When you vomit all your breath, you will feel really relaxed.
Especially for the majority of entry-level runners, it can share a lot of strength for your ankles and knees.
Just swing back and forth so that it can maintain body balance.
Slowly increasing the running distance can effectively reduce the risk of injury.
When swinging the arm, the forearm is flush with the abdomen.
03 Let gravity help you lean forward in running, not bending down, but leaning forward as a whole.
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 will also be shared on both sides of the body.
Reduce the swing range of the arm.
In this way, running will save a lot of physical strength – take a deep breath.
If you stick to it, it will last for several years at the beginning.
When jogging, you should always keep your knees bent.
You must accept this harmless running script! 01 Correct breathing is the basis of everything.
Therefore, when starting to exercise, you should consciously control and take small steps.
Running is not a whim.
10 Moderate rest Many people feel guilty of running less than one day once they start running.
Over the years, it can prevent your knee from bearing many redundant forces.
08 Wearing a heart rate meter can accurately and intuitively understand your heart rate.
The ultimate goal of every runner is to run without injury day after day.
05 Tip first? No, it’s the metatarsal! The correct landing site is the ball of the sole (zh í), which is the round bone protruding from the front foot.
You can scientifically determine whether you need to maintain, reduce or strengthen your body status through the heart rate meter; Avoid the danger of high temperature season and overtraining.
When you take it as the landing site, you will find that each time you land, your ankle can also play a great role in cushioning, greatly reducing the impact on your knee! 06 Slow speed and small stride are unnecessary for runners who aim at fitness or endurance.
When the running speed is accelerated, it can also be changed into two steps, one inhale and one exhale.
When you take a step when you are about to fall but do not fall, you will find that you do not need to use any strength to run this step.
Don’t underestimate this little change.
The knee when bending is like a spring, which can reduce the impact force when landing.
02 Relax your body so that you won’t be tired during running and learn to relax your shoulders.
Do a good job of these body details, you can run a longer distance.
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09 There is a process for the body to adapt to the intensity of exercise slowly.
Two days a week, other forms of sports are arranged: swimming, yoga or strength training, which can not only relax the muscles and joints of the legs, but also exercise the whole body, which is more conducive to physical health, and the exercise effect will be better.
Many runners can only run on hard roads.
Shake your hands during running, which can also immediately relieve the tension of your shoulders.
07 Choose the right running shoes Among all running equipment, running shoes are the most important.
The center of gravity falls in front of your body’s landing position, which will make you fall forward.
The accumulated fatigue of the body needs a certain time to recover.
We can usually try to use rhythmic breathing method – three steps one inhalation, two steps one exhalation.
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04 Keeping your knees bent is the premise of no injury.
However, running every day is not necessarily the best choice.
Large strides will make the knees and soles bear too much impact, thus increasing the risk of injury.
Even if you don’t want to be an “equipment party”, don’t hesitate to buy a pair of running shoes with excellent protection performance.
Learning abdominal breathing will also greatly reduce the running fatigue.
Recently, I interviewed several people who have been running for more than ten years and become healthier and healthier.
Remember, the 10% rule should be followed for the increase of running amount, that is, the running amount in the next week should not increase by more than 10% compared with the previous week.
Being eager to increase the amount of running is likely to make the body unable to eat at once, resulting in limb damage or decreased resistance, leading to disease.
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Breathing is very important in running.