Running is a relatively monotonous form of aerobic exercise. It requires gradual and perseverance, and its fitness effects will be obvious. In order to master the process of slowing down from slow to fast, it is intended to gradually increase the swing amplitude and the span of both arms.
The correct running posture also requires that the heel should be placed on the ground first. It is not appropriate to use the front foot to land first. To cooperate with deep breathing, the breathing rhythm can be “three inhalers and one callâ€, “two inhalers and one call†or “one inhale and one callâ€. It is also necessary to develop a natural posture that allows the abdomen to be inflated and the arms swing back and forth in a correct position to make the body more stretchable so as to increase the amount of ventilation in the lungs. It is not advisable to swing the arms from side to side.
If the posture of the jogger is not correct, it will not only affect the running results, but also cause damage to the body. The first foot landing will make running easier to fatigue, and will increase the burden on the ankle; lateral swing arms, not only beautiful, but also affect the expansion of the thorax, but also reduce the combined force of the body's forward movement, is not conducive to speed.
Running as an aerobic exercise, no injury is a prerequisite for exercise. Runners usually do some lower limb strength training, such as the following movements, jump steps, etc., help increase muscle strength of the lower extremities, to avoid running muscle strain in the lower extremities; running in the park, community, pay attention to observe the site, in order to avoid accidents.
Some warm-up exercises should be done before running, such as chest movements, activities, limbs and joints, do not arbitrarily shift during the run, to maintain uniform speed. When you can't move and feel tired, don't take a break and you should stick to it for a few minutes. The limit period will soon pass. This will increase your running time.
After the run, do not sit down right away and jog a few more minutes to help transition from a state of exercise to a rest. In addition, running should wear lightweight sports shoes and sportswear, wearing a sun protection hat in summer, the need to properly add electrolyte drinks.
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