the foot, which is the round bone protruding from the front sole of the foot
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07 choose the right running shoes
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The center of gravity falls in front of the body landing place, which will make you fall forward
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However, running every day is not necessarily the best choice
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04 keeping your knees bent is the premise of no injury
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When the running speed is accelerated, it can also be changed into two steps, one suction and one exhalation
Doing these little details of your body can make you run longer
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We can try to use rhythmic breathing at ordinary times – three-step breathing and two-step breathing
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Leaning forward is not bending down, but leaning forward as a whole
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Using this method, you will find that the landing feet corresponding to the initial stage of exhalation are alternating, and the impact on the body is shared on both sides of the body
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Recently, I interviewed several people who have been running for more than ten years
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When you just want to fall and don’t fall, you will find that you don’t need any strength to run this step
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Many runners can only run on hard roads
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You must accept this harmless running script! 01 correct breathing is the basis of everything
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Among all running equipment, running shoes are the most important
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The knee when bending is like a spring, which can reduce the impact force when landing
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09 there is a process of slowly increasing the body’s adaptation to exercise intensity
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When swinging the arm, the forearm is flush with the abdomen
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08 wear a heart rate meter
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Wearing a heart rate meter can accurately and intuitively understand your heart rate
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Don’t underestimate this little change
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The accumulated fatigue of the body needs some time to recover
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Shaking your hands during running can also immediately relieve the tension of your shoulders
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02 relax your body, then you won’t be tired
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Slowly increasing running mileage can effectively reduce the risk of injury
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Large strides will make the knees and soles bear too much impact, which increases the risk of injury
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Over the years, it can avoid bearing a lot of excess force for your knee
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Reduce the swing range of the arm
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In this way, running will save a lot of physical strength – take a deep breath and vomit all your breath, which is the feeling of real relaxation
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Breathing is too important in running
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When jogging, always keep your knees bent
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By mastering the body state through the heart rate meter, you can scientifically decide whether you need to maintain, reduce or strengthen; Avoid the danger of hot season and overtraining
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Especially for entry-level runners, it can share a lot of strength for your ankles and knees
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If you stick to it, it often lasts for several years at the beginning
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Learn to relax your shoulders
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03 let gravity help you run
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Taking it as the landing place, you will find that each time you land, the ankle can also play a great cushioning role, greatly reducing the impact on the knee! 06 slow speed and small stride for the majority of runners who aim at fitness or take endurance as the main training goal, there is no need to force themselves to have high speed and large stride
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Learning abdominal breathing will also greatly reduce the fatigue of running
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Two days a week are arranged for other forms of exercise: swimming, yoga or strength training, which can not only rest the muscles and joints of the legs, but also exercise the whole body, which is more conducive to physical health and better exercise effect..
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10 moderate rest many people feel guilty about running one day less once they start running
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Remember, the increase of running volume should follow the principle of 10%, that is, the increase of running volume in the next week should not exceed 10% compared with the previous week
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Being eager to increase the amount of running is likely to make the body unbearable, resulting in limb injury or decreased resistance and induce diseases
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Therefore, at the beginning of exercise, we should consciously control and take small steps
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