What is the correct way to run? How to run correctly?

Everyone should pay attention to losing weight in life, but are you sure your method is right? Today, the editor will learn with you what the correct running method is and how to run correctly. If you also want to know, let's learn together.

1. Landing cushioning: If you have carefully observed other people running, you will find that many people land on the sole of their feet, and the sound when landing is relatively loud. The correct action is that when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for the ankles and knees to prevent the occurrence of periostitis.

2. Arm swing: Arm swing is to maintain the balance and coordination of the body during running, so that the body can swing more naturally and more in line with the rhythm of human movement. When swinging your arms, just remember not to expose your elbows in front and your hands in the back, and swing naturally with your steps.

3. Keep your head up and chest out: Keeping your head up and chest out while running helps improve the body's respiratory and circulatory systems and establish a normal memory state. Because when you are running, the body is constantly consuming energy and is prone to fatigue. At this time, if you can use your will to straighten your spine, then it is actually very simple to improve your hunchback condition.

4. Breathing: The breathing during running is deep and long. Generally, you inhale through the nose and exhale through the mouth. When your physical strength decreases seriously, you can inhale through the mouth and exhale through the mouth.

5. Heart rate: Jogging, as a kind of aerobic exercise for health preservation, should be distinguished from fast running. Generally speaking, the heart rate rhythm frequency that is most suitable for physical exercise is: (220-age)×60%. You can measure the following appropriately when running.

6. Head and shoulders: Keep your head and shoulders stable. Look forward, tuck your chin in but don't lower your head. When running, relax your shoulders and let them droop, then raise them as much as possible, pause, return to the original position and repeat.

7. Arms and hands: Hold your hands slightly, bend your arms and lower arms to about 90 degrees, and swing them naturally back and forth. Be careful not to expose your elbows when you move your arms forward, and not to expose your hands when you move your arms backward.

8. Legs: Use your thighs to drive your calves, with your knees pointing toward your toes. Lift them to a reasonable height, then put them down and repeat.

9. Feet: Keep your feet relaxed, do not tighten your toes, lift your feet to 10 cm off the ground, then put them down and repeat. When your feet land, do not push the ground too hard with the front of your feet to avoid developing calf muscles.

1. Take it step by step and do what you can

People should run appropriately and not challenge their limits. Li Zijian said that people should set up their own exercise plans according to their own conditions. No matter what the circumstances, they should do what they can and never overload their exercise.

2. Master the running speed and frequency

China Economic Net suggests that you should jog slowly and take small steps when running, and try to keep your feet close to the ground to minimize the impact force on your feet. Moreover, according to Life Times, many studies have confirmed that the ideal speed for daily running exercise is about 180 steps per minute. Otherwise, the impact force between the body and the ground will increase, causing knee pain.

3. Stretch before and after running

People must warm up fully before exercise to improve the body's adaptability, coordination and self-protection ability. China Economic Net suggests that people should do static stretching before running to reduce injuries during running, and also do dynamic stretching after running.

4. Intersperse other sports appropriately

Li Zijian, deputy chief physician of the orthopedic joint group of Peking University Third Hospital, emphasized in an interview with the People's Daily Overseas Edition that it is best for people not to just run day after day. They can appropriately intersperse other sports, such as Tai Chi, swimming, cycling, etc., to engage in combination sports.

5. Master the correct running posture

The correct running posture is that the upper body posture is similar to walking, with the head slightly lifted, the body straight, the shoulders spread back, and the body slightly leaning forward. Try to keep the head, waist and feet in a straight line, and try to land on the entire sole of the foot when landing.

Setting a goal too high often makes it difficult to implement. That is to say, if you run once a week, if you slack off once, the total effect will be 0, and you will be in danger of giving up completely. Generally, 2 to 3 times a week is better, but it doesn't matter if you don't have time to run once a week due to work. You can run once or twice on weekdays, and run once on weekends to relax. If you think "I want to run every day", it's best to control it within 5 times a week, because exceeding this range may unknowingly accumulate bone and joint fatigue, and accumulate psychological pressure. In the end, it becomes the cause of disease.

The cardiopulmonary function of each of us is very different. The same speed often means different cardiopulmonary strength for different people. For example, for world-class marathon runners, a pace of 5 minutes per kilometer is probably in the "comfortable fat burning critical zone", while for ordinary people, it may take about 7-8 minutes per kilometer to reach the "comfortable fat burning critical zone". Using heart rate is a better way to judge whether we are in the "comfortable fat burning critical zone". For athletes who do not have heart rate monitoring equipment, the conversation test can also effectively control the speed: run slowly and keep in a state where you can talk easily. When you feel out of breath, can't talk easily, and can only say short words, start walking slowly; when your breathing and heart rate are relaxed, run again in a state where you can talk easily, and repeat the alternation of walking and running.