Running Skills Several running postures protect our joints from being easily injured in sports. Exercise is an important way for us to maintain our body function. Not exercising for a long time may make our body function decline, and some sports are not suitable for everyone. Let me show you running skills and the benefits of several running postures.
Running skills: several running postures 1 1, with low step frequency.
The speed of running is determined by the step frequency and stride length. Many novices will try to increase their stride-that is, take a big step-when accelerating, which will often reduce the pace frequency, make running inefficient, and easily change their running posture and increase the risk of injury.
The recommended pace frequency is 180 steps per minute, which is followed by most excellent long-distance runners in the world. Runners can consciously record the number of steps they run in normal training 15 seconds, and then multiply it by 4 to estimate the number of steps in 1 minute.
High-step frequency band can make the pace lighter, reduce contact with the ground, reduce energy consumption and increase running frequency.
2. Insufficient landing buffer
When the stride frequency is low, forcibly increasing the stride will often bring gait problems to runners. When the gait is too forward and the foot touches the ground, the core of hip, knee and body will be behind the foothold, which will produce a "braking effect" and transfer the impulse to the knee and hip through the foot, increasing the risk of injury.
When running, the landing point of shoulders, hips and feet should be a vertical line at the moment of landing. When exerting force, use the muscles on the back of thighs and buttocks to exert force, feeling that you are pulling your feet off the ground, not kicking them hard.
In this way, the whole running process will not bring too much momentum to the body.
3. Upper body tension
Many postures of novice runners are incorrect, so many feelings are not realized when running.
It is often difficult for novice runners to understand how to run fast and stay "relaxed". Observe the performance of sprinters on the field. Although sprinters are fast in the sprint, their upper body remains relaxed.
When you start practicing, you can slow down first. Starting from paying attention to the posture of the arm, keep the elbow bend 90 degrees, swing back and forth naturally when running, and don't do lateral movement. The action of relaxing shoulders is also very simple. During running, first "shrug your shoulders", then let go of your shoulders and let them return to their natural positions to keep this feeling.
With the increase of experience, slowly improve the speed in the next exercise.
Step 4 ignore speed
Someone once said: "The increasing distance does not slow down the speed, but ignores the practice."
Although intensity exercises can't be done every day, you can insert a little speed element into each training. For example, after jogging, sprint 50- 100 meters, or do several sets of stride exercises. These movements can help the body maintain a sense of speed.
Tim Bailey, a British track and field athlete, once said, "Running seems to be a simple sport, so many people ignore the research and practice of running techniques." Both novice and veteran have room to improve their running details and make themselves run faster and better.
Treadmill is a practical fitness equipment. Many people use treadmills not only to keep fit, but also to lose weight. However, many people want to use the treadmill, but don't know how to use it. Then let me tell you how to use the treadmill and some precautions.
How to use the treadmill
Beginners should pay attention to the following items when exercising on the treadmill: Eat something before training: Exercise on an empty stomach can easily lead to sports anemia. Drinking a glass of juice or eating a banana before exercise can make you energetic, but don't eat junk food, such as fried bagels. So, how to use the treadmill correctly?
1. Select the quick start mode: a good running time is preset by a set of programs. You can choose different exercise modes when running, such as "fat reduction mode", "cardiopulmonary function mode", "mountaineering mode" and "random mode". Among them, the quick start mode can adjust the exercise intensity at any time, which is suitable for beginners.
2, pay attention to the body position: to stand in the middle of the running belt, too front is easy to step on the base, too back is easy to be thrown out, of course, don't go wrong.
3. Start from walking: It is recommended to start from a walking speed of 4-6 km/h and gradually transition to running. In addition, fast walking can make more use of fat to supply energy, and the effect of reducing fat is relatively better.
4. Stop slowly: Although you try to move forward, your body still stays where it is, which makes your brain a little confused, so you may feel dizzy when you first get off the treadmill, but if you slow down gradually, this will not happen.
Matters needing attention in using household treadmill
Before using the electric treadmill for the first time, please stand by and be familiar with how to control it-such as starting, stopping and speed adjustment. And then you can use the home treadmill after you are familiar with it. Then stand on the plastic anti-skid boards on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1.6 ~ 3.2 km/h, stand up straight, look forward, "buckle" one foot on the running belt several times, and try to relax; Then stand on the running belt and run with it. When you feel comfortable, slowly increase the speed to 3 ~ 5 km/h, keep this speed for about 10 minutes, and then slowly stop the machine. Don't run at high speed for the first time, lest you fall.
No matter how fast you walk, you'd better stretch first. Warm muscles are easier to stretch, so walk for 5 ~ 10 minutes to warm up. Then stop and do the following stretching exercise-do it five times, each leg 10 seconds or more, and do it again after the exercise.
