What is the standard running posture?

Running is a relatively popular form of exercise in national fitness. You should choose the best time to run, but you should also choose the best way to run. Only in this way can you run happily and healthily. Do you know what is the correct way to run? What are the benefits of running? Next, I will introduce to you some common sense about running.

1. Land softly

Some people hear a clicking sound when they run. This is because the soles of their feet touch the ground at the same time without letting their feet land softly. In fact, the correct way should be to land on the heel first, then the sole, and finally the toes. The key is to stretch the knee joints and relax the ankle joints.

The soft landing and lifting of feet and legs are divided into three stages, namely, the landing stage, the supporting stage, and the lifting stage. During the landing phase, you should make full use of the hip and knee joints to control the heels and land softly.

During the supporting phase, you should make full use of your body weight to move forward; during the lifting phase, there should be a pushing action, and the leg in the air should move forward actively, and the arms should also swing actively. If these three stages are done well, the running movement will give people a springy feeling.

2. Pay attention to upper limb movements

People often ignore the swing of their upper limbs when running. Arm swinging means that the upper limbs start from the shoulder joint, pass through the upper arm, forearm, wrist to the hand, and actively swing back and forth.

It is often seen that some people are not active in swinging their elbows and hands back and forth when running, and some people have the habit of swinging their arms left and right, which are all non-standard. Upper limb joint movements are easier to improve and modify than lower limb movements. But there's no need to deliberately balance the swing of your arms; just actively swing them back and forth.

3. Pay attention to protecting the knee joint

For a long time, people have mistakenly believed that running is bad for the knee joints. In fact, this is not the case, because knee joint injuries are often caused by improper running movements, and the correct running posture can effectively prevent sports injuries.

When running, try to keep your knee movements smooth and continuous. This will make the leg movements smooth, not only making running easier but also avoiding knee sprains.

4. Pay attention to your waist posture

The waist is the central part of the body. When running, the correctness of the waist posture directly affects the running effect. The waist should be stable when running. However, the temperature of the waist does not mean that the waist is stiff and motionless. Compared with the upper and lower limbs, the waist has a very small range of motion and should be twisted naturally.

What are the benefits of running?

1. Improve sleep quality

By running, the blood and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also improve.

2. Ventilation

During running, the average lung capacity increases from 5.8 liters to 6.2 liters, and at the same time, the amount of oxygen carried in the blood will also increase significantly.

3. “Pumping” power increased significantly

During exercise, the frequency and efficiency of the heart beat are greatly improved, and the heart rate, blood pressure and elasticity of the blood vessel walls also increase.

4. Enhance immunity

Running can promote the production of white blood cells and thermogens, which can eliminate many viruses and bacteria in our body.

5. Keep your muscles firm

Regular jogging exercises can enhance the damage resistance of tendons, ligaments and joints, reducing the chance of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

6. Eliminate tension

Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and at the same time release "endorphins" that make people feel relaxed.

7. Stay young

Regular exercise can increase the secretion of growth hormone HGH and delay aging.

8. Store energy

Through running, muscle glycogen stores increase from 350 grams to 600 grams, and the number of mitochondria also increases.

Finally, the editor would like to remind everyone to choose a suitable place for running and avoid running on a road that is too hard. And choose sports shoes that are light, comfortable and elastic. When running, you should avoid excessive shaking of your waist and hips and avoid over-exercise. At the same time, you should warm up before exercise and do stretching and cool-down exercises after exercise.