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.
03 let gravity help you run.
When swinging the arm, the forearm is flush with the abdomen.
Don’t underestimate this little change.
Reduce the swing range of the arm.
Running day after day without injury is the ultimate goal of every runner.
In this way, running will save a lot of physical strength – take a deep breath and vomit all your breath, which is the feeling of real relaxation.
10 moderate rest many people feel guilty about running one day less once they start running.
The accumulated fatigue of the body needs some time to recover.
07 choose the right running shoes.
05 toe first? No, it’s the metatarsal ball! The correct landing place is the plantar on the sole of the foot (zh í) the ball part is the round bone protruding from the forefoot.
Doing these little details of your body can make you run longer.
08 wear a heart rate meter.
Many runners can only run on hard roads.
Recently, I interviewed several people who have been running for more than ten years.
Especially for 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.
09 there is a process of slowly increasing the body’s adaptation to exercise intensity.
However, running every day is not necessarily the best choice.
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-.
When you use 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! 06 for runners who aim at fitness or take endurance as the main training goal, there is no need to force themselves to take slow and small steps High speed, big stride.
When the running speed is accelerated, it can also be changed into two steps, one suction and one exhalation.
Over the years, it can avoid bearing a lot of excess force for your knee.
Slowly increasing running mileage can effectively reduce the risk of injury.
04 keeping your knees bent is the premise of no injury.
Leaning forward is not bending down, but leaning forward as a whole.
When you just want to fall and don’t fall, you will find that you don’t need any strength to run this step.
Running is not a whim.
If you stick to it, it often lasts for several years at the beginning.
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 place, which will make you fall forward.
Learn to relax your shoulders.
When jogging, always keep your knees bent.
Large strides will make the knees and soles bear too much impact, which increases the risk of injury.
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.
We can try to use rhythmic breathing at ordinary times – three-step breathing and two-step breathing.
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.
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.
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.
Shaking your hands during running can also immediately relieve the tension of your shoulders.
Therefore, at the beginning of exercise, we should consciously control and take small steps.
Breathing is too important in running.
02 relax your body, then you won’t be tired.
Among all running equipment, running shoes are the most important.
Learning abdominal breathing will also greatly reduce the fatigue of running.
The knee when bending is like a spring, which can reduce the impact force when landing.