By mastering the body state through the heart rate meter, you can scientifically determine whether you need to maintain, reduce or strengthen; Avoid the danger of hot season and overtraining.
Do a good job of these small details of your body, and you can run a longer distance.
04 Keeping your knees bent is the premise of not being injured.
This way, running will save a lot of physical strength – deep breathing, and when you spit out all your breath, you will feel really relaxed.
The accumulated fatigue of the body needs some time to recover.
It is not bending down, but the overall weight of your body is leaning forward.
07 Choosing the right running shoes is the most important of all running equipment.
Breathing is very important in running.
When you take it as the place, 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 not necessary for runners who aim at fitness or take endurance as their main training goal.
When you take a step when you are about to fall but haven’t fallen, you will find that you don’t need to exert any strength to run this step.
02 Relax your body and learn to relax your shoulders before you are tired.
When swinging the arm, the forearm is flush with the abdomen.
09 There is a process of slowly increasing the body’s adaptation to exercise intensity.
When jogging, you should always keep your knees bent.
Remember, the increase of running volume should follow the principle of 10%, that is, the amount of running in the next week should not exceed 10% compared with the previous week.
Especially for entry-level runners, it can share a lot of strength for your ankles and knees.
Over the years, it can prevent your knee from bearing many extra forces.
You must accept this harmless running script! 01 Correct breathing is the basis of everything.
The center of gravity falls in front of the body landing point, which will make you fall forward.
Learning abdominal breathing will also greatly reduce the fatigue of running.
Recently, I interviewed several people who have been running for more than ten years and have become healthier and healthier.
In running day after day, the ultimate goal of every runner is to run without injury.
Slowly increasing the running distance can effectively reduce the risk of injury.
We can usually try to use rhythmic breathing method – three steps, one inhale, two steps, one exhale.
03 Let gravity assist you to lean forward when running.
Moderate rest Many people feel guilty about running less than one day once they start running.
Being eager to increase the running volume is likely to make the body unable to eat at a time, causing limb injury or reducing resistance and causing disease.
Therefore, when starting to exercise, we should consciously control and take small steps.
However, running every day is not necessarily the best choice.
Shake your hands while running, and you can immediately relieve the tension of your shoulders.
Reduce the swing amplitude of the arm.
Click to follow the “Running Professor” and update the running dry running every day is not a matter of whim.
05 The toes hit the ground first? No, it’s the metatarsal ball! The correct landing point is the ball of the forefoot (zh í), which is the round bone protruding from the forefoot.
Even if you don’t want to be a “equipment party”, don’t hesitate to buy a pair of excellent protective running shoes.
Just swing it back and forth to keep it in balance.
It often lasts for several years at the beginning.
Don’t underestimate this little change.
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 is also shared on both sides of the body.
When the running speed is increased, it can also be changed into two steps of breathing and one step of breathing.
The knee when bending is like a spring, which can reduce the impact force when landing.
08 Wearing a heart rate meter can accurately and intuitively understand your heart rate.
Two days of other forms of exercise are arranged every week, such as swimming, yoga or strength training, which can not only recuperate the muscles and joints of the legs, but also exercise the whole body, which is more beneficial to the health of the body, and the exercise effect will be better-
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Many runners can only run on hard roads, and the large stride will make the knees and soles of feet bear excessive impact, thus increasing the risk of injury.