In everyone's opinion, jogging is a fairly simple thing to run casually. But want to achieve the effect of fitness exercise through jogging, jogging with the correct posture to run. If it is a long-term use of the wrong running posture not only running no effect, but also hurt your body. Here we look at the correct running posture of jogging is what it is.
The posture of the head
Your head in jogging to keep upright, always facing forward. Relax your neck, do not lower your head, look up, eyes in front, so as not to cause injury to the cervical spine, but also to make running breathing more smoothly.Posture of shoulders
Keep your shoulders relaxed, otherwise you will be hunched over, easy to contain your chest, more easily fatigued, and your neck will be more easily stiffened.The posture of the arms
Hold your hands naturally into half fists, do not stiffen your body. Take the shoulder as the axis for natural back and forth arm swing, the left and right action amplitude does not exceed the body proper midline. Fingers, wrists and arms should be relaxed, and the elbow joint angle should be about 90 degrees. Note that swinging the arms hard over lifting the arms too high will increase the burden on the heart.Abdominal posture
Jogging slightly tucked in the abdomen, feel to let the abdominal muscles against the spine, as far as possible to use regular, deep abdominal breathing.Posture of the lower back
Relax your lower back to maintain a natural upright position and maintain your torso posture. At the same time the lumbar area is twisted through the swing in running to lift the hip flexors, which in turn lift the thighs, calves, and feet forward to cushion the impact of landing on the feet.Torso and hip posture
Keep the neck to the abdomen upright while jogging, do not sway from side to side or undulate too much up and down. This is good for breathing and balance. Actively send your hips when swinging your legs forward to ensure that the hips swing back and forth to reduce the impact of ground reaction forces on the pelvis. But be careful not to twist too much, which can increase the chance of injury.Thigh and knee posture
In jogging, the thighs and knees are swung forward, not up. It is important to ensure that the forward swing of the thighs is positive and that other lateral movements tend to injure the knee joint.Calf posture
When landing, you should let the lower leg pick up the ground backwards to allow the body to move forward. At the same time, the lower leg should not straddle too far. Avoid strain on the Achilles tendon due to excessive force.Ankle posture
The ankle joint should be controlled during running, as long as a certain level of tension can be maintained. Do not deliberately raise the toes and forefoot, and there is no need to stomp hard. Avoid ankle sprains.Foot landing posture
Landing with both feet should be light and fast, too much weight on the "lower foot" will increase the burden on the bones. The landing is generally done with the middle of the foot and transition to the full foot. The arch of the foot is used to cushion the shock and reduce the pressure on the knee joint. For beginner runners or heavier runners, you can start by jogging on your toes. This will reduce the impact on the knee joint and prevent knee injuries by increasing arch cushioning and improving arch support.
