What is normal running posture?

Running is a form of exercise for many people and it is also the most common form of exercise. What are the dangers of running with the wrong posture? In fact, if we run for a long time with an incorrect posture, our body will experience some chest pain. Why does this happen? What is the correct way to run? I believe everyone wants to know this question. So, next, I will talk to you in detail about this issue.

People who are new to long-distance running sometimes feel some pain on both sides of the chest or under the left and right ribs. What is the reason? When healthy people experience chest pain during long-distance running, it is mostly caused by improper breathing. One is breathing too quickly. During long-distance running, the body's metabolism is enhanced and the oxygen demand increases. In order to breathe in more oxygen, your breathing not only needs to be faster, but also deeper.

Some people do not pay attention to deepening their breathing when running, but only speed up their breathing rate. This makes the respiratory contraction too frequent and over-tense, causing spasms in the respiratory muscles, stimulating the receptors in the respiratory muscles and causing pain. The main respiratory muscles in the human body are the intercostal muscles and the diaphragm. When the intercostal muscles spasm, pain may occur on both sides of the chest. When the diaphragm spasms, pain occurs below the ribs.

Another possibility is that when running long distances in cold weather, you breathe with your mouth wide open, causing the air you inhale to be too cold. When cold air is inhaled into the lungs, it stimulates the blood vessels in the lungs to constrict, thereby hindering blood circulation and causing chest pain and tightness.

This kind of chest pain that occurs during long-distance running is not a disease, and it can be completely prevented and stopped.

The solution is:

First, pay attention to deepening your breathing, making it slow and deep. When chest pain occurs, adjust your breathing in time and exhale forcefully. This allows you to inhale a large amount of air to meet the needs of long-distance running, and it also relaxes your respiratory muscles and eliminates pain.

Secondly, pay attention to your breathing rhythm, and coordinate your breathing rhythm with the rhythm of your running movements, so that you exhale every two steps and inhale every two steps (or exhale every three steps and inhale every three steps). This also makes it easier to breathe deeply and slowly.

Also, pay attention to long-distance running in cold weather. Do not breathe with your mouth wide open. Instead, breathe through your nose, or use both mouth and nose (mouth slightly open and teeth lightly clenched). In this way, the air can enter through the nose and between the teeth, which can warm the cold air.

Notes for long-distance running: Do simple warm-up exercises before running

Some people are not used to doing warm-up exercises, and they should do warm-up and cool-down exercises for their feet before running. Since running puts a lot of pressure on the knee joints, it is necessary to strengthen the warm-up of the knee joints.

The editor reminds everyone that long-distance running is an aerobic metabolic exercise that participates in the circulation of major organs of the human body, especially the respiratory system. Generally speaking, it is best to take one breath every four steps, and try to maintain this rhythm all the time. In terms of breathing methods, it is better to exhale through the nose or breathe in through the mouth and nose. It is best to do some warm-up exercises before exercise and do some orderly deep breathing before long-distance running.