How to run easily?

Many people know that running is the simplest way to keep fit. It not only speeds up the body's metabolism, but also burns fat quickly, and has a good weight loss effect. However, many people cannot persist in running for long. So how can you run easily? This is a question that many people are concerned about. In fact, as long as you master the correct method, you can run easily.

Follow the three-week rule:

Exercise requires patience, and it takes 21 days to develop a new habit. As long as you can stick to running every day, it will become a habit, shaping an energetic body through exercise. The first three weeks of running are the biggest challenge, and this is when you need to make it a priority in your life. You will experience a different experience after three to four weeks.

Set a specific goal:

Why not sign up for a 5K race? This will serve as your motivation to keep running regularly and persevere. You know, it takes a while to learn how to run. If you are not active enough and have a lazy attitude, and just run and rest at the beginning, it is better to find a companion to exercise together and encourage each other.

Listen to your body while running:

Exercise consists of two phases: strategic training to sharpen the body, and rest to recover. Some people run too much and too fast and end up injured; this wouldn't happen if you could sense the signs of pain or fatigue in time, stop and rest for a few days, and adjust your training plan.

Running is a science, and only the most scientific exercise method can achieve the best results.

1. Head and Shoulders

Key points of running movement - 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. Power stretching – shrug. Relax your shoulders and let them drop, then raise them as high as possible, pause, return to the starting position, and repeat.

2. Arms and hands

Key points of running movement - 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. When swinging forward, it should be slightly inward, and when swinging back, it should be slightly outward.

Dynamic stretching - raise 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. Trunk and hip

Key points of running movement - keep upright from neck to abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back. This 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. Waist

Key points of running movement: keep your waist naturally upright, not too straight. Keep your muscles slightly tense to maintain your torso posture while paying attention to cushioning the impact of your feet landing.

Dynamic stretching - forward flexion and extension. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands hang down to your toes, hold for a moment, then return to the starting position.

5. Thighs and knees

The key to running movement is to 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 stretching - forward bending. Stand with feet hip-width apart. Put your hands behind your head. Flex the body forward from the hip joint. Keep your back straight until you feel tension in your biceps femoris.

6. Calf and Achilles tendon

Key points of running movement - your feet should land about one foot in front of your body, close to the midline. The calf should not be crossed too far to avoid strain on the Achilles tendon due to excessive force. At the same time, pay attention to the cushioning of the calf muscles and Achilles tendon when landing. When landing, the calf should actively dig into the ground backwards to make the body move forward actively. In addition, the calf should be swung forward in the correct direction, and the foot should be facing forward as much as possible, not turned outward or backward, otherwise the knee and ankle joints may be easily injured. You can check your footprints for reference when running on the beach.

Dynamic stretching - wall heel raises. Stand facing the wall about 1 meter away, extend your arms forward to shoulder width, and support the wall with your hands. Lift your heels and then lower them, feeling the tension in your calves and Achilles tendons.

7. Heel and toe

Key points of running movement - 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 great damage to the bones and joints. The correct way to land is to land with the middle of your foot and allow the impact force to be quickly distributed to the entire sole of your foot.

Dynamic stretching - sitting ankle stretch. Kneel on the ground, 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 movements should be rhythmic and slow.

After reading the above introduction, I believe you have discovered that running is also a science. Only if you master it well can you achieve results. Therefore, if you want to learn to run easily, it is best to follow the principles introduced by the editor. At the same time, you must also master the correct way of running. If you want to achieve certain results in running, you must persist. As you persist in running, it will become easier and easier.