How to run correctly when the sole of the foot touches the ground

Running is a method of exercise that many people like now. This method of exercise does not seem simple, but in fact it has many benefits. For example, women can exercise their bodies through running, and men can increase their muscles through running, which is very helpful for bodybuilding and weight loss. However, many people do not know the correct way to run when they first start running. Should they land on the forefoot or the backfoot when running?

Female friends can choose ballet to improve body posture, yoga to calm the mind, and combat exercises to burn fat; male friends can choose bodybuilding exercises to increase muscle, or martial arts courses to increase body sensitivity and enhance self-defense capabilities; middle-aged and elderly friends can choose traditional Chinese events such as Tai Chi, Tai Chi sword, and Yangko. In addition, many other activities such as ball games, swimming, hiking, rock climbing, etc. can enrich the training plan.

One of the keys to burning fat is to run as close to your anaerobic threshold as possible, and the correct form allows you to reach this intensity without wasting extra energy.

Moving forward is the most important part of running posture. Maintaining forward momentum can prevent deformation of the movement after fatigue, and Dr. Yasis recommends strengthening and stretching exercises. The stretching exercises for runners should be "dynamic stretching" rather than ordinary static stretching, because running itself is dynamic in nature. The stretches described in this article can be performed after warming up or finishing a workout.

1. 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.

2. 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.

3. Trunk and hip

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.

Every running beginner must understand the relevant knowledge before running. Only by understanding the relevant knowledge clearly can they run correctly. As for whether to land on the forefoot or the backfoot when running, it depends on your body balance. When running, you must ensure your body balance, adjust your breathing, and never hold your breath or have incorrect posture.