5 tips to improve running posture
5 tips to improve running posture
Whether the running posture is correct or not has always been a problem that dampens many running friends. The correct running posture should reduce the injury during running and improve the running speed, and can fully utilize the advantages of running equipment.
There are a lot of guidance articles about running postures, and the suggestions are all from a scientific point of view, but in fact the operability is not strong.
Some of these authors require runners to maintain their integrity and not lean forward or backward, but in reality most of the runners are actually running and not able to adjust their body integrity at any time. Many people are even unaware that their bodies are leaning forward.Therefore, many suggestions for studying running postures on the market are professional, but most of them are practical. After reading the articles, amateurs can talk about the running posture, but they can’t operate.
Therefore, from the practical point of view, we summarize the following tips for improving the running posture. 1) The position of the head in the dynamic position versus the running posture, which even determines the efficiency of the whole body movement.
We noticed that after the athletes of the triple jump event finally left the springboard, except for the lower limbs and the upper limbs, their heads were in a position of upward and upward force, including the ordinary people’s long jump.
So why is the head not going down or going in the other direction?
This is because the head position is the guide for all our movements, as well as for running.
The eyes naturally look at the front, do not look at the feet, it is best to pay attention to a point near the skyline, which helps to stimulate alignment and close to muscle contraction, control position in the correct posture, coordination of cervical muscles.
Be careful not to lift your chin so that your chin is facing forward. Many friends will sprint more and more prominently, because you want to accelerate forward. The chin is the most relaxed and effortless part of the body. When you move forward, when youThe chin is ahead of the head and will give you the illusion that I am running fast forward. In fact, the movement of a small head has a great impact on the overall direction of movement and energy consumption, which is equivalent to your physical fitness.Go to a place that should not be used.
2) The position of the top is also very important for relaxing the chest and abdomen to achieve an efficient running posture.
Lowering and relaxing is the ideal abdominal posture. Don’t shrug your shoulders because of muscle tension, and let your shoulders lift your muscles.
Many friends started to fatigue in the late stage of running, and they wanted to drive themselves by shrugging their shoulders, giving them the illusion of still working hard and not slowing down.
Once this happens, you can reduce fatigue and reduce muscle tension by lowering it.
The front position should be kept at a fixed level, don’t lift it up, and don’t sway through the pace.
3) Even running is mainly the movement of the lower limbs, and the arm still plays a very important role in the correct running posture.
The hand controls the tension of the spindle body, and the swing of the arm promotes the pace and advances the forward movement of the spindle body.
First, relax your hands and gently touch your palms. Imagine holding a slice of potato in each hand and not crushing it.
Moving the arm forward in a shortened manner does not mean that it is particularly large enough to exceed the swing of the body, but rather to move between the waist and the lower abdomen.
The arm flexes approximately 90 degrees.
When you feel your hands start to get nervous and gradually make a fist, or your forearms start to get nervous, take a nap and relax your entire arm to relieve stress.
4) The center of gravity is between the pelvis, so the pelvis is the most important part of the correct running posture.
When your main shaft is dry and back up and naturally contracting, your pelvis will naturally be in the right position, pointing straight to the head.
But if your torso is too much forward, the pelvis will tilt forward and put pressure on the waist and thorax.
You can imagine that the pelvis is like a bowl filled with water. Do not pour the water out of the bowl when doing anything.
5) Efficient long-distance running does not require raising the upper level, but requires a quick pace replacement.
Sprinters need to do their best to maximize their leg explosives from the very beginning, while long-distance runners don’t need this. Efficient long-distance running requires fast pace replacement, resulting in stride and brisk lifting.
These points can adjust the flow to push the body forward, reducing energy waste.
The contact between each step and the ground should be light and fast, quiet and high speed.
In addition to the above points, daily postures (standing, sitting) are another important factor affecting the running posture.
And the correct daily posture can help runners to reduce the risk of weight and anterior diaphragm pain, hamstring injury and other injuries.
Although static poses seem to be easier to adjust than running poses, it is very difficult to change the habits we have changed from small to large, not to mention the fact that most people are getting worse and older.
The correct standing position is actually when your body is close to the upper position, the back of the head, the shoulders, the buttocks, and the heel are seen in a straight line from the side.
Many friends always like to start from the height of the landing mode when adjusting the running posture properly, and these tips are often overlooked.
In fact, it is the accumulation of these “details” that determine the difference between running injuries and performance.