Some people think that you should land with your forefoot when running, while others think you should land with your feet. We suggest touching the ground with the middle part first. Research shows that an excellent long-distance runner usually lands between his feet. The jogger lands on his feet and the runner lands in front of the jogger. We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners. This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.
2. Hip and head posture
It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
3. Arm posture
In this position, you can swing your arms instead of using a jogging cart. First of all, the most important thing is not to have stiff arms, clench your fists and bend your elbows completely. Stay relaxed. The arm bends naturally above the waistline, neither too high nor too low. The arms swing back and forth alternately, so the legs move in opposite directions accordingly. When sprinters run on the track, their arms are completely swinging back and forth. Many long-distance runners swing a slight arc, but excellent runners don't swing their arms with strength. In other words, don't swing your arms violently.
4. Knees
Don't lift your knees too high in long-distance running. Only sprinters or we need too high knees when going uphill.
5, step size
The biggest problem for many long-distance runners is that their stride is too long. Don't do this, it will cause many injuries, including foot tendon pain of iliotibial tract and iliopsoas muscle pain.
Step 6 breathe
When some people suggest how to calculate the time of breathing and inhaling, we tell you to just take a deep breath and breathe regularly. Many times, breathing will adjust itself. If you run fast, you will breathe fast. Indeed, most runners breathe through their mouths or their noses and mouths at the same time. It is impossible to inhale enough oxygen just by breathing through their noses.
7, uphill and downhill
Slow down when going uphill. Generally speaking, it is not a good idea to speed up when going uphill. Swing your arms faster and imagine that you are pushing yourself up. Step up, imagine the train climbing up the hillside, and constantly encourage yourself "I can do it".
Beware of going downhill and slow down. The risk of the knee is greatest when going downhill. Your quadriceps acts as a brake. If you don't pay enough attention to it, it will be overworked. You can lean forward slightly and rush forward during the game, but not for training. In fact, in running training with hills, many people go downhill as a recovery to prepare for the next uphill. This is a good way to rest, and it also avoids putting too much pressure on your knees when going downhill.