What is the correct way to run?

I believe everyone knows the benefits of exercise. Exercise not only exercises the body, but also improves the body's immunity and disease resistance. In addition, exercise can also make us younger. There are many ways to exercise, and the most common way is running. Many friends may think that running is a simple thing. In fact, there are still many details to pay attention to in running. Below we will introduce the correct running method.

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.

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. 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.

Torso and hips. Key points of running movement - keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning backward. 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.

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.

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 - bend forward. Stand with your feet hip-width apart. Put your hands behind your head. Flex your body forward from the hip joint. Keep your back straight until you feel tension in your biceps femoris.

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.

7Heel 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 to the ankle joint until you feel enough tension on the toe extensor muscles and the forefoot. Then lift your hips and repeat. The movement should be rhythmic and slow.

In the above article, we introduced the many benefits of exercise. We recommend that our readers develop good exercise habits in their daily lives. Running is a very good whole-body exercise. The above article gives us a detailed introduction to the correct running method. I believe everyone has mastered it.