5 tips to improve running posture
5 tips to improve running posture. Exercise is the basic way to maintain good health. During exercise, we should also pay attention to replenishing water and exercising. It can soothe our mood, and exercise can prevent the three highs. Here are 5 tips to share the benefits of improving running posture.
5 tips to improve running posture 1
Head
The dynamic posture and position of the head is crucial to running, and it even determines the whole body In terms of the efficiency of the movements, we can notice that after the triple jump athletes finally leave the springboard, in addition to exerting force on their lower limbs and swinging their arms with their upper limbs, their heads are in a position of exerting force upward and far away. In fact, the same is true for ordinary people when they long jump. in this way. Why is the head not pointing downward or in another direction? This is because the head position guides all our movements.
Many runners often lean back and raise their chin without realizing it
The same is true for running. Keep your eyes looking forward naturally, not at your feet. It is best to stare at a point near the skyline. This will help stimulate the contraction of neck and back muscles, control the correct posture of the neck, and coordinate the muscles of the neck and back. Be careful not to lift your chin, make your chin face forward. Many friends will have their chin protrude forward as they run, because when you want to accelerate forward, the chin is the part of the body that can move forward easily and effortlessly. If your chin protrudes forward, it will give you the illusion that I am moving forward and running very fast. In fact, such small head movements have a great impact on the overall movement direction and even energy consumption. The wrong head The position of your body is equivalent to using your physical energy in places it shouldn't be used.
Shoulders
The position of your shoulders is also very important for relaxing your chest and abdomen and achieving an efficient running posture. Lowering and relaxing your shoulders is the ideal shoulder posture. Never shrug your shoulders due to muscle tension and raise your shoulder and neck muscles. Many friends start to feel tired in the later stages of long-distance running, so they want to push themselves forward by shrugging their shoulders, giving themselves the illusion that they are still exerting force and not slowing down. Once this happens, shake to relax your shoulders and relieve muscle tightness. The position of the shoulders should be kept at a fixed horizontal line, not lifted up, and not swayed back and forth with the steps.
Arms
Arm swing is very important for running coordination
Although running is mainly a lower limb movement, the arms still play a role in correct running posture. Very important role. The hands control the tension of the body, and the swing of the arms promotes the pace and moves the body forward. First, relax your hands and gently touch your palms with your fingers. Imagine holding a potato chip in each hand without crushing it. The arms should swing back and forth as much as possible, which does not mean swinging beyond the scope of the body, but means moving between the waist and the middle and lower abdomen. Bend your arms approximately 90 degrees. When you feel your hands start to tense up into a fist, or your forearms start to tighten, shake your hands and relax your entire arm to relieve the pressure.
Pelvis
The center of gravity of the body is between the pelvis, so the pelvis is the most important part of correct running posture. When your torso and back are upright and contracted naturally, your pelvis will naturally be in the correct position, pointing directly toward your head. If your torso leans forward too much, your pelvis will tilt forward accordingly, putting pressure on your waist and ribcage. You can think of your pelvis as a bowl filled with water, and do anything without tipping the water out of the bowl.
Cadence
A light and smooth cadence is the essential movement that long-distance runners should focus on
Sprinters need to try their best to raise their knees from the start to achieve the maximum Explosive power in the legs, which is not required for long-distance runners. Efficient long-distance running requires quick step changes, shorter strides and brisk leg lifts. These points can most effectively improve the singing ability to push the body forward and reduce the waste of energy. Every contact with the ground should be light, quick, quiet and high-speed.
In addition to the above points, daily posture (standing, sitting) is another important factor that affects running posture. And correct daily posture can help runners reduce the probability of injuries such as tibialis anterior pain and hamstring injuries. Although the static posture seems easier to adjust than the running posture, it is actually very difficult to change the habits we have accumulated over time since childhood. What's more, as most people grow older, their daily posture will get worse and worse. . The correct standing posture is actually the posture when your body is close to the wall. The back of your head, shoulders, hips, and heels will be in a straight line when viewed from the side. 5 tips to improve running posture 2
Correct running posture:
Keep your body forward and upright, your toes land naturally, and relax in every movement. When running, you need to make sure that all your movements are forward, not allowing your arms to swing throughout your body, and ensuring that your arms always swing forward. When you exercise, you need to keep your body upright at all times. Don't slump your shoulders forward and don't stick your butt back. The arms and shoulders need to be expanded back. These correct running postures can help open the chest and ensure smoother breathing. Place your toes on the ground naturally, relax in every movement, and do not clench your fists. Your movements should also be consistent when accelerating or decelerating.
Correct hip position:
Keep your hips directly under your body. Correct hip posture allows you to step naturally and correctly when running, lift your knees more easily, and breathe more smoothly. Wrong hip posture, such as raising the hips and leaning forward, can easily cause back pain and other problems, and reduce running efficiency.
Correct head posture:
Keep your head directly above your shoulders and your face relaxed. When exercising, you need to make sure your head is directly above your chest and shoulders, and be careful not to let your head tilt back, sway left or right, etc. Correct head posture allows you to save more energy during exercise. Wrong head posture, such as your head not being directly above your shoulders, leaning forward or leaning back, will cause tight muscles, which will not only prevent you from running faster, but will also ruin your neck. , causing you numerous neck and back problems. Moreover, when exercising, you need to keep your face relaxed, do not clench your teeth, and relax every muscle on your face.
Heel, full-foot, and forefoot landing positions:
Which position lands first, heel? Full sole? Or the forefoot? There is still a lot of controversy in the running world, and there is still no sufficient evidence to say which position is the most effective in reducing impact force. Therefore, just choose the landing position according to your most comfortable way and habits. If a novice really doesn’t know how to choose, he can choose to land on the balls of his feet.
Correct running posture and sportswear are the basis for healthy running. Of course, if you choose a high-quality treadmill, it will also protect healthy running. Yirun Technology focuses on the field of treadmills and has created eight levels of originality. National patented shock absorption technology, air shock absorption, smart app, and other technologies, then the question is, should you choose a treadmill?