Running Fitness: Pay Attention to These Key Points and Make it Easier to Persist
No one will deny the fitness value of running, and running is the most popular fitness method. However, many people often suffer from injuries during running because they don't truly master the methods and tricks of running. Only by mastering the key points of running fitness can you reduce the risk of injury during running.
The 4 key points of running
Point 1: Head up and chest out
Maintaining an upright posture helps improve the body's respiratory and circulatory system and establishes a normal memory state. Because during running, the human body constantly consumes energy, and it is easy to experience fatigue. When you can consciously raise your spine, it is very helpful in improving hunchback.
Point 2: Landing cushioning
Many runners land with their entire foot, and the sound of landing is also quite loud. The correct action is to lift your foot and land on your heel when running, and then transition to the full foot. This is a protection for the ankles and knees, preventing bone spurs.
Point 3: Arm swing
Arm swinging during running helps maintain the body's balance and coordination, making the body move more naturally and in accordance with the rhythm of human movement. Note that when swinging your arms, your hands should not drop, your elbows should not drop, and they should naturally swing with your footsteps.
Point 4: Breathing
Breathing during running should be deep and prolonged, generally nasal inhalation and mouth exhalation. When physical strength decreases significantly, mouth inhalation and exhalation can be used.
3 ways to make running easier
Set a specific goalWhy not sign up for a 5K race? This will become your motivation, allowing you to persist in running regularly and persistently. You should know that learning how to run takes time. If you are not active enough, if you are lazy in attitude, don't run and rest at the beginning, it's better to find a companion to exercise together and encourage each other.
Listen to the voices of your body while running
Training is divided into two stages: strategic training to hone the body, and recovery during rest. Some people run too much too fast and end up injured; if you can promptly feel the signals of pain or fatigue, stop and rest for a few days, and adjust your training plan, this will not happen.
Follow the three-week ruleTraining requires patience, and it takes 21 days to cultivate a new habit. As long as you can insist on running every day, it will become a habit, and through exercise, it will shape a lively body. The biggest challenge in the first three weeks of running, at this time, you should put this matter in the priority position. After three to four weeks, you will have a different experience.
During running, not only the posture must be correct, but breathing, heart rate, etc., must also be paid attention to. These are all key points to note when running fitness. Mastering these techniques can make running very easy. People who use running to exercise their bodies need to do a warm-up properly. The time for warm-up exercise is best controlled at about 10 minutes, and just moving twice is not a real warm-up effect.
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