Put your head straight forward and look at the ground 3 ~ 4 meters ahead.

The more oxygen you take, the slower lactic acid forms.

3 steps per second) is a more labor-saving and reasonable choice.

It takes 3.5 seconds to fill the whole lung with oxygen.

Arm movement when running, the arms bend (slightly less than 90 °) and swing on the side of the body can generate thrust.

In this case, excessive bending of the legs will make the body move too much in the vertical direction, resulting in a waste of physical energy.

The greater the maximum oxygen uptake, the better the performance.

When breathing reaches its limit and the related oxygen uptake reaches its peak, runners can get the most energy, so they are likely to achieve the best results.

In order to better control your stride, you can practice mountain running, high leg lifting running and cross-country running.

The leg on the ground will straighten and the leg on the ground will bend.

However, in order to form such an ideal running posture, runners need to have certain physical quality and train.

If the stride is too small, the speed will be reduced accordingly.

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The rhythm of breathing and running will automatically adapt to the pace and heart rate.

This jumping running posture is similar to kangaroo jumping.

Inhaled air stays in the lungs to supply oxygen, while deep inhalation can prolong the time of air staying in the lungs.

If you want to inhale as much as possible, you must exhale as much as possible, which must be consciously trained.

When the hip is straight, the other leg will take the right step at the moment of foot touching the ground.

In fast running, it is recommended that the runner’s upper body lean forward, which can improve the transmission of strength.

During long-distance running, the medium step frequency of running about 180 steps per minute (i.e.

The strength of leg pedaling and the degree of knee lifting will affect the stride.

Running shoes with strong shock absorption are easy to make running posture unstable.

Trunk posture when running, the trunk should be straight and slightly forward so that the body’s center of gravity is in front of the metatarsal when the foot touches the ground.

Hip extension hip extension is the forward movement of the upper part of the hip.

The main part that determines the stride size is the hip.

At this time, the arms can not be tilted to the front of the body, nor can they sag.

Therefore, under the condition of producing the same amount of lactic acid, runners with high oxygen uptake can maintain aerobic exercise for a longer time, or run faster—————- Create beauty! Run healthy————– Garmin running watch (recommended link) garminhrm Pro advanced dual-mode heart rate band (recommended link)..

The pelvis should also lean forward slightly.

The runner “flies” over the ground, and his legs stay in the air at the same time.

The higher the frequency of the step, the faster the race.

If the stride is too large, the straightened knee will produce braking force and hinder the body from moving forward.

Your hands should clench naturally, with your thumb above your index finger.

There is no vertical movement in the ideal running posture.

And when the stride is too large, the foothold is before the center of gravity of the body, and the runner will follow the ground with his feet.

The shoulder should drive the movement of both arms according to the rhythm of foot landing.

This running posture is similar to that of an antelope.

In this way, with each step, the runner will lag several centimeters because of the additional braking force and the time wasted.

Stride the size of the stride depends on the speed of the run.

If you find it difficult to control your arm, you can swing your arm by holding heavy objects.

The stride frequency can be controlled by both arms during sprint.

If breathing is too short, it will cause a lot of oxygen to be excreted without use.

However, maintaining higher step frequency will increase awesome difficulty in strength storage and maintenance.

In addition, excessive stride will increase the load on the knee joint, because the impact on the foot during running is buffered by the knee joint.

When running, if the stride is too large and the hip posture is poor, it will seriously affect the performance.

In the competition, half of the endurance exercise ability depends on the amount of oxygen uptake.

Medium strides are recommended for long runs.

The arms should follow the legs rather than the legs following the arms.