1, knees slightly extended downward, body slowly bent forward, let back and shoulders relax, try to touch toes with your hands. Hold 10~ 15 seconds, and then relax. Do it three times.
2. Stretch the hamstring, sit on a clean cushion and straighten one leg. Shrink the other leg inward so that it is close to the inside of the straight leg. Try touching your toes with your hands. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
3. Stretch the Achilles tendon of the calf and foot, and stand on the wall or tree with both hands and one foot behind. Keep your hind legs upright, your feet on the ground, and lean against the wall or tree. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
4. Stretch the quadriceps with your left hand to hold the wall or table for balance, then stretch it backwards with your right hand, grab your right ankle and slowly pull it to your hips until you feel the muscles on the front side of your thigh are very tense. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
Adjust your breathing when you accelerate.
We know that people who want to lose weight and keep fit through running will definitely speed up running to enhance the effect. If you can take a deep breath while accelerating, take two breaths and three breaths at ordinary times. In this way, you can slowly speed up your pace with the cooperation of breathing. Of course, don't try to be brave for people who have just practiced running or are weak. The purpose of running is not to let you run for the sake of running, it must be carried out inside your body.
Take a deep breath when you are tired.
Everyone who has run knows that after running for about 10 minutes, you feel difficult to breathe and your limbs are weak, indicating that this run has reached your physical limit. In fact, if you give up, stop here. Your running has no good effect on physical exercise. As long as you can slowly relieve this fatigue by strengthening deep breathing, your body can relieve the previous discomfort after this adaptation point. That is, when the previous symptoms appear, what you have to do is not to stop, but to slow down and take a deep breath, and then start again when your body slows down. If you feel uncomfortable after running for half an hour, it is recommended to stop. Because you have done enough exercise today, there is no need to overwork your body.
Simultaneous breathing of nose and mouth
This is actually what we often think of, and it is also what many people do when running. However, how to breathe correctly through the nose and mouth is a problem. Especially in winter, breathing through the mouth is more particular. The temperature is low in winter, so is the temperature. If you inhale cold air directly, it will be harmful to your health. If you can play tricks when breathing, stick the tip of your tongue to the upper jaw and let the air enter from both sides. This gives the cold air a warming process.
Conclusion: The above is an introduction to running. You got it? As a novice, did you make these posture mistakes when you started running? Then correct these mistakes quickly according to the above introduction, and pay attention to your own safety when running!
Running Skills Several Running Postures 2 Correct Running Skills
It is easy to run out of the area when running, and do some exercises that are very beneficial to your physical and mental health, without pressure. In any case, excellent skills will be a necessary magic weapon for success. Paying attention to skills will lead to better performance and effectively reduce the risk of common running injuries.
Lift your toes.
Most injuries during running are caused by toes falling down during running. Try to raise your toes and touch the ground with your arch in the middle. Try to move your heels back and up under your hips. This will make the posture automatically adjust correctly, so that when the foot touches the ground, it will touch the ground with the arched part.
Don't go too far.
Feet should fall under the hips, not in front of the body. One of the ways to avoid taking too big a step: speed up the pace. Running at a faster speed will make you raise and lower your feet at a faster speed, and it is difficult to take a big step. The frequency of feet landing should be about 170 to 180 times per minute.
Let the trunk get full exercise.
Keep your abdominal muscles contracted when running with your feet up. Keep your head as far away from the coccyx as possible, so that you can tighten your muscles as much as possible and train your core torso when running. There is another way to choose: when running, focus on raising your feet, just like a rope pulling your hips forward.
Relax your fist.
Keep your hands slightly bent, but don't clench your fists. Fist-clenching will cause forearm tension and affect the normal movement of shoulders. In addition, don't clasp your fingers and slide in the air. This may cause the arm to move in a circle instead of moving back and forth.
Keep your shoulders down and stretch back.
When you feel tired, you tend to shrug your shoulders. Keep your shoulders down and stretch back to keep your chest out, thus avoiding this situation. In addition, like a pendulum, the arm should be driven to move from the shoulder, so as to keep the elbow joint bending angle stable.
Find the right angle
Keep your elbows at right angles (bend 90 degrees) and pull them near your body. Don't let your elbows open. Doing so will make the arm movement more efficient.
Look ahead.
Hold your head high and keep your eyes on the horizon, so that you can keep your legs straight when running.
1000 meter running skills
Middle and long distance running pays attention to uniform speed during running. In general, it is best to run at a constant speed, but it does not rule out the final sprint. According to your own training level, you should sprint at the beginning of the game. Don't panic, you will slow down after running for tens of meters. Then, keep your own speed, preferably with someone similar to yourself. Pay attention to breathing, three steps, three steps. Run three steps forward, keep breathing in, run three steps, keep breathing out. If you are short of breath and can't do it, change it to two steps, one is called two steps.
