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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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03 let gravity help you run
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02 relax your body, then you won’t be tired
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Leaning forward is not bending down, but leaning forward as a whole
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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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When swinging the arm, the forearm is flush with the abdomen
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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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Wearing a heart rate meter can accurately and intuitively understand your heart rate
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Shaking your hands during running can also immediately relieve the tension of your shoulders
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Two days of other forms of exercise are arranged every week: 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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07 choose the right running shoes
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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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Large strides will make the knees and soles bear too much impact, which increases the risk of injury
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Doing these little details of your body can make you run longer
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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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You must accept this harmless running script! 01 correct breathing is the basis of everything
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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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The accumulated fatigue of the body needs some time to recover
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Breathing is too important in running
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08 wear a heart rate meter
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If you stick to it, it often lasts for several years at the beginning
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Therefore, at the beginning of exercise, we should consciously control and take small steps
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Running is not a whim
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Slowly increasing running mileage can effectively reduce the risk of injury
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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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Among all running equipment, running shoes are the most important
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Many runners can only run on hard roads
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Reduce the swing range of the arm
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The knee when bending is like a spring, which can reduce the impact force when landing
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Learning abdominal breathing will also greatly reduce the fatigue of running
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When jogging, always keep your knees bent
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10 moderate rest many people feel guilty about running one day less once they start running
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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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Just swing back and forth so that it can maintain body balance
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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
However, running every day is not necessarily the best choice
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09 there is a process of slowly increasing the body’s adaptation to exercise intensity
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Don’t underestimate this little change
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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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04 keeping your knees bent is the premise of no injury
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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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Over the years, it can avoid bearing a lot of excess force for your knee
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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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Running day after day without injury is the ultimate goal of every runner
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Learn to relax your shoulders
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