How to jog correctly?

Nowadays, many people pay more and more attention to health preservation. They will take a proper walk after every meal. Some even participate in various fitness activities such as dancing and yoga. However, most people exercise by jogging. Jogging is not only simple, but also not restricted by the environment. However, many people do not understand the jogging posture. So how to jog correctly? Let’s take a look together!

1) Foot: The outer arch of the foot touches the ground first (including the outer side of the heel), not the heel. Sometimes you can land on the forefoot first, but not on the heel first. When your foot lands on the ground, press down hard and imagine that you are sinking 7 centimeters into the ground. You should not feel any pain. The harder you push, the faster your foot will leave the ground again, and you will easily and unconsciously raise your other knee;

2) Legs: When swinging your legs, hook them backwards (keep your calf close to the back of your thigh) to increase your stride.

3) When stretching your legs, you should relax your hips and allow the hip joints to rotate naturally. Simply put, stretch your legs straight and tighten your buttocks;

4) Three points in a straight line: When starting to run (when the back foot leaves the ground), three parts of the body need to be stretched into a straight line: one leg is bent forward and the other leg is stretched backward. If you take a photo of this posture, you will find that the shoulders, hips and ankles are in a straight line;

5) Posture: Use your chest to drive your body forward, feeling as if your sternum is tied with a rope and pulled forward. Do not lean your upper body forward. Even when you need to lean forward (such as when running in the mountains or accelerating), make sure your entire body is leaning forward in a straight line. Keep your shoulders relaxed and back, and your back straight. That is to say, whether going uphill or downhill, you should lean your whole body forward when leaning forward;

6) Arms: Keep your elbows close to your sides and swing your arms forcefully downward and behind your body. When jogging, the height of your hands should not exceed the level of your navel when your arms are swung upwards, and should not be lower than the level of your front trouser pockets when your arms are swung downwards. As the speed increases, the arc of the arm swing also increases;

7) Hands: When running, make fists with both hands, put the thumbs on the outside of the fists, and keep the palms facing each other. Keep both hands relaxed;

8) Start running: When your front foot touches the ground, don't try to lift that leg. Instead, engage your gluteus maximus, calves, and quadriceps so that your body moves backward instead of up. Imagine that your feet are gripping the ground and pushing backwards as hard as if you are wiping off mud from your toes. This will naturally lift your legs backwards.

Jogging time

1. It takes 10 minutes of exercise to get into exercise state, so don’t run for less than 10 minutes. During these 10 minutes, you can jog or walk briskly, both of which can help strengthen your body.

2. 40 minutes of jogging can build muscle. It takes 40 minutes of running to burn fat, so in order to achieve the goal of losing weight, you must run for no less than 40 minutes.

3. There should be a deceleration process 10 minutes before the end of running to slowly relieve body fatigue. Rapidly reducing the running speed can only temporarily relieve fatigue, but cannot truly relax the body. Therefore, you should slow down slowly and enter a jogging state.

The above is about the correct jogging posture. People who like jogging are advised to read the editor's introduction carefully. I believe it will be very helpful for your jogging. Incorrect jogging posture will not only fail to achieve the effect of exercise, but may also cause certain harm to the body. Therefore, it is necessary to master the correct posture. In addition, you must do warm-up exercises before jogging.