Middle school students' correct running methods

The correct operation mode is as follows

1. When hearing the preface of "Run", make a fist with both hands quickly (four fingers are curled, thumb is attached to the first joint of the index finger and the second joint of the middle finger), and when reaching the waist, it is about the same height as the belt, with the fist heart inward and the elbow slightly inward. After hearing the "go" command, the upper body leans forward slightly and the legs bend slightly.

2. At the same time, the left foot leaps about 85 cm by the pedaling force of the right palm, the forefoot touches the ground first, the body center of gravity moves forward, and the right foot moves according to this method; The upper body is upright, and the arms naturally swing back and forth. When swinging forward, the upper arm is slightly straight, the elbow is attached to the waist, and the forearm is slightly flat and slightly inward. The distance between the inside of the two fists and the buckle line is about 10 cm. When swinging your arms back, put your fist on your waist. The traveling speed is 170- 180 steps per minute.

Extended data:

If you are not careful, running may cause damage to some parts of the human body. For example, the ankle, if the ankle muscles are not developed enough and the landing position of the foot is not correct, it will be difficult to support for a long time when running. For amateur runners, it is the most common posture that the heel falls naturally when running. Over time, it will increase foot friction and even cause injury.

So you can buy a pair of running shoes with heel cushion to reduce the friction between heel and ground. In the long run, gradually adapting to the landing of the sole of the foot and strengthening the buffer between the joint and the ground can maximize the protection from injury during running.

Running seems simple, but it should be arranged reasonably according to your own physique. Compared with the ankle, the knee joint bears more pressure when running, and it is more vulnerable to injury. Experts suggest that if you are overweight, it is best to use brisk walking instead of running to minimize the damage to the knee joint caused by exercise. Even if you walk at a normal speed, you can exercise and burn fat as long as it lasts for more than 45 minutes.

Adjustment before and after running is equally important. Do some squats and stretches before running, relax tense muscles and bones, and relax muscles and bones for the next run.

During running, it is necessary to master the rhythm of breathing and keep breathing evenly and comfortably, which can effectively reduce the fatigue of the heart and lungs and maintain abundant physical strength. Don't stop immediately after running. It's best to walk slowly for a while and adjust your heart rate and breathing.

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