Although I have said it countless times, there are a lot of runners who run without warm-up! In addition to helping reduce running injuries, proper warm-up can also make your running easier and more lasting.

To be exact, the outside of the middle palm lands first, and then is lifted by the waist, hip and thigh, and the landing place should not be ahead of the center of gravity of the body.

In addition to breathing, step frequency is also the reason why many people are out of breath during running.

But looking at those great running gods, half a horse and the whole horse came down.

Only by doing this preparation, the later process will not make the body have too much warm-up burden, and the body can be more state and lasting in the process of running.

I believe you can run “easily” like the great God! 01 don’t underestimate the warm-up.

If you want to change your breathing style, you must intervene and practice more in your daily life.

02 running posture is very important.

05 step frequency should be stable.

Improper breathing will lead to out of breath, even abdominal pain or lung discomfort, cough, and even hypoxia or heart disease.

Many people will let their full power output in the starting stage to make their heart rate reach the highest point, and then have difficulty breathing and it is difficult to adhere.

Before running, it’s best to warm up for 5 minutes, move hands and feet, and then start running to avoid sprain during exercise.

Some wrong running posture will make you run harder for colleagues who bring running injury.

If you breathe like this often, it’s no surprise that you run tired and slow.

Run three times a week for more than 4 kilometers each time, and run slowly to make your body feel transparent after running.

This involves what we usually call three-step one call, two-step one call or several step one call.

compression socks running

In a tense state, the chest will be tight, so the breathing will be faster and shallower.

But whatever the breathing rate, it should be consistent with our gait frequency..

Only when the strength of muscles and joints decreases slowly, can they run slowly.

However, in fact, breathing contains a lot of knowledge.

Every time you move forward, you lift your legs with the force of leaning forward, not push forward.

It is a deep breathing, which improves the degree of gas exchange and respiratory efficiency.

Compared with chest breathing, abdominal breathing makes our diaphragm move up and down.

The starting period is the time when people are most energetic.

Which link is not right? Dongniu found the six skills of running without tiredness summarized by the great God running today.

Learning to breathe correctly during running can not only make you run easier, but also help you prevent injuries.

There is a stress on running speed.

Therefore, before starting running, you must check whether your running posture is correct and labor-saving.

 2.

Whether it is sprint, long-distance run, acceleration run or jump run, you should warm up your body to achieve a warm-up effect.

It only takes one month to become addicted.

Disorderly breathing will make the body tense, resulting in the inability to make the most effective use of vital capacity.

In this way, they will feel very tired and it is difficult to adhere to a few kilometers.

03 can you really breathe? Almost every runner pays great attention to topics such as equipment, running posture and injuries, but breathing is always ignored.

Putting aside all kinds of techniques, just practicing breathing can make it easier for us to run.

The breathing rate is determined by the intensity of our running.

During high-intensity exercise, the respiratory exchange rate of breathing with the mouth is higher, so when there is insufficient oxygen, breathing with the mouth becomes a better, or natural choice.

The higher the intensity, the higher the respiratory rate.

The correct running posture is that the upper body is upright, the lower body is relaxed, the body leans forward, the head is straight and straight as the back, and the head, chest and navel are in line.

This is to minimize the pushing action, so as to reduce the pressure on the knee.

The thighs and lower legs are soft and relaxed, and the body tends to fall forward from the ankle, so as to push the body forward, and the middle foot falls to the ground.

Don’t run too fast unless it’s used for competition.

Whether training or competition, the most important thing is to step by step and control the stable rhythm.

If you run too fast, you can only exercise your muscles, and the ability of your muscles will decay quickly after you don’t exercise for a period of time.

Even if they gasped, they looked very relaxed.

Just like cooking, you have to warm up the pot first.

Breathing is an unconscious behavior.

You need to pay attention to your breathing during running: 1 Try to focus on your exhalation, which will release more carbon dioxide and help you breathe in deeper.

Do a good job in these six aspects.

Relax your arms and swing back.

Correct running posture is a compulsory course for every runner.

In endurance sports such as running, warm-up exercise can also accelerate, improve muscle viscosity, enhance the ability of heme and myoprotein to bind and release oxygen, and reduce vascular wall resistance.

The twisting of your back, especially the waist, in the swing will lift the gluteal flexors, and then lift the thighs, lower legs and feet forward.

3.

breathe once per step, while humans can use a variety of breathing patterns.

04.

The flow rate and flow rate of blood increase with the rise of muscle temperature, which improves the supply and transportation of energy and the elimination of metabolites.

Four legged animals usually act in a 1:1 coupling ratio, i.e.

The weight of your body is leaning forward and pressing on your abdomen.

Running posture is the basis of all running skills.

Have you ever been in a situation where you haven’t been running for a few kilometers, you have enough strength and physical fitness, but you just have difficulty breathing and can’t breathe, so you can’t continue running at all.

Many people can’t run for long, not because they don’t have enough cardiopulmonary endurance, but because they can’t keep up with their breathing.

Warm up exercise can increase the speed and strength of muscle contraction, improve muscle coordination, and prevent or reduce the injury of muscles, tendons and ligaments.