Running skills, correct running skills to burn fat quickly and effortlessly

Do adequate warm-up exercises before running. Exercise can strengthen your body, but if you do not exercise in the right way, it will have the opposite effect. If you run too fast, take too big steps, or do not land correctly, it will easily lead to sports injuries. Therefore, the correct running technique is something you must know if you love sports.

The "forward lean" posture is the secret to effective running

This posture can not only reduce the burden on joints but also relatively reduce exercise intensity and prolong exercise time. In fact, this running posture was invented by Russian kinesiologist Nicholas Romanov as early as 1977. However, some critics suspected that running with this posture would increase the burden on the Achilles tendon, so it has not been promoted. It wasn't until five years ago that the British triathlon team began to use this running posture. Although the training intensity was reduced, the training effect was better. In addition, a Mexican triathlete adopted the "forward position" for two years and won second place in her age group in the 2002 World Triathlon. Therefore, with the recognition of more and more experts and coaches, more and more people are beginning to adopt this scientific posture to run. In Europe, there are also special clubs and classes responsible for teaching and promoting this running posture.

In the "forward lean position", the runner's body should lean forward, and the feet are not extended forward, but lifted from the ground and dropped directly onto the vertical line corresponding to the body's center of gravity. In this way, it is not the thighs that drive the body forward, but the body that drives the thighs to take a step. The practitioner feels like driving a powerful car; instead of feeling tired, he feels constantly motivated. In addition, studies have shown that the "forward leaning posture" can reduce the burden on the knee joint by 50%, and the chance of sports injuries will be greatly reduced.

Generally, when running, the body will have a forward and upward momentum when the legs push back. Swing your legs forward so your feet are in front of your body's center of gravity.

When running in a "forward leaning posture", the human body will have a strong momentum. The feet are quickly driven by the muscles on the back of the thighs and gently lifted from the ground. Because the human body will not have momentum, the body's center of gravity (usually concentrated on the hips) is maintained at a height. In this case, the cadence can reach 180 beats per minute.

Leg movement: When the foot lands, the foot should be directly below the knee. Keep the knee slightly bent to absorb the impact of the ground and reduce the possibility of knee joint injury. Keep the body upright when running, with the spine supporting most of the body weight, shoulders slightly backward, pelvis slightly forward, eyes looking straight ahead.

The arm movements must maintain body balance, keep a certain distance from the body, and the arms must be relaxed and swing in coordination with the footsteps.

Breathing method: It is important to take in enough oxygen when running. If there is not enough oxygen to supply the moving muscles, you cannot exercise for a long time. Abdominal breathing can continuously supply oxygen to the moving muscles and also prevent side abdominal pain caused by running.