Note: don't open your mouth too wide, or you will have a stomachache as soon as you enter the air conditioning. If it is a 400-meter standard field, it is two and a half laps. In the last 200 meters, try your best and rush forward. You can take a deep breath at this time until you cross the finish line. I'm sure to get good grades.
According to one's own ability, adopt uniform running tactics: except for the accelerated running and the final sprint after the start, basically adopt a higher speed uniform running on the way. Breathing method In the process of long-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is very important to master the correct breathing method. In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm, generally using two steps and one breath, two steps and one breath, or three steps and one breath. Pay attention to increase the depth of breathing when breathing.
In the process of "pole" and "second breath" long-distance running, because the oxygen supply lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, limb weakness and no longer running. This phenomenon is called pole. This is a normal phenomenon in middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take a few deep breaths, and hold on for a while, and the pain will disappear.
Or follow the running tactics: after starting, always follow the team leader or small group, and strive to surpass the opponent in the final sprint stage and take the lead in passing the finish line.
There is also the action of running: it should be noted that coordination must be relaxed when running. This requires that on the basis of correct movements, the whole foot should be used to land and the knee flexion buffer should be transferred to the forefoot. The upper body is upright and relaxed, and the arm swings naturally and forcefully.
800-meter running skills
Posture.
Correct posture can reduce unnecessary energy waste and fatigue in running, thus laying the foundation for improving time. Looking at the front, the car body fluctuates up and down at a relatively low height, and there is no shaking from side to side, which is the most intuitive on the treadmill.
The posture of middle and long distance running should be kept in a relatively balanced state. When running, the body leans forward slightly, and the included angle with the ground is about 80 to 85. Girls' speed is relatively slow, just keep it at around 85. During running, you should pay attention to raising your head and abdomen, and your hands should naturally cooperate with your steps to reduce your body shaking from side to side and unnecessary energy waste (it is best to let people correct it during running).
In the later stage of middle and long distance running, the runner's body has increased lactic acid and oxygen debt, and the human body is already in a state of fatigue. In this difficult state, the running speed will naturally decrease. It's really difficult to improve your skills and running speed. At this time, it is necessary to increase the forward tilt of the trunk (80 for men and 85 for women) to drive the body forward. In order to balance this forward leaning, it is natural to strengthen the coordination of pedaling and swinging, and increase the swing range of upper limbs to ensure that the technical movements in the later course are not deformed, and finally achieve the effect of improving the later course.
Step frequency and step size.
It is extremely important to increase the step length and step frequency to improve the performance of middle and long distance running. But step frequency and step size are a pair of contradictions. When the step size increases, the step frequency is relatively slow, but when the step frequency increases, the step size may become relatively small, so it is difficult to increase the step size and the step frequency at the same time. Usually, you can only keep the step size to improve the step frequency, or keep the step frequency to improve the step size to achieve the purpose of improving your grades.
Under normal circumstances, for men with a height of 1.75M, the stride should be 1.8M-2m, and for women with a height of 1.6M, the stride can be 1.5M- 1.7m (according to the height ratio, the lower limit for men is/kloc. Everyone should pay attention to calculating the average step length of 100M during training, and convert it to at least reach the lower limit of the step length.
If you happen to have short legs and short body, then you need to increase the stride frequency appropriately, usually 3.5 times per second.
Hip sending technique by pedaling and swinging
Push-and-stretch is the strength from hip, knee, ankle and toe from top to bottom, which makes all joints fully stretched, supports the reaction force to act on hip and moves the center of gravity forward. At the same time, it is also the beginning before the legs are folded. The coordination of pedaling and swinging will have the effect of hip joint migration, so that pedaling should be strong and swinging should be rapid, which can not only improve the step length, but also speed up the step frequency and reduce the fluctuation of body center of gravity. At 800M, the leg should form an angle of about 60 with the ground when it is straight (if the angle is less than 50, the speed and frequency will be accelerated, which is a sprint technique).
Landing buffer technology
When landing, let the heel land first, but be careful that the foot surface cannot form a large angle with the ground (less than 10) or land with the whole foot. When landing, try to reduce the resistance and quickly transition to the forward pedal action. After landing, the body center of gravity moves down and moves forward at the same time. These are two technical difficulties of landing buffer. Generally speaking, most runners are prone to make a mistake, that is, the pedal resistance is not fully reduced before landing. When buffering, the body's center of gravity is down but not forward, even sitting and running. The center of gravity of the body moves backward, which makes it more difficult to push the body and send the buttocks.