What are the correct ways to jog?

Jogging originated from marathon. The running posture of marathon is very important. People who have not been trained cannot do that. We usually find out why marathon athletes look very relaxed and not tired while running. It is because they have achieved the correct jogging posture. What is the most correct jogging posture and how to jog to be good for the body? Let's find out.

The running posture in a marathon is very important because you have to run all the way over 42 kilometers, not just 4.2 kilometers. Here is a summary of the running posture summarized by Bill Bowerman, a running coach at the University of Oregon in the United States, during his teaching. In fact, during a marathon, you should run with your body upright, without leaning forward or falling backward, or twisting to one side. Let's listen to what Bill Bowerman says.

Correct jogging posture

method

How your feet land

Some people believe that you should land on your forefoot when running, while others believe that you should land on your heel. We recommend starting with the middle part touching the ground first. Research shows that a good distance runner typically lands on the middle of the foot. Slow runners land on the middle of the foot and the heel, while fast runners land forward of the ground. We believe that only sprinters and middle-distance runners are suitable for landing on the front of the foot. There may be some exceptions to this, but landing on the middle of the foot is a good approach for beginner and intermediate runners. This reduces vibration and relieves pressure on the calf muscles and tendons while preparing the foot for the next step.

Hips and head posture

This one is a little hard to visualize: where are your hips when your feet hit the ground? Some people suggest that your feet should be at the end of your center of gravity when you hit the ground, so that your head, hips and feet are in a straight line. Keep your head straight and upright, and look straight ahead. You need to be especially careful when turning your head, usually from the part above the neck, to avoid twisting your body and causing instability while moving.

Arm posture

This position is when you are not using a jogging stroller and can swing your arms. First and foremost, do not stiffen your arms, clench your fists, and fully bend your elbows. Stay relaxed. Bend your arms naturally above your waistline, not too high or too low. The two arms swing back and forth alternately, causing the legs to move in the opposite direction. Sprinters swing their arms fully forward and backward as they run down the track. Many long-distance runners swing their arms in a slight arc, but elite runners don't put too much energy into swinging their arms. In other words, don't swing your arms too vigorously.

knee

Don't lift your knees too high when running long distances. Only sprinters or us running uphill need our knees to be too high.

Step Length

The biggest problem for many long-distance runners is taking too long a stride. Don't do this, it will lead to a lot of injuries, including pedicle tendon, **IT band pain and iliopsoas pain.

(**This pain does not come from the knee, but from the ligament, which runs from the outside of the hip down to the tibia. This ligament narrows near the knee and rubs against the top of the tibia near the knee when the knee is bent. Long-term friction can cause inflammation. 40% of runners will experience IT band syndrome 5 years or more after starting to run).

breathe

While some people advise you on how to time your inhalation and exhalation, we tell you to just keep breathing deeply and regularly. Many times, your breathing will adjust itself. The faster you run, the faster your breathing will become. It's true that most runners breathe through their mouths or both. It's impossible to get enough oxygen just by breathing through your nose.

In life, the running methods of boys and girls are different. Boys run to enhance their physical health and grow muscles, while women run to lose weight. The above is an introduction to the correct jogging method. If we run according to the above method to lose weight, both men and women will benefit greatly.