What is the correct running posture?

I believe everyone is familiar with running. Running is a common sport for us. There are many benefits of running. Regular running can not only improve the body's immune function but also have anti-aging benefits. In addition, running can also have a good stress-relief effect. Therefore, running is deeply loved by people. Although running is simple, there are some details to pay attention to. Below we will introduce the correct running posture.

What is the correct running posture?

The jogging posture should be to look straight ahead with both eyes, keep the body upright, lean forward slightly, and never lean back or swing left or right; relax all the muscles in the body, and move forward with light and slightly bouncy steps; bend the elbows at 60-90 degrees, and swing naturally in parallel to the left and right sides of the body. Breathe naturally, inhale through the nose and exhale through the nose, or inhale through the nose and exhale through the mouth. When necessary, breathe through both the nose and the mouth at the same time. When running, the front half of the foot should touch the ground first, and then transition to touching the ground with the entire sole, using the arch of the foot to cushion the force of the ground. When pushing off the ground, use the front half of the foot to exert force, and do not use the entire sole of the foot to touch the ground or exert force at the same time. The sole of the foot should not rub against the ground, otherwise it will increase the resistance to forward movement and easily make the sole of the foot tired.

Warming up before running and cooling down after running

Before running, you should do sufficient warm-up exercises, such as stretching your ligaments and muscles, jogging slowly in place, etc. Especially for those who jog in the morning, since they have just got up and the body has not yet fully moved, it is best to walk briskly for a few hundred meters before running, and then switch to running after fully warming up. Don't stop to rest immediately after running. Instead, continue walking for a few hundred meters. After your whole body is completely relaxed, do some massage or stretching exercises for your waist, abdomen, legs, and arms within your ability.

How long should you jog each time?

First of all, it should be clear that most people do not run for the purpose of competing or improving their athletic ability. Most people run to improve their cardiopulmonary endurance or lose weight. Therefore, for those runners who have passed the adaptation period and have a certain physical fitness foundation, they should run at a slower and more even pace (generally 7-8 km/h) for a longer time. Once their breathing becomes so rapid that they cannot speak normally, or their heart rate exceeds 180-age per minute (170-age for middle-aged and elderly people), they should stop exercising. If the main purpose of running is to lose weight, the speed should be appropriately reduced and the time should be extended accordingly. Generally speaking, aerobic exercise starts to burn fat after 30 minutes, and 40-60 minutes is the appropriate exercise time that the heart can withstand.

In the above article, we introduced a common sport, which is running. We know that running has many benefits. Running can not only delay aging but also improve the body's immunity. The above article introduces us in detail what the correct running posture is.