What is the correct running posture?

When it comes to running, everyone thinks it is very simple, so many people choose running as a way to exercise. There is no restriction on the venue for running. You can run indoors or outdoors. You can also use a treadmill for indoor running. Of course, you can also run in place. Although everyone thinks running is very simple, there are actually methods and techniques for running. So what does the correct running posture look like?

1. Some people have the habit of hunching their backs while running, which causes the center of gravity to tilt forward. This will increase the pressure on the lumbar spine, and over time will cause lumbar strain. In addition, the shock of falling when running brings an impact force to the soles of the feet that is about 5 times the body weight. The forward tilt of the center of gravity will bring greater impact force to the leg and foot joints, which will cause discomfort over time. Therefore, when exercising on a treadmill, you must tighten your abdomen, chest, and waist and back muscles.

2. Incorrect arm swinging can also cause physical discomfort. Do not swing your arms left and right, as this will cause your center of gravity to swing left and right, which will have an adverse effect on your knee joints. Swing your arms back and forth when exercising on a treadmill.

3. When someone runs, there is a very loud noise, which is most likely because they land directly on the soles of their feet. When the soles of your feet land directly on the ground, the reaction force of the ground on the human body will be transmitted to the spine and brain through the bones. This is why some people feel uncomfortable in their head after exercising on a treadmill. You should follow an arc-shaped transition from the heel to the sole of the foot and land as gently as possible.

4. Choosing the exercise intensity that suits you is also an issue that people often overlook. Generally, your heart rate can be detected on a treadmill. Generally, the target heart rate is calculated according to the Karlsruhe formula.

That is, the target heart rate = [(220-age)-static heart rate] × (50%-70%)% Static heart rate, the static heart rate is the number of times a person's pulse beats in one minute when they are in a calm state. If your heart rate exceeds your target, you need to adjust your exercise intensity, otherwise it may cause some sports injuries.

The above article introduces in detail the correct running posture. People who like running can correct and change it according to these methods, because incorrect running posture can cause injuries during the running process. Sprains and falls are common, so don't ignore these small details when exercising. It is better to run with correct posture.