Running is the most popular form of fitness. However, people can be injured if they don’t master the correct method and operation during the running process. Only by mastering the key points of running fitness can you reduce the chance of injury during running.
Point 1: Swing arms. Swinging your arms during running can maintain the balance and coordination of the body, making the body swing more naturally and more in line with the rhythm of human movement. How do you know if your arms are swinging effectively? One simple cue is to pay attention to your hands. If, while looking forward at the road ahead, you can see your hands during the full stroke while you run, you’re probably carrying them too far forward. They should disappear below and behind your peripheral vision on each of your backswings. Hands left in front not only don’t cue a backward-driving leg action but they also tend to swing left and right, rotating the torso to maintain balance and diverting energy sideways that could be propelling you forward.
Point 2: Chest out, Chin up. Keeping your head up and chest out helps to improve the body's respiratory circulatory system and improve your body posture. The human body is constantly consuming energy and is prone to fatigue during the running process. If you can rise up your spine consciously. it will be helpful to improve the hunchback condition.
Point 3: Landing buffer. Many people run on the soles of their feet, and the sound is loud when they land on the ground. The correct action is: when running to the ground, the heel should first touch the ground, and then transition to the whole foot, which is a kind of protection for the ankle and knee, to prevent the occurrence of periostitis.
Point 4: breathing. When running, the breath is far-reaching and long. You should use deep belly breathing (or diaphragmatic breathing) because it is more effective and absorbs oxygen (maximum VO2) than shallow chest breathing. The air you inhale will only remain in the lungs for a short period of time, preventing complete exchange of air. This then reduces the amount of oxygen you consume. Poor breathing skills are often the reason people get scary side seams while running.
On the other hand, deep abdominal breathing is more efficient when running because it takes advantage of the full capacity of the lungs. The air you inhale also travels down to the lower part of the lungs for a longer period of time. This will increase the absorption of oxygen.