If your leg hurts more and more, it seems that your exercise method is wrong. It is important to pay attention to the correct posture and the combination of work and rest. Stretching before running is very important, and stretching after running is also beneficial to relieve muscle stiffness and shape muscle lines.
Correct posture for running:
1. Head and shoulders: keep the head and shoulders stable. Go straight ahead. Relax your shoulders properly and avoid having a chest.
2. Arms and hands: 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 midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
3. Trunk and buttocks: Keep upright from the neck and abdomen, instead of leaning forward and leaning back, which is conducive to breathing, 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.
4. Waist: The waist is naturally upright and cannot be too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
5, thighs and knees: thighs and knees push forward, not 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.
6, heel and toe: essentials of running action-if the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in a 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.
Focus! ! ! ! ! ! In fitness running, we should pay attention to persistence and step by step, especially to control the amount of exercise. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Don't run when you are in poor health or sick. At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is subject to no strenuous feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of exercise; In order to determine your exercise level, you can take some tests after running for three to four months.
Attached are two pictures for your reference.
Extended data:
Running is defined as land animals moving with their feet. It is defined as a step in sports, and both feet will not land at the same time. It can also be aerobic exercise or anaerobic exercise.
Paying attention to fitness and running is the most basic requirement for physical fitness. First of all, you should exercise and keep fit. At the same time, you should warm up before running to avoid running affecting your health. Running exercise is one of the most commonly used physical exercise methods, mainly because the technical requirements of running are simple and no special venues, clothes or equipment are needed. No matter in the gym, sports ground or on the road, even in the fields and Woods, you can do running exercise. You can master the speed, distance and route of running by yourself.