Head and shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. Strength stretch: shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
Arms and hands
Essentials of running action: the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the body midline. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Strength stretching: lift elbow and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
Trunk and buttocks
Key points of running action: keep upright from neck to abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back, which is beneficial to breathing and maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.
Strength stretching: lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are a little tense, so keep your torso posture and pay attention to cushioning the impact of your feet landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
Thigh and knee
Key points of running action: thighs and knees swing forward forcefully, instead of lifting up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.
Strength stretching: Bend forward. Stand with your feet apart and hip width apart. Put your hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
Leg and Achilles tendon
Key points of running action: the foot should fall about one foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, pay attention to the calf muscles and achilles tendon when landing.
Buffer, when landing, the calf should be scraped back actively to make the body move forward actively. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can run on the beach.
Look at the footprints for reference when walking.
Dynamic stretching: supporting the wall and lifting the heel. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
Heel and toe
Essentials of running action: If the stride is too big and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.