Running posture should be correct.
Keep your body forward and upright (don't lean forward and lean back); The toes naturally fall to the ground, and every movement is very relaxed; Put down your arms and swing forward, stretch your arms and shoulders backwards, and spread your chest to make your breathing smooth; Hips are directly under the body (I feel my hips rolling under my body when running); Keep your head forward, just above your shoulders, and don't turn left or right.
Breathing and rhythm should be coordinated when running.
Breathing through the nose and matching the running rhythm can meet the oxygen demand in the body. Generally speaking, according to your physical condition and the change of running speed, you can take two steps, two steps or three steps. With the increase of running distance and intensity, oxygen demand increases, which can change the breathing mode of nose and mouth.
Comfortable running clothes and favorite applications.
It goes without saying. You have to buy running shoes, which will not only make you run more comfortably, but also prevent you from getting hurt. You have to buy breathable clothes. If you run in cold weather, you must keep warm. Sports bra is a necessity for female runners, which can prevent you from being rubbed by clothes. A favorite sports App, the App is your most loyal recorder for every runner.
Every day's data is truthfully recorded and can be shared with others.
Do more stretching exercises before and after running
Do some stretching or relaxing exercises before running, on the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running. Before we run, we should first stretch the muscles of our legs so that our calves can meet the movements behind us in the best condition. Stretching after running can not only relieve and avoid muscle tension after running, but also effectively keep the leg shape perfect.
Running should be timely, moderate and suitable.
Arrange training plans according to individual differences. You should increase the amount of training step by step according to your own reality, listen to your body's call, and don't deliberately copy the amount of training of others. With the growth of age, we should moderately reduce the amount of training and pay attention to the running season. Run no more than 4 times a week, and the total amount does not exceed 30 kilometers. If you still have energy and physical strength, you can practice some other sports after running, especially those with less impact on your knees.
Pay attention to the running diet.
2 to 4 hours before running, you should eat food that is convenient to carry, has a relatively high protein content and is easy to digest and absorb; Drinking a sports drink half an hour before running can replenish energy for the body; Water and electrolyte must be supplemented during running, which is very important to maintain electrolyte balance in the body; After running, you can eat some energy bars and replenish energy and protein in time, which is good for preventing muscle decomposition, promoting muscle synthesis and shaping "lean body".
Precautions for running
1, warm-up exercise
Warm-up exercise can increase the speed and strength of muscle contraction, improve the coordination of muscles, and prevent or reduce the injury of muscles, tendons and ligaments. In endurance sports such as running, warm-up exercise can also accelerate and improve muscle viscosity, enhance the ability of heme and myoprotein to release oxygen and reduce vascular wall resistance. Properly raising body temperature can improve the sensitivity of nerve sensory receptors and nerve conduction speed. Elevated body temperature can stimulate vasodilation and increase the local blood flow at the active site. With the increase of muscle temperature, the blood flow rate and flow rate increase, and the supply and transportation of energy and the elimination of metabolites are improved.
If you want to run, you should warm up whether it is sprint, long-distance running, accelerated running or jumping running. It is necessary to keep the body warm. Just like cooking, you have to warm the pot first, so as to ensure that the later exercise will not damage the body's function. For example, you can do some stretching, deep breathing and jogging first. Only by doing this preparatory work well, the later process will not make the body have too much burden of preheating.
Be sure to jog 10 minutes before and after running, so that your body can expand and converge slightly and stretch at the same time. This jogging is slower than your current speed. Then do the stretching. Stretching before running will start your body, and stretching after running will straighten your muscles. This is very important and the key to sports injury.
Step 2 prevent injuries
Running is beneficial, but it will hurt a knee. Preventing knee injuries means preventing 90% sports injuries.
(1) Static Balance Half Squat
Stand up straight, chest out, feet shoulder-width apart, toes forward, and slowly squat down until the knee joint feels sore. The standard angle is 135 degrees, and the specific angle should be adjusted according to your own situation until your legs ache and tremble obviously. After getting up, walk slowly and relax. 3 times as a group, each time interval 1 minute.
(2) static back and half squat.
Stand up straight with your back against the wall. Any hard top object can be used. Chest out, feet shoulder-width apart, toes forward, squat slowly until your knees feel sore and your back leaves the wall. The included angle behind the legs should not be less than 90 degrees. The specific angle should be adjusted according to your own situation until your legs are sore and you are obviously shaking. After getting up, walk slowly and relax. 3 times as a group, each time interval 1 minute.
③ Vertical pile
The purpose of standing pile is to increase the comprehensive strength of joint fluid, knee cartilage, muscle and so on, as well as to increase the sensitivity of waist, increase people's spiritual harmony and make people feel transparent. The knee is the focus of many sports, and the waist is the axis of many sports. The purpose of standing piles is to run farther and faster, but running farther and faster can put forward higher requirements for standing piles to verify their achievements. Standing on the pile for a long time, if your knees don't feel tired, run more. If you run for a long time and your knees can't stand it, stand on the pile for a long time.
3. Running posture
Running posture is the foundation of all running skills. The correct running posture is that the upper body is upright, the lower body is relaxed, the body leans forward, the head is straight, as straight as the back, and the head, chest and navel keep a line. Relax your arms and swing back. The weight of your body leans forward and presses on your abdomen. Twist your back, especially your waist, in your swing, lift your gluteal flexors, and then lift your thighs, calves and feet forward.
Every time I move forward, I lift my legs by leaning forward, not kicking the ground. The thighs and calves are soft and relaxed, and the body tends to fall forward from the ankles, thus pushing the body forward and landing on the midsole. Accurately speaking, the outside of the middle palm should land first, and then be lifted by the waist, buttocks and thighs, and the landing point should not be in front of the center of gravity of the body. This is to minimize the action of kicking the ground, thus reducing the pressure on the knee. Both feet must be parallel forward, so that both excessive pronation and insufficient pronation can be effectively reduced, thus reducing the pain in the inside and outside of the front end of the knee.
The benefits of running
Running benefits 1, eyes.
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
Benefits of running II. The neck, shoulders and spine.
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
Benefits of running 3. Heart.
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
Benefits of running 4, blood.
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.