What are the essentials of running and walking?

Any sport has its own standard movements and essentials, and athletes can only achieve the expected results if they complete the movements in accordance with the relevant standards. Running is no exception. Many people may think that there is no need to learn running and anyone can do it. But in fact, many people's running movements are not standard. So, what are the key points of running and walking? Please see the detailed introduction below.

1. Head and Shoulders

Key points of running and walking: 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 and walking - 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.

3. Trunk and hips

Key points of running and walking - 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.

What are the key points of running and walking? I have briefly introduced the key points of running movements, and I believe that you have some simple understanding of it. Friends who like running can take a serious look at the requirements in this regard. If they practice according to the correct running posture when running in the future, the effect will be better.