What is the scientific running posture?

Nowadays, many people do morning exercises in the morning, and the most common way of morning exercises is running. Although this exercise method is very common, many people have incorrect running posture. If the running posture is incorrect, not only will it fail to achieve good fitness results, but it may also cause some harm to the body. Let me introduce you to the scientific running posture, I hope it will help your exercise.

1. From head to toe, get all the postures!

1. Head and Shoulders

Action essentials: Keep your head and shoulders stable. Keep your head facing forward, do not lean forward unless the road is uneven, and keep your eyes focused straight ahead. Relax your shoulders and avoid hunching your chest.

Dynamic stretching: shrug. Relax your shoulders and let them drop, then raise them as high as possible, pause, return to the starting position, and repeat.

Keep your spine straight, shoulders back, and body slightly forward.

2. Arms

Key points of the action: The arm swing should be a forward and backward movement with the shoulder as the axis, and the left and right movement range should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, with the elbow angle at approximately 90 degrees.

Dynamic stretching: lift your elbows and swing your arms. Place your arms one in front of the other in a ready-to-start position. Raise the elbow of your back arm as high as possible, then relax and swing forward. As the movement speeds up, lift higher and higher.

3. Body

Movement essentials: Keep upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or backward, which is conducive to breathing, maintaining balance and stride. Don't let your torso rock side to side or move up and down too much. Actively push your hips forward when swinging your legs forward, and pay attention to rotating and relaxing your hips when running.

Dynamic stretching: lunge and leg press. Stand with your legs shoulder-width apart, slowly press your body down until your muscles are tense, then relax. Keep your torso upright at all times.

4. Legs

Key points of the movement: Swing your thighs and knees forward instead of lifting them up. Any lateral movement of the leg is unnecessary and can easily cause knee injury, so the forward swing of the thigh should be straight.

Dynamic Stretch: Lean forward with your feet hip-width apart. Place your hands behind your head and bend forward from the hips, keeping your back straight, until you feel tension in your biceps femoris.

5. Feet

Action essentials: If the stride is too large and the calf is extended too far forward, the heel will touch the ground, generating a braking reaction force, which can cause serious damage to the bones and joints. The correct way to land is to land with the middle of your foot and quickly distribute the impact force to the entire sole of your foot.

Dynamic stretching: Seated ankle extension. Kneel on the floor with your buttocks close to your heels and your upper body upright. Slowly apply downward pressure on the ankle joint until you feel enough tension in the toe extensors and forefoot, then lift your hips and repeat. The movement should be rhythmic and slow.

The above is the scientific running method that the editor has introduced in detail. After reading the above introduction, I believe you have a deeper understanding of how to run. Although running is simple, if the method is incorrect, it will cause great harm to the body, so you must master the scientific running method when running.