If you are used to running at night, keep running at night…
During running, you can bring a mobile phone or sports watch to record the running volume, duration and pace, and promote yourself to stick to running through quantitative recording and timely feedback.
In addition to the starting and ending hundreds of meters, the whole process basically maintains a uniform speed, maintains a stable rhythm and rhythm, and pays attention to feel the rhythm and rhythm of the body and keep it in this rhythm and rhythm.
Do heel lifting, ankle winding, spot running, back kick running, high leg lifting running, opening and closing jump, chest expansion and arm swing, etc.
If you are in a good mood and the weather is good on weekends, you can run a horse and a half.
You can’t run panting, and you can’t run out of breath.
It is better not to hold your chest.
The forefoot falls directly below the hip.
Keep your attention and concentration during running, feel your breathing, brain, body, body movements, current experience and surrounding environment, and fully enjoy the joy of running.
You can only run half a horse once a week, otherwise it will not be fitness, but self harm your health.
Stretching after running is the iron rule of running, otherwise you will find disease and damage your health.
Keep fit and run normally on weekdays.
When running, you should look up, straighten your neck, straighten your chest, close your abdomen and look straight ahead.
Breathe steadily, deep, gentle, round, stable and smooth, and keep breathing with spare strength.
Buy your favorite running clothes (sportswear) and running shoes, especially the color, style and comfort.
Warm up for 5 minutes before running.
If you don’t warm up, you won’t run.
It’s the iron law of running.
Running must warm up.
If you really like them, it will be easier to arouse your interest in running.
When landing, the knee bends, and the angle between the big and small legs is about 150 degrees (feel for yourself), so as to minimize the landing shear stress.
Control the running speed.
Form the habit of running regularly every day and don’t change the running time easily.
With the hip joint as the axis, swing the thigh to drive the lower leg, light rise and fall, run fast in small steps, use the traction of the center of gravity and the rebound force of the front sole to pull the lower leg up to 45-50 degrees (self exploration experience), and keep the stride light and fast.
Take the ankle as the axis, lean forward 15-18 degrees (feel for yourself), keep the trunk straight, keep the upper body stable, do not bend down or hunch, and use the traction of the body’s center of gravity to pull the body forward.
After running, stretch for 5 minutes, including front stretch, back stretch, foot stretch, hip stretch, back stretch and waist stretch.
Take the shoulder joint as the axis, quickly swing the arm, don’t leak the hand in the front, don’t leak the elbow in the back, the fist is only the longitudinal middle line of the body, half clench the fist, and avoid stretching the palm to run.
you can also choose your own pre run warm-up action combination.
If you are used to running in the morning, keep running in the morning.