Xiaobian recently interviewed many old drivers who have been running for more than 5 years and become healthier and healthier.
Let gravity help you run.
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.
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! 6.
When swinging the arm, the forearm is flush with the abdomen.
2.
Running day after day without injury is the ultimate goal of every runner.
When you relax your body, you won’t be tired from running.
Running day after day, I wish every runner can run without injury and enjoy the happiness of sports! Disclaimer: the content is from the Internet, WeChat official account and other channels.
When you just want to fall and don’t fall, you will find that you don’t need any strength to run this step.
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.
We remain neutral in our views and share only the reference and communication of runners..
Doing these little details of your body can make you run longer.
3.
Shaking your hands during running can also immediately relieve the tension of your shoulders.
The correct landing place is the zh í ball on the sole of the foot, which is the round bone protruding from the forefoot.
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.
8.
5.
There is a process of slowly increasing the body’s adaptation to exercise intensity.
Breathing correctly is the basis of everything.
Moderate rest many people feel guilty once they start running, but running every day is not necessarily the best choice.
Wearing a heart rate meter can accurately and intuitively understand your heart rate.
The accumulated fatigue of the body needs some time to recover.
Leaning forward is not bending down, but leaning forward as a whole.
Among all running equipment, running shoes are the most important.
9.
Don’t underestimate this little change.
Over the years, it can avoid bearing a lot of excess force for your knee.
Learning abdominal breathing will also greatly reduce the fatigue of running.
When jogging, always keep your knees bent.
10.
Front foot landing? No, it’s the metatarsal ball.
Especially for entry-level runners, it can share a lot of strength for your ankles and knees.
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.
Breathing is too important in running.
Therefore, at the beginning of exercise, we should consciously control and take small steps.
Just swing back and forth so that it can maintain body balance.
4.
When the running speed is accelerated, it can also be changed into two steps, one suction and one exhalation.
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.
Many runners can only run on hard roads.
Learn to relax your shoulders.
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.
The center of gravity falls in front of the body landing place, which will make you fall forward.
Keeping your knees bent is the premise of no injury.
You must accept this harmless running script! 1.
The knee when bending is like a spring, which can reduce the impact force when landing.
In this way, running will save a lot of physical strength – when you breathe deeply and spit out all your breath, you will feel really relaxed.
Slowly increasing running mileage can effectively reduce the risk of injury.
Choose the right running shoes.
Reduce the swing range of the arm.
7.
Slow 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.
We can try to use rhythmic breathing at ordinary times – three-step breathing and two-step breathing.
Large strides will make the knees and soles bear too much impact, which increases the risk of injury.