How to improve your running posture? For all runners, there is no perfect running posture model, only the most efficient and ideal state for each independent runner.
When running, pay attention to control the stride not to be too large, in order to make your feet fall directly below your body.
Running is one of the most common aerobic exercise methods.
Many people are asking how to avoid heel landing.
When running, bend your elbows naturally, put them on both sides and relax, bend your ring finger and little thumb naturally, and open your thumb, index finger and middle finger naturally without deliberately swinging your arms.
When running, keep your feet as relaxed as possible.
Also note that the chin should not protrude forward.
● arms: during running, arm movement helps to push forward, while arm movement also helps to minimize trunk rotation.
Because it will hurt if you land with your heels, the body is “smart” to avoid this way.
You should not swing or swing at will.
You will find that leaning forward when heel landing is not enough.
Keep this range of motion, not too high or too low.
After all, this is posture training, not running training, so it doesn’t need a long time, and your feet can’t stand it.
Just touch your palms with your fingers.
Improper posture may not be a big problem, but running is a lifelong sport.
In addition, keep your knees slightly bent to help you absorb the impact when landing.
● feet: your feet should fall on the ground as lightly as possible, with the forefoot landing first and quickly transmitted to the toes and heels through the arch of the foot.
Running posture is one of the most important elements of running.
What is the standard running posture? ● head: head posture is the key to perfect running.
In the process of fast running, leaning forward, stride length and stride frequency will increase, and the impact of the ground on the knee will be absorbed by the thigh muscles.
● shoulders: when running, relax your shoulders and maintain left and right balance.
When running slowly, the body’s center of gravity is between the legs, which will maintain the stability of the body and better control the rhythm.
When leaning forward, it is difficult to land on the heel unless the anterior tibial muscles are very tight.
Some people are more used to heel landing, but with the increase of speed, the contact position between the foot and the ground will move forward, and the front foot or big toe landing is more necessary for sprint or medium and short distance running.
Remember not to shrug your shoulders, which will make your shoulders tense, increase unnecessary physical consumption, and affect the strength of your legs.
If your lower legs extend to the ground in front of your body, you’re walking too much.
If the torso leans forward or backward too much, the pelvis will also lean.
if the running posture is not correct, it will not only fail to strengthen the body, but also bring some damage to the health.
During the run, relax your arms as much as possible, keep your elbows bent at an angle of about 90 degrees, and keep consistent with the stride of your legs.
Your hands should keep holding your fists.
If your steps are too big and your legs are too hard, you will consume excess physical strength and make you very tired.
One leg in front, one leg in back, back and forth, that’s all.
In order to change this posture, you need to take a side running video, and then slow down.
Therefore, the choice of landing mode is actually more related to running speed.
● knees and legs: in endurance running, the knees are not raised too high.
But is running really such a casual sport? Of course, the answer is No.
If you learn to lean forward, then correct how to land on the soles of your feet.
Reducing the pace can make the pace more efficient.
When running, stand your shoulders and back upright and stretch your chest, which can make your lungs breathe as much as possible.
Therefore, for jogging, keeping upright is a better choice.
Stand slightly forward and feel the feeling when your body leans forward and your feet touch the ground.
● hands: keep your hands and wrists relaxed during running.
You will find that naturally you will run with the soles of your feet.
At the same time, do not lean back.
Each time can be very short, you can practice more times.
Of course, too much forward tilt will make the knees and back too tense, affect the stride, and hinder the driving force.
● torso: correct head and shoulder posture can keep the torso at an appropriate angle during running.
When running, control the height of the knee to control the speed of running.
Today, Xiaobian will take you to understand the correct running posture and the methods to correct the bad running posture, so as to solve the doubts of runners about running posture.
When running, your body should be almost straight and your upper body should lean forward slightly.
You should look ahead, look at the horizon, neither look up nor look down at the ground with your head and chest, so that you can straighten your neck and back.
It is suggested that runners find a soft and safe sand or dirt road, take off their shoes and start running barefoot.
At this time, the hips should also be kept straight.
During the run, swing your arm up or down, swing your hand up to the level of your sternum, and swing down to your belt.
If you really can’t find such a place, run on the treadmill and remember to wear five finger shoes..
Runners should properly adjust their center of gravity according to their own speed, so as to be safer.
Foot first or heel first? When the sole of the foot falls to the ground, it can better absorb the landing vibration, reduce the pressure stimulation to the triceps and Achilles tendon of the lower leg, and make the whole lower limb swing process more smoothly.
If you want to pursue speed, leaning forward is a necessary condition.
With the increasing popularity, many people think running is very simple.
Improve heel landing.
However, we can constantly optimize our running posture through some key details.
The accumulation of wrong running posture will cause serious consequences, and even become a source of your distress.
● hips: if you move your head, shoulders and torso correctly, your hips will naturally maintain the correct posture.
Leaning back will lead to a long step and the center of gravity will fall on the heel.