What are the techniques for running fitness?

Running is a relatively healthy form of exercise. It can improve our body's resistance and help us lose weight, so we should take time out to exercise in our daily lives. When we run, we should pay attention to techniques, maintain the correct running posture, do warm-up exercises and pay attention to the amount of exercise, so that we can achieve the effect of fitness. I suggest you learn about it.

1. Head and Shoulders

Running action key points: 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.

Dynamic 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: lift 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 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.

4. Waist

Key points of running: Keep your waist naturally upright, but 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.

5. Thighs and knees

Key points of running movement: 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 stretch: forward bend. Stand with feet hip-width apart. Place your hands behind your head. Flex forward from the hip. Keep your back straight until you feel tension in your biceps femoris.

6. Calf and Achilles tendon

Key points of running: Your feet should be 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.

This article analyzes in detail the techniques of running and fitness. I hope everyone can make use of the techniques of running and fitness in their lives. Normally, proper running helps us keep fit, is good for physical exercise, promotes gastrointestinal digestion, and increases the heart's breathing rate.