Reduce the swing range of the arm.

Learn to relax your shoulders.

In this way, running will save a lot of physical strength – when you breathe deeply and spit out all your breath, you will feel really relaxed.

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Breathing correctly is the basis of everything.

Moderate rest many people feel guilty once they start running, but running every day is not necessarily the best choice.

Taking it as the landing place, you will find that each time you land, the ankle can also play a great cushioning role, greatly reducing the impact on the knee! 6.

Therefore, at the beginning of exercise, we should consciously control and take small steps.

3.

Slowly increasing running mileage can effectively reduce the risk of injury.

10.

There is a process of slowly increasing the body’s adaptation to exercise intensity.

Running day after day, I wish every runner can run without injury and enjoy the happiness of sports! click 👇 Follow “runner” to share new content every day.

Large strides will make the knees and soles bear too much impact, which increases the risk of injury.

Many runners can only run on hard roads.

When jogging, always keep your knees bent.

Choose the right running shoes.

Leaning forward is not bending down, but leaning forward as a whole.

We can try to use rhythmic breathing at ordinary times – three-step breathing and two-step breathing.

Don’t underestimate this little change.

The correct landing place is the zh í ball on the sole of the foot, which is the round bone protruding from the forefoot.

Just swing back and forth so that it can maintain body balance.

When you just want to fall and don’t fall, you will find that you don’t need any strength to run this step.

Being eager to increase the amount of running is likely to make the body unbearable, resulting in limb injury or decreased resistance and induce diseases.

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.

Even if you don’t want to be an “equipment Party”, don’t be reluctant to buy a pair of running shoes with excellent protective performance.

Front foot landing? No, it’s the metatarsal ball.

Slow and small stride for the majority of runners who aim at fitness or take endurance as the main training goal, there is no need to force themselves to have high speed and large stride.

By mastering the body state through the heart rate meter, you can scientifically decide whether you need to maintain, reduce or strengthen; Avoid the danger of hot season and overtraining.

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Especially for entry-level runners, it can share a lot of strength for your ankles and knees.

Shaking your hands during running can also immediately relieve the tension of your shoulders.

The center of gravity falls in front of the body landing place, which will make you fall forward.

Learning abdominal breathing will also greatly reduce the fatigue of running.

Running day after day without injury is the ultimate goal of every runner.

8.

Let gravity help you run.

2.

  7.

When swinging the arm, the forearm is flush with the abdomen.

Xiaobian recently interviewed many old drivers who have been running for more than 5 years and become healthier and healthier.

The accumulated fatigue of the body needs some time to recover.

You must accept this harmless running script! 1.

Over the years, it can avoid bearing a lot of excess force for your knee.

The knee when bending is like a spring, which can reduce the impact force when landing.

When you relax your body, you won’t be tired from running.

Doing these little details of your body can make you run longer.

Breathing is too important in running.

When the running speed is accelerated, it can also be changed into two steps, one suction and one exhalation.

5.

4.

Among all running equipment, running shoes are the most important.

Keeping your knees bent is the premise of no injury.

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 shared on both sides of the body.

9.

Remember, the increase of running volume should follow the principle of 10%, that is, the increase of running volume in the next week should not exceed 10% compared with the previous week.

Wearing a heart rate meter can accurately and intuitively understand your heart rate.