The way your feet land

Some people think that you should land on the front PAWS while running, while others think you should use the heel on the ground. We first feel the foundation of the middle part. Studies have shown that a good long-distance runner usually falls on his midfoot. The jogger stood on his feet and heels, and the fast runner was in front of him. We believe that only sprinters and intermediate sprinters are suitable for landing their ball before. There may be some exceptions, but standing up is a great way to start an intermediate runner. This will reduce vibration, relieve stress on the calf muscles and ankles, and prepare for the next step.

Hip and head position

 

It’s hard to imagine: Where is your hip when your feet touch the ground? Some people suggest that when you land, your feet should be at the end of your center of gravity, your head, hips and feet. Keep your head straight and look straight ahead. Special care is usually required when turning the head, usually from the neck up to avoid distorting the body and causing instability when going out.

Arm posture

This position allows you to swing your arm instead of using a jogging stroller. First of all, the most important thing is not to stiffen your arms, clench your fists and bend your elbows completely. Stay relaxed. Bend the arm naturally above the waist instead of swinging the arm back and forth, moving the leg in the opposite direction. The sprinter ran around on the track and his arms swayed completely. Many long-distance runners swing slightly on the arc, but good runners don’t use the energy they swing their arms. In other words, don’t swing your arm madly.

knee

Do not raise your knees for long distance running. We only have sprinters when we go up the mountain or we need high knees.

Step size

For many long-distance runners, the biggest problem is overtaking. Do not do this, it will cause a lot of injuries, including the tendon of the foot, the pain of the bandage and the pain of the back muscles.

(The pain is not from the knees, but from the ligaments, a ligament that extends from the outside of the buttocks to the tibia. This ligament shrinks around the knee and rubs against the top of the cheek near the knee for a long time to cause inflammation. 40% Runners will develop sacral syndrome after running for five years or more.

Breathe

Although some people suggest how to calculate the duration of inhalation and exhalation, we tell you to keep your breathing depth and regularity. Many times, breathing will self-regulate, run fast, and breathe quickly. In fact, most runners breathe through their mouth or nose at the same time, and it is impossible to get enough oxygen through the nose alone.

 

Uphill and downhill

It’s not a good idea to slow down when you go up the hill, but in general, it’s a good idea to accelerate when you go uphill. Move your arm faster and imagine that you are pushing yourself. Go faster. Imagine the train going up the mountain.

Be careful when slowing down and slow down. The knee is at greatest risk when going downhill. Your quadriceps will act as a brake, and if you don’t pay enough attention to it, it will get too tired. During the game, lean forward. During the running training of the hills, many people went downhill to recover and prepare for the next ascent. This is a good way to rest and avoid putting too much pressure on your knees when going downhill.

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