What are the essentials of running movements?

With the continuous improvement of living standards, people pay more and more attention to their appearance, but many people are getting fatter and fatter due to eating too much fast food and incorrect lifestyle. This is wrong and will bring various physical diseases over time. In this case, we need to learn some fitness knowledge. Running action essentials are one of them. Let us learn about it together.

Although long-distance running is an economical and effective aerobic exercise, social recognition and public participation are far from achieving the expected scale effect. The main reason is that exercisers do not correctly master the technical requirements of long-distance running and do not reasonably allocate physical strength, so they cannot experience the fun and physical benefits of long-distance running, and eventually give up. Let’s talk to friends about how to do long-distance running. Healthy long-distance running is also a high-intensity, endurance event, and generally lasts about 30 to 40 minutes. On the one hand, it requires minimizing energy consumption to ensure that the entire distance is completed; on the other hand, a certain running speed must be maintained. Therefore, it is very important to correctly master the essentials of exercise and reasonably distribute physical strength.

1. Correct running posture: After starting, lift your shoulders slightly, bend your arms to 90 degrees, and swing them naturally with the rhythm of running. The front and back swings should not be too big, but there should be slight up and down bounces. Shoulders should be slightly raised. While running, lift your thighs forward higher and push back fully, so that the abdominal muscles can be tensed. The toes should face straight ahead, the back push should be powerful, the landing should be gentle, and the movements should be relaxed.

2. The landing action of the foot: the whole sole of the foot should land on the ground and then transition to the forefoot pushing off the ground. In this way, the muscles in the back of the legs are relatively relaxed, which makes running less strenuous, but the speed is slower. It is suitable for most people and beginners in daily fitness.

3. Control the abdominal muscles: During long-distance running, the abdominal muscles should be moderately tense, and pay attention to breathing. This is in itself a training of the respiratory organ function as well as an exercise for the abdominal muscles. When running, abdominal pressure increases. The control of the abdominal muscles can prevent the belly from sagging or protruding, which is very effective in keeping the body fit. Of course, as you age, your abdominal muscles will weaken, so you can appropriately add some exercises to strengthen your abdominal muscles.

4. Breathe correctly: During long-distance running, the human body's demand for oxygen continues to increase, so you should pay close attention to your breathing method and rhythm. Generally speaking, you can inhale every two steps or three steps, and be careful not to let the rhythm fluctuate too much. In terms of breathing methods, you should try to use nasal breathing and mixed mouth and nose breathing. When running long distances in winter, you can press your tongue against the upper palate to avoid direct inhalation of large amounts of cold air, which may cause irritation to the trachea and bronchi.

The key to running lies in the preparation before starting. Not only should you calm yourself down and face it with the best attitude, but you should also concentrate during the running process and not let the things around you affect you, which will lead to bad things happening. In short, there are many issues that we need to pay attention to in life, and we must face every day with our heart.