Running skills, you must do it right in the future

Many people think that running is the simplest sport, which does not require so many methods and techniques, let alone high talent. But in fact, running also requires great skills. Only by mastering these skills can running be more effective and more beneficial to physical health.

1. Adjust your breathing when accelerating

Running can help you lose weight, but if you want to lose weight by running, you must combine jogging and sprinting during the running process, so that you can achieve the goal of losing weight.

If you can take a deep breath when accelerating, if you normally breathe in and out every two steps, then change to breathing in and out every three steps. In this way, you can slowly increase your foot speed in coordination with your breathing. Of course, speeding up is not something that people who have just started running or have weak physical fitness should do. The purpose of running is not to run for the sake of running, but to do it within your body's endurance.

2. Take deep breaths when you are tired

Anyone who has run knows that after running for about 10 minutes, you may feel shortness of breath, weak limbs, and feel that you have reached the limit of your body. In fact, if you give up and stop here, then your running will not have any good effect on your physical exercise. As long as you can slowly relieve this fatigue by increasing your deep breathing, your body will be able to relieve the previous discomfort again after passing this adaptation point. That is, when the previous symptoms appear, what you should do is not to stop, but slow down and take a deep breath, and wait until your body recovers before starting again. If you feel uncomfortable again after running for half an hour, it is recommended to stop. Because you have already done enough exercise today, there is no need to overwork your body.

3. Breathe through your mouth and nose at the same time

This is actually what we often think about, and it is also what many people do when running. However, the problem is how to breathe through the mouth and nose correctly. Especially in winter, breathing through the mouth is even more important. The temperature is low in winter, and the air temperature is also low. If you inhale cold air directly, it will do more harm than good to your body. If you can be a little smart when breathing, press the tip of your tongue against the upper palate to allow air to enter from both sides. This gives the cold air a heating process.

Things to note when running:

1. Running in small steps: reduce the intensity of muscle force in each step and reduce consumption.

2. Don’t lower your head. Instead, raise your head and look forward. This will not cause damage to your cervical spine.

3. When running, relax your hands naturally and don't clench your fists too tightly. You can also stretch out your hands with your palms facing inward.

4. Land your feet lightly. Putting your feet too hard will increase the burden on your bones. When your feet land, your knees should be slightly bent.

5. Concentrate, which means don't watch TV while exercising.

6. Generally speaking, it is advisable to breathe once every four steps, and try to maintain this rhythm all the time. In terms of breathing method, it is better to exhale through the nose or inhale through the mouth and nose.

7. At the beginning of a long-distance run, since the oxygen supply lags behind the muscle activity needs, you will experience phenomena such as heavy legs, chest tightness, and shortness of breath. This is especially true for people who do not exercise regularly, but it is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, combining running and walking.