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Running is defined as the movement of terrestrial animals using their feet. It is defined athletically as a step in which both feet do not hit the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise. march at the double, run forward according to the prescribed posture, run and walk.
Running is a convenient daily physical exercise method and an effective way of aerobic breathing.
You will be very tired after running. Remember not to drink water immediately, and do not squat or lie down; you should do relaxation exercises to reduce fatigue. Action essentials: When you hear the "run" command, quickly make a fist with both hands (four fingers curled, thumb attached to the first joint of the index finger and the second joint of the middle finger), and the waist is about the same height as the belt, and the heart of the fist is facing Inside, elbows slightly inward. After hearing the "go" command,
The upper body is slightly leaned forward, the legs are slightly bent, and at the same time, the left foot jumps out about 85 cm with the pushing force of the right foot, the forefoot touches the ground first, the center of gravity of the body moves forward, and the right foot moves in the same way; the upper body remains upright, The two arms swing back and forth naturally. When swinging forward, the upper arm is slightly straight, the elbow is close to the waist, the forearm is slightly flat, slightly closed inward, and the inside of the two fists is about 10 cm away from the clothes buckle line; when swinging the arm backward , the fist is attached to the waist. The travel speed is 170-180 steps per minute.
When you hear the command "Stand Ding", run two more steps, then take a big step forward with your left foot (two fists close to your waist, stop swinging) to the ground, move your right foot close to your left foot, and put your hands down at the same time to establish a positive posture.
The first step of running must be jumping out. During the running process, you should adjust your footing posture (front palm running, full palm running, and back palm running) according to the actual situation; when standing, pay attention to the consistency of leaning on your legs and placing your arms.
Running is a science, and the most scientific exercise method can achieve the best results. 1. Head and shoulders
Running action essentials - keep the head and shoulders steady. Keep your head straight ahead, unless the road is uneven, don't lean forward, keep your eyes straight ahead. The shoulders are properly relaxed and avoid holding the chest. Power stretch - shrug. The shoulders are relaxed and dropped, then shrugged as high as possible, paused, and repeated after recovery.
2. Arms and hands
The essentials of running movements - the swing arm should be forward and backward movements with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, and the elbows should be at an angle of about 90 degrees. Slightly inward when swinging forward and outwards when swinging back.
Powered stretches - elbows and arms. The two arms are in a ready-to-run position, and the elbows of the back swing arm are raised as high as possible, and then the front swing is relaxed. Raise higher and higher as you move faster.
3. Torso and hips
Running Action Essentials - Stay upright from neck to stomach, rather than leaning forward (unless accelerating or going uphill) or back, which is good for breathing, balance, and stride. Do not sway your torso from side to side or go up and down too much. Actively send the hips when the legs are swung forward, and pay attention to the rotation and relaxation of the hips when running. Power stretches - lunges and leg presses. Stand with both legs forward and backward, shoulder-width apart, and slowly press down the center of the body until the muscles are tense, then relax and restore. The torso remains upright at all times.
4. Waist
The essentials of running movements - keep the waist naturally upright and should not be too straight. Slightly tense the muscles, maintain the torso position, and at the same time pay attention to cushion the impact of the foot landing.
Powered stretches - flexion and extension of the body. Stand naturally, feet shoulder-width apart. Slowly bend your torso forward until your hands drop to your toes, hold for a while, and then recover.
5. Thighs and knees
The essentials of the running movement—swing your thighs and knees forward, not up. Any lateral movement of the leg is redundant and prone to knee injury, so the front of the thigh should be straight. Power stretch - front bow. Stand with your feet hip-width apart. Put your hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
6. Calf and Achilles tendon
Running action essentials - feet should land about a foot in front of the body, close to the midline. The calf should not be stretched too far to avoid strain on the Achilles tendon due to excessive force. At the same time, pay attention to the buffering of the calf muscles and Achilles tendon when landing. When landing, the calf should actively pull back on the ground to make the body move forward. In addition, the forward sway of the calf should be in the right direction, and the feet should be as far forward as possible, not everted or backwards, otherwise the knee and ankle joints will be easily injured. You can check your footprints for reference while running on the beach.
Power Stretch - Wall heel raise. Stand facing the wall for about 1 meter, stretch your arms forward and shoulder-width apart, and support the wall with your hands. Raise the calf, then lower it, feeling the tension in the calf and Achilles tendon.