What are the highlights of running

What are the highlights of running

Running is a knowledge, and the most scientific exercise method can achieve the best effect. So what should we master in running?
1. Head and shoulders
Running essentials -- keep your head and shoulders stable. Your head should be facing the front. Unless the road is uneven, don't look forward. Keep your eyes on the front. Relax the shoulders properly to avoid chest. Power stretching -- shrugging. Relax and droop your shoulders, then shrug up as much as possible, stay for a while, and repeat after restoration.
2. Arm and hand
Essentials of running action - swing the arm should be a forward and backward movement with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the angle of elbow joint should be about 90 degrees. Slightly inward when swinging forward, and slightly outward when swinging backward.
Power extension -- lifting elbow and swinging arm. The two arms are in a ready starting position one by one, and the elbow joint of the back swing arm is raised as far as possible, and then the front swing is relaxed. As you move faster, you will lift higher and higher.
3. Trunk and hip
Running essentials -- keep upright from the neck to the abdomen, not lean forward (unless accelerating or uphill) or backward, which is conducive to breathing, balance and stride. Don't sway your torso from side to side or undulate up and down too much. When swinging the legs forward, actively send the hips. When running, pay attention to the rotation and relaxation of the hips. Power stretch - lunge and leg press. Open your legs back and forth, shoulder width apart, and slowly press the center of your body down to muscle tension, then relax and restore. Keep your torso upright at all times.
4. Waist
Essentials of running action - keep your waist naturally upright, not too straight. Muscles are slightly tense, maintain trunk posture, and pay attention to buffering the impact of foot landing.
Dynamic stretching -- forward bending and stretching. Stand naturally with your feet open and shoulder width apart. Slowly bend the trunk forward until the hands drop to the toes, hold for a while, and then recover.
5. Thighs and knees
Key points of running movement -- swing the thighs and knees forward, not lift them up. Any lateral movement of the leg is superfluous, and it is easy to cause knee injury. Therefore, the forward swing of the thigh should be straight. Dynamic stretching - bow forward. Stand with your feet hip width apart. Put your hands behind your head. Bend forward from your hip joint. Keep your back straight until your biceps femoris feels tense.
6. Calf and Achilles tendon
Essentials of running action -- the foot should be about one foot in front of the body, close to the midline. The calf should not stride too far to avoid strain of the Achilles tendon due to excessive stress. At the same time, pay attention to the cushioning of calf muscles and Achilles tendons when landing. When landing, the calf should actively pull back to the ground to make the body move forward. In addition, the forward swing direction of the calf should be straight, and the foot should be forward as far as possible. Don't turn outward or backward, otherwise the knee joint and ankle joint are easy to be injured. You can check your footprints for reference when running on the beach.
Power stretching - wall support and heel lifting. Stand about 1 meter facing the wall, extend your arms forward and shoulder wide, and support the wall with your hands. Lift the heel, then put it down, and feel the tension of the calf and Achilles tendon.
7. Heel and toe
Essentials of running action - if the stride is too large and the calf is stretched too far forward, the foot will follow the ground, generating brake reaction force, which will cause great damage to bones and joints. When landing correctly, use the middle of your foot to land, and quickly disperse the impact force to the sole of your foot.
Power stretching -- sit and stretch your ankles. Kneel on the ground, keep your hips close to your heels, and keep your upper body upright. Slowly press your ankles downward until your extensor digitorum and forefoot feel enough tension. Then lift your hips and repeat. The movements should be rhythmic and slow.



Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.