Over the years, it can avoid bearing a lot of extra force for your knee.
8: Wearing a heart rate meter can accurately and intuitively understand your heart rate.
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Running is not a whim.
If you are eager to increase the running volume, your body may be overwhelmed at once, resulting in limb damage or decreased resistance and disease.
If you do not deal with it in time, it will lay hidden dangers for future health.
If you take a step just before you fall, you will find that you don’t need any strength to run this step.
Breathing is so important in running.
Remember, the increase of running volume should follow the principle of 10%, that is, the next week’s running volume should not increase by more than 10% compared with the previous week.
You must accept this harmless running script! 1: Correct breathing is the foundation of everything.
Using this method, you will find that the corresponding landing feet at the beginning of exhalation are alternating, and the impact on the body is shared to both sides of the body.
2: Relax your body and learn to relax your shoulders before running.
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.
The knee when bending is like a spring, which can reduce the impact force when landing.
Slowly increasing the running mileage can effectively reduce the risk of injury.
It is the ultimate goal of every runner to run day after day without injury.
When the running speed is accelerated, it can also be changed into two steps of one breath and one breath.
When swinging the arm, the forearm is flush with the abdomen.
Among all running equipment, running shoes are the most important.
Just swing back and forth so that it can maintain body balance.
Leaning forward is not bending down, but leaning forward as a whole.
Shaking your hands during running can also immediately relieve the tension of your shoulders.
5: Front foot landing? No, it’s the metatarsal ball! The correct landing place is the ball of the foot, which is the round bone protruding from the forefoot.
Reduce the swing range of the arm.
When jogging, always keep your knees bent.
4: Keeping your knees bent is the premise of no injury.
9: There is a process of slowly increasing the body’s adaptation to exercise intensity.
Doing these little details of your body can make you run longer.
10: Moderate rest many people feel guilty about running one day less once they start running.
7: choose the right running shoes.
The accumulated fatigue of the body needs some time to recover.
The more they run, the healthier they become.
We can try to use rhythmic breathing at ordinary times – three steps for one breath and two steps for one breath.
No matter how careful you are, it is inevitable that accidental injuries will occur in sports and fitness.
Therefore, at the beginning of exercise, we should consciously control to take small steps.
Especially for the majority of entry-level runners, it can share a lot of strength for your ankles and knees.
In this way, running will save a lot of physical strength – take a deep breath.
When sports cause accidental injuries, how do you deal with bumps, bumps, falls and sprains-.
However, running every day is not necessarily the best choice.
Learning abdominal breathing will also greatly reduce the fatigue of running.
You can scientifically decide whether you need to maintain, reduce or strengthen your body state through the heart rate meter; Avoid the danger of hot season and overtraining.
Even if you don’t want to be an “equipment Party”, don’t be reluctant to buy a pair of running shoes with excellent protection performance.
3: Let gravity assist you in running.
Don’t underestimate this little change.
Dongniu recently interviewed several people who have been running for more than ten years.
If you persist, it will often last for several years at the beginning.
When you spit out all your breath, you will feel really relaxed.
When you land on it, you will find that each time you land, the ankle can also play a great buffer role, greatly reducing the impact on the knee! 6: Slow and small stride for the majority of runners who take fitness as their goal or endurance as their main training goal, there is no need to force themselves to have high speed and large stride.
Many runners can only run on hard roads.
A large stride will make the knees and soles of the feet bear too much impact, thus increasing the risk of injury.
The center of gravity falls in front of the landing point of your body, which will make you fall forward.