2.

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

When running, you just need your hips to move freely with your steps.

Conversely, if you don’t master this posture well, you can’t make progress in technology.

The “key running posture” is completely taken from nature, and all connective tissues are in a state of preparation for optimal efficiency.

Pull up the ankle vertically from below the hip to shorten the touchdown time as much as possible, relax the hind legs and follow the action as long as the balance support is maintained.

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

When running, doing this exercise will be more limited.

The movements on both sides of the body should be controlled within the range of running..

The time for the feet to move forward should be after the total center of mass moves, and the degree of movement should be able to complete the conversion support.

8.

This is to train coordination and reaction speed.

Pony changes the support point with the smallest action, keeps the upper body relaxed, focuses on the support point, should only use the metatarsal ball to support, lift the soles of the feet and touch the ground to maintain balance.

Pull your feet up by using the ground reaction force and muscle expansion force to minimize physical consumption.

With the movement of the front legs, this method can speed up the reaction speed of the feet.

After skilled movement, you will feel the soles of your feet like springs.

5.

13.

This is the best exercise to learn to use muscle elasticity.

9.

If the legs maintain the S-shaped posture, the movement will be more smooth.

  First step    Section1   1.

2.

Pay attention to the three point line, and the hips are directly above the support point.

6.

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

The function of the shoulder (swing arm) is to maintain the balance of the vertical line of the body when the feet are supported on the ground.

The support point under the total center of mass should be in the forefoot to maintain balance.

The elasticity and coordination of forward heel touch are the basis of this exercise to minimize the touchdown time.

With the step forward, the total center of mass naturally moves forward.

When running, pay attention to the feeling of this action, control this action, and then gradually narrow the range of left and right jumping steps.

10.

During practice, use the anterior tibial muscle to lift your toes, relax your body and keep your legs in an S-shaped position.

Shuffle when jumping back and forth, the balance point is always directly below the hip.

One leg active running lunge reduces the alternating time of steps.

Forward change of support: Based on this, start to move your body forward, always remember your key running posture, keep your ankles directly below the total center of mass of the body, land only on the ball of the foot, keep a slight distance between the heel and the ground, and keep your knees bent all the time.

At the same time, help you stay away from harm.

The forward pony should pay more attention to the degree of force of movement than the conversion support.

Remember to lift your heels off the ground and land on the ball of your metatarsal.

Hip twist this exercise strengthens the flexibility and elasticity of muscles.

3.

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

11.

Don’t stop, be relaxed and flexible.

1.

It’s not easy at first, but it’s one of the most effective exercises to help you learn posture running.

It is a good way to train balance.

This action is to practice changing the supporting foot in the limit state.

The upper body and arms should be relaxed, and these two parts should not be used as much as possible.

  Step 2    Section2   After mastering the first part, practice the second part.

Just as we can say that the landing of the forefoot is the result, we can’t blindly require the landing of the forefoot.

Only when the quadriceps femoris reduces its output will it not hinder the movement (don’t take the initiative to force, just hold it).

Forward shuffle the purpose of this exercise is to keep the elastic kinetic energy of the metatarsal ball when touching the ground, rather than braking or pausing.

7.

10.

8.

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

The landing position of the two feet should be aligned.

7.

Hopinplace this exercise uses only one foot to support and maintain balance.

Use the ground reaction force and muscle stretching force to jump up to shorten the contact time between the sole of the foot and the ground as far as possible.

Your heels are always off the ground.

9.

Palm to foot relaxation and complete coordination are the key to this exercise.

When the feet bounce up (basejump), the knee joint is always bent and the ankle is stable.

Pull up the soles of your feet quickly.

After mastering these exercises, you can train in any combination according to your ability.

4.

6.

Keep your heels off the ground.

seamless bandana

5.

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

Alternate step forward (switch) requires greater coordination and balance ability.

It is a posture in the alternating process of two foot circulation, and it is also the key to skilled running.

The position stance is the key stance that produces all movements, and can also be used as the starting action of any movement; It is recommended to work in pairs or check the posture with a mirror.

The faster the action, the better.

Pay attention to the key running posture, maintain the correctness of the action, and complete the action with both feet in turn, so as to ensure the speed of the action.

The hind legs relax naturally.

3.

Most importantly, the weight always falls entirely on the metatarsal ball.

Pull one foot forward to maintain balance, keep the other foot relaxed, let the gravity traction fall naturally, let the muscle stretching force and the ground reaction force play a role, and let the foot move effortlessly.

The upper body and arms relax naturally.

Master the concept, image and feeling of “key running posture”, and your running skills will be improved to a new level.

Forward lunge: the weight of the body only falls on the front foot.

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

4.

The energy should be below the body, not above.

Toe up this exercise trains the runner not to touch the ground with his toes.

Side shuffle focuses on alternating the total center of mass of the body to the left and right sides.

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

Don’t change the supporting foot, only use one foot to support.

Single skip forward: use the ground reaction force and muscle stretching force to quickly pull the ankle vertically upward, and let the body center of mass move forward naturally.

12.

After proficiency, speed up the movement without sacrificing balance.

> > > The key running posture is to land on the ground with the metatarsal ball as the support point, all joints of the legs are slightly bent (especially the knee joint), and the heel is slightly higher than the support point (or slightly touch the ground after the front sole touches the ground).

What is the posture running method, that is, a set of posture to help you run by pulling up, falling, key running posture and the repetition of three simple movements.

Jump and touch your heels (heel touch) each time you jump, your heels touch each other.

Try to move faster, but don’t sacrifice balance.

So how to train to better achieve the correct running posture? Today, let’s introduce the highly practical three-step training method.