Correct posture for long-distance running

Running is already a national sport, and there are many people who like to run. It is the runner's position that is important for running. This is the basis for runners to master. Long-distance running is a very active exercise to lose weight. It is also an aerobic exercise and it lasts for a long time. For the correct posture of long-distance running, the following details are introduced.

Running posture is very important, glasses should look to the front, lift the chest, hands lightly, body slightly forward, shoulders relaxed, arms swing naturally, while running to keep the ankle and knee to relax.

Detailed description of the correct posture of long-distance running:

Upper body: Easily stand upright and lean forward, eyes flattering.

- The main point of leaning forward is the hip. It is not the waist, but the knees are straight and the waist is straight. People have vacated.

Arm: Swing up to the chest line, hem to the waist. The front pendulum can be slightly short.

- Lower swings in long-distance running saves energy. The point is that the rearward side is slightly inward so that the front swing will not appear.

Lower limbs: Knees hem on the front legs, push it backwards and backwards, and then easily swing forward.

- Just before knees. The common mistake is to use the calf to explore. We focus on the knees, the calf will relax, and naturally press down.

- Push the bottom corner. When the push is too early there will be a situation where the direction of power is not right. If the center of gravity has not yet moved to the front, it will collapse and people will bounce. Another common problem with pushing is that without using thigh muscles, you won't get enough. To feel it, pay attention to the thigh first, then to the lower leg, and the thigh to drive the lower leg.

Respiratory: nose-based, mouth-assisted, natural smooth principle.

- Don't be jealous. Everyone has different physical qualities. Abdominal breathing, exercise and cardiopulmonary function can also induce more carbon dioxide that stagnates at the bottom of the lung.

- Try to exhale. Inhale will naturally have depth.

Long-distance running precautions:

1, during the running, pay attention to the distance between people, not too close, prone to accidents.

2. During the long-distance running, the method of exhaling and exhaling is used. The exhalation should have a certain depth, which accounts for about one-third of the vital capacity. In this way, it can fully exhale carbon dioxide and fully inhale oxygen.

3, after running for a period of time, it will appear in varying degrees of difficulty breathing, chest nausea, weakness in the limbs, running speed decreased, resulting in difficult to continue to run down feeling, then you need to strengthen the depth of breathing, proper adjustment of the running speed, The phenomenon will ease.

What to do after running:

1, can not stop immediately after running to walk two more.

2, drink some water, add water consumed.

3, foot bath or hot shower can relieve muscle pain.