Incorrect running posture can hurt your body

Incorrect running posture can hurt your body

Running can not only exercise cardiopulmonary function, but also strengthen muscle strength. Continuous and effective jogging can also use energy consumption and reduce slight effects.

However, if the running posture is not correct, it will not only achieve the ideal fitness effect, but may also cause damage to physical health.

Lu Jinliang, senior coach of Beijing Xiannongtan Youth Sports Club and well-known world champion coach, summarized some of the wrong postures of runners, and reminded everyone to pay attention to it: Mistake # 1: All feet on the ground.

Many people are accustomed to landing with their feet on the ground when running. In fact, this method of landing is not correct. Because there is no cushioning and transition when landing, it is easy to “squat your feet” and it is easy to shock the cervical spine. It is even more difficult to run on hard roads such as asphalt roads.In this way, skeletal periostitis is easily caused in the long run.

  Mistake two: The stride is too large.

When people first start running and fitness, they always like to increase the stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to a long vacation time, a large center of gravity, and a heavy landing force. This will increase the shock to the human body.

When exercising on a treadmill, you should choose a suitable speed according to your own ability. Stride and frequency that exceed your own ability may increase the risk of exercise.

  Mistake No. 3: Inside and outside.

In daily walking, many people will have “figure feet”. If they are still “inside bachi” or “outside bazi” when running, the alignment and toes cannot be kept in the same direction, which will increase the burden on the knee joint.Long-term decline is likely to cause damage to the knee joint and other parts.

  Mistake # 4: Watch TV.

In order to make athletes dry and boring, many gyms have televisions installed on or above the treadmill. Therefore, many people either raise their heads or lower their heads while running, which will increase the burden and vibration on the cervical spine.

When running, your head should naturally stay upright, with your eyes looking straight ahead.

  Mistake Five: Swing left and right.

Some enthusiasts, especially teenagers, like to shake their bodies from side to side when running. They feel that running like this is “energizing”, just like the “rocking” action of riding a bicycle.The linearity of running affects speed and effectiveness.

  So, what should the correct posture be?

In fact, the essence of running this way of running is to exercise in a relaxed state at an unobtrusive speed.

When running, the person’s upper body should lean forward slightly.

This “forward leaning posture”, invented by Russian sports scientist Nicholas Romanov, can reduce joint burden and exercise intensity, as well as extend exercise time.

The forward lean should be natural and comfortable.

If you lean forward too much, it will increase the burden on the hip muscles; if you lean back, it will cause excessive strain on the thoracic spine muscles.

  When running, it’s important to swing your arms naturally.

The correct arm swing posture can maintain the body balance, coordinate the cadence, and improve the effect of leg movements.

When you swing your arms, relax your shoulders. Bend your arms about 90 degrees each. Use two hands and a half to make a fist, and swing naturally. Slightly inward when swinging forward and slightly longer when swinging backward.

Do not swing too much, and do not use too much force.

  When running, your legs should be relaxed.

When one leg is kicked backwards, the other leg bends forward, and the lower leg naturally relaxes, twisting the forward motion of the thighs, and driving the hips forward and upward.

With the heel landing first, then quickly transition to full-foot landing, and also step on the forefoot or the outside of the forefoot from top to bottom, and then transition to the full-foot.