Relax your legs
You may have this experience: running with others when the pace is particularly loud, after running calves and sore and tight, or the back of the foot and the front side of the calf bone some soreness, or even no matter what shoes have been changed, the bottom of the feet always feel very tight after running, these are actually related to the calves and feet are not relaxed enough, the pace of transition is not smooth enough. Forget about your calves and feet for a moment! Imagine that there is nothing below the knee, so you can help focus your mind on the more important swing arm, core and rear leg muscles; instead of running the lower the center of gravity, the tighter the calves, the whole person collapsed, into the calves and feet pulling the body forward.Let the pelvis become the center of power
The pelvis is the part less mentioned in general running theory, but the stability and flexibility of the pelvis is closely related to running performance. Imagine the pelvis is a large bowl, filled with nine minutes of water, when running you have to try to keep the bowl of water from splashing out, that is, to keep the pelvis stable and let the core become the power center, the core muscles to stabilize and guide the leg swing. Stability, but also to let the pelvis has enough flexibility, with the body and the horizontal rhythm of movement. The pelvis is like a bowl in the hand pull ring, fast and smooth horizontal rotation, you control the speed and force of rotation, to avoid too much amplitude, leaning forward and backward. A stable and flexible pelvis allows you to fully exercise the core muscles to run, the range of motion of the legs will also be wider, when encountering the impact of the road, but also more fluidly disperse the impact, and will not be absorbed by the lower body, resulting in common knee, leg bone, and hip discomfort, if you want to draw an analogy, from the pelvis, knees, to the calves and feet, just like the suspension system of a car, all links are firmly connected, and The impact can be dispersed with the ups and downs of the road.Avoid running with big strides
If you have knee discomfort, it is probably because you are used to taking big steps when running, so that your feet land in front of your body's center of gravity, thus allowing your knees to absorb a lot of impact; another reason is that after your feet land, the muscles behind your legs and hips are not strong enough, so the action of swinging your legs back and collecting them is not smooth enough, so the impact from the road cannot be effectively transformed into forward force, instead, your body becomes the medium for absorbing impact. The impact of the medium, running for a long time the body does not have problems is difficult. To avoid striding, you must make good use of the upper body to swing the arms to drive the legs, so that the hands and feet become mutually compatible partners, the arms swing back at the same time, by the rear thigh muscles to lift the calves and feet, the other leg is to follow the aforementioned rhythm of the pelvis and swing back, so that the force of the road back to disperse, rather than being absorbed by the body.Proper upper body posture while running
Running is not just about running with your legs, but the stability and coordination of your upper body, as well as the consistency of your upper and lower body, has a key impact on running efficiency and running posture. When running, the upper body should be upright, not hunched over. Being upright does not mean that you have to be as straight as a gendarme; your body and limbs are relaxed. Imagine your spine extending from the back up to the top of your head and towards the sky to support your body, like a needle through cotton, with a strong center and soft and flexible limbs and torso.The correct way to swing your arms while running
Most runners are moving forward, not running backwards, so when you swing your arms, you should swing them backwards to balance your body that is leaning forward, not punching forward; imagine your arms are a pendulum, the shoulders are the fulcrum, the upper arms are the swinging arms, and the elbows are the hammers at the end. With such a rhythm of running, will be more energy-efficient and easy, legs get the support of the arms, no longer alone. In addition, remember that the upper body mentioned the spine, which is the center line through the body, swing the arm as far as possible to maintain the front and back swing, do not exceed the center line, too much lateral arm swing will also allow the body to produce unnecessary lateral twisting, a waste of energy.Good running posture training methods
If you want to have a good running posture, in addition to regular practice running, ask for help from good runners, usually also targeted running posture practice. There are mainly the following practice methods.High Knees
Upper body upright, with the swing arm, left and right alternately lift the thighs, try to let the thighs lift to a height parallel to the ground, lift and then relax, and let the landing feet remain soft and flexible, so that the feet touch the ground and then bounce up, rather than heavily on the ground; at the same time, pay attention to the stability and balance of the upper body, not to raise the legs and sway left and right.Quick Feet
Similar to the movement of the high leg lift, but do not need to raise the legs up; in a stable situation, alternate as fast as possible to step forward, do not care about the speed of advancement, the focus is on maintaining a high step frequency and left and right coordination of stepping movements, this exercise can train coordination and response, and can help you learn to relax your feet.
