How to train for running?

How to train for running?

Running is a common sport in daily life. Nowadays, people pay more and more attention to their physical health. They often exercise their bodies through a series of exercises to promote blood circulation. Especially some elderly people can use running to prevent high blood pressure, high blood lipids and other diseases. However, running also requires special training methods. So how to train to run!

Landing cushioning

If you have carefully observed other people running, you will find that many people land with the entire sole of their feet on the ground, and the sound when they land is relatively loud. The correct way to do it is that when you run and land in the air, the middle foot should touch the ground first, and the sole of the foot should not touch the ground. This is a kind of protection for the ankles and knees to prevent the occurrence of periostitis.

Swing arm

Arm swinging is to maintain the body's balance and coordination during running, making the body swing more naturally and more in line with the rhythm of human movement. When swinging your arms, just remember not to expose your elbows in front and your hands behind, and swing them naturally with your steps.

Keep your head up and your chest out

Running is about keeping your head up and your chest out, which helps improve your body's respiratory and circulatory systems and establish a normal memory state. Because when you are running, your body is constantly consuming energy and is prone to fatigue. At this time, if you can use your will to straighten your spine, then it is actually very simple to improve your hunchback condition.

breathe

The breathing during running is deep and long. Generally, you inhale through the nose and exhale through the mouth. When your physical strength decreases seriously, you can inhale through the mouth and exhale through the mouth.

Heart rate

Jogging, as a health-preserving aerobic exercise, should be distinguished from fast running. Generally speaking, the heart rate rhythm that is most suitable for physical exercise is: (220-age)×about 60%. You can take appropriate measurements when running.

Head and Shoulders

Keep your head and shoulders stable. The head should look forward, with the chin slightly retracted but not lowered. When running, first relax and let your shoulders drop, then raise them as high as possible, pause, return to the original position and repeat.

Arms and hands

Your hands should be slightly clenched, with your arms bent to about 90 degrees, and swinging naturally back and forth. Be careful not to expose the elbow of the arm facing forward, and not to expose the hand of the arm facing backward.

leg

Use your thighs to drive your calves, with your knees pointing toward your toes. Lift them to a reasonable height, then lower them and repeat.

How to train for running? Don't underestimate running. It is the most common way to exercise. It is free of charge and can save us a lot of money. It can also strengthen the body and prevent various diseases. It is a very good exercise method. It is recommended that the elderly and children should actively exercise. This is a way to ensure their own health.

<<:  What are the techniques for long-distance running?

>>:  What are the benefits of running training?

Recommend

What time at night is best for exercise?

No matter how busy people are, they always need t...

How to build muscle?

Muscle exercise always brings some difficulties t...

Do you use a yoga mat for Pilates?

In fact, the Pilates exercise does not require a ...

Can I practice yoga at home?

With the development of society, people are busy ...

What are the benefits of running after breakfast?

Running is a method of exercise to lose weight, b...

How to quickly develop abdominal muscles

Maybe many of us are using various methods to exe...

What is the purpose and significance of fitness?

During fitness, everyone must pay attention to wa...

Can yoga really help you get in shape?

Yoga is a relatively relaxing sport and is accept...

The importance of yoga warm-up exercises for yoga practice

Now yoga has become a fashion trend, and more and...

What are the triceps training methods?

A fit body can give men more points. It not only ...

Should I eat before my morning workout?

Many of our friends have the habit of doing morni...

Three yoga poses to instantly kill your waist

For girls who want to slim down their waists, yog...

How to keep running?

Running is a particularly beneficial aerobic exer...

What is the use of muscle comprehensive training device?

According to the current living standards of ever...