But at this time, we must keep our feet down and remember that this is not a 100 meter sprint; to finish the race with a reasonable and even pace is the key to victory! 06 ignore the supplement of water and energy ﹣ in outdoor running, especially when the running distance is long, if the body suddenly lacks water or energy, it will undoubtedly put a lot of unnecessary pressure on the muscles, resulting in a strong sense of discomfort
.
This will not only limit the smooth movement and breathing of the body, but also waste a lot of unnecessary extra energy, thus affecting the comprehensive performance and training effect
.
As one of the most basic and easy sports, it can not only strengthen the body, but also help to shape and maintain the body
.
Therefore, do not ignore the running shoes status, or greedy, long-term wear life-span running shoes sports; otherwise, when really injured, not only spend more money and energy, but also interrupt training, affect health
.
And the dominant muscle of this knee lifting movement is the hamstring muscle at the back of the thigh, so in addition to running, you can also use some lower limb movements to strengthen it in fitness
.
In addition, at the end of the run, it is recommended to spend a few extra minutes jogging to ensure that the heart rate drops steadily and the muscles have the opportunity to metabolize the waste toxins accumulated during the previous run, so as to ensure the most rapid and efficient recovery of the body muscles
.
The main performance is the heel first landing, landing position is obviously in front of the body; such a wrong posture is easy to affect the normal transmission of strength, leading to leg injury, serious or even fracture! In order to avoid this kind of problem, partners should always make sure to land in the central area of the sole of the foot, and the landing position is vertical under the body
.
If you want to run smoothly and efficiently, you must make sure that your shoulders are extended and lowered, and your upper body is relaxed; your elbows are bent at a 90 degree angle, and swing with the rhythm of running
.
Many kids often have the wrong posture of upper body muscles are particularly stiff and shoulders are high when running
.
It is almost difficult to recover in a short time and continue to run, which will inevitably significantly affect the training quality and effect
.
However, in order to make running more interesting, we suggest that you often explore and find new running routes; especially for those who have been running on the hard surface of the road, you can also try running on the muddy road to reduce the pressure on your knees and enjoy the fun of running better! 04 long stride ﹣ the problem of long stride often appears in the later stage of running and when the body is tired
But a pair of running shoes whose life has expired can not provide such protection
.
< br > in daily running, especially in the novice stage, many young friends tend to be enthusiastic and feel that the more you run and the higher the frequency, the better the effect will be! But in fact, just as fitness training must follow the principle of gradual progress, running also needs to gradually increase the distance, duration or frequency step by step
.
Usually after 450-550 miles (720-880 km), it’s time to change! In daily running, most people take 1000-2000 steps for every mile (1.6km)
. 
First of all, take a few minutes to do some dynamic stretching before running
.
This not only easily affects the quality of running, but also increases the risk of injury and affects muscle recovery
.
08 drag your legs running in the normal running process, we naturally do not need to like sprinters, knee high; but if you want to improve the running efficiency, performance, you must have the consciousness of lifting the knee forward; and can not always give people a feeling of extra heavy legs, drag running! There is no doubt that this is a gradual process of improving running skills
.
Never run at a fast speed when there is no warm-up preparation and the muscle temperature is low
.
In addition, in the process of running, you can even occasionally fully straighten, lower your arms, and swing back and forth at will, so as to avoid the mistakes of upper body tension and shoulder shrugging
.
If you really don’t want to take the time to warm up, it is suggested to slow down and gradually accelerate in the first 1-3 km to serve as the warm-up link
.
Therefore, we suggest that you do not skip these two important links in order to save time and trouble
.
Of course, after running, don’t forget to replenish your body with water and energy in time! 07 shoulder posture is too tense and stiff
.
I’m reading personal wechat: fit777999.
.
Here, if you take 2000 steps per mile, it takes more than 12000 steps to run 10km
.
You can even imagine running on the hot coal, so as to keep a short and light pace as far as possible, so as not to burn the soles of your feet! 05 start too fast ﹣ start too fast, is also a novice stage of the most common running error; this often does not run for a while, the muscle is particularly tired, significantly affecting the overall training performance and effect
. 
Otherwise, it is likely to lead to over training, injury problems! Here, we recommend that you follow the 10% principle, that is, the increase of total distance or total duration per week should not exceed 10% of the previous week
.
09 lack of warm-up and relaxation
.
Therefore, it is favored by many children! Although, at first glance, running is very simple, as long as the legs can run; but in fact, if you want to really run efficiently and healthily, there is a lot of knowledge! Whether it’s a novice or an experienced runner, whether it’s outdoors or on the treadmill, the following nine mistakes are particularly common in normal running, which can weaken the effect of exercise, or make you sick and wounded! First of all, do many young people think that they can wear running shoes forever as long as they are not seriously damaged? But in fact, the life of running shoes is limited
.
In order to avoid this kind of problem, it is suggested to take reasonable food and water 1-2 hours before running to ensure sufficient energy and time for digestion
.
Finally, lack of warm-up before running and relaxation after running is a mistake that novices and veteran are easy to make
.
👆 Click the blue word above to follow and subscribe to the sports fitness GIF map
.
The role of running shoes is to provide buffer and support for knees and legs, and reduce the risk of injury as much as possible
.
I think it’s good
.
Whether they are on the treadmill or outdoors, the joint muscles of both legs will bear a strong impact with each step
.
Thus, the body can be fully adapted step by step to minimize the risk of injury! Running on a fixed route for a long time ﹣ many young friends who have been running outdoors for a long time often have their own fixed route, although it does not significantly affect the sports effect
.
In addition, it’s really hard for those who take part in the long-distance marathon for the first time to restrain their excitement by watching the people around them rush out like arrows
.
02 firmly believe that the more you run, the better
.
In addition, it’s a good choice to carry an appropriate amount of energy bar or mineral water during running
.
Welcome to forward it to the circle of friends for running
.