Improve your body's softness and make yourself run better

In the blink of an eye in late September, the autumn games began to register, plus the Rio Olympic Games. Recently, although the autumn tigers are still mad, they often see runners running around.

A closer look at the running position of the runners around and found that the runners who insisted on running during this period were mostly “executive” runners who were running better than the runners who started running in autumn and winter. Mostly. In the midst of the sweaty days of walking, if there is no motivation, it is very difficult for everyone to insist on running. It's true love that comes out.

In order to run better in the fall, let your running position be more beautiful.

A good running posture naturally leads to high running economy. In order to run better in the autumn game season, it is hoped that the running stance of runners can be improved. Even if only a small change is made, it will bring about an improvement in performance.

So what's the difference between a good stance and a less than ideal stance? Running is a full-body exercise. A good stance is more than just running with your legs and feet. It is a "dry running." The body dry muscle maintains a good posture when running, and with the efficient work of the leg muscles, it can not be fatigued / strong running.

In order to use dry body for running, the body needs a certain degree of flexibility.

Here are a few ways to check if everyone has the "minimum body softness required for running with the body dry", that is, "whether or not you have a body running in an efficient running position".

Check your own running position

1. Comprehensively check the flexibility of the scapula, shoulder, back, waist, back of the thigh, etc.

As shown in the figure: Stand, arms crossed at the back of the body, and then flex forward. The black line is a horizontal line parallel to the ground, and the blue line is perpendicular to the black line. If the arm can exceed the blue line in the figure to reach the position of the red line, it indicates that it is qualified. Everyone can do it in front of a mirror and check it out. When running, in order to "pull the body forward", the muscles behind the body are very important.

2. Check the flexibility of the waist, back and hip joints

As shown in the figure, sit on the mat, hold your feet together, hold your elbows with your hands, bend over your back, and flex your upper body forward. If the elbows can touch the cushion surface, you are qualified. Unqualified runners are basically people who cannot use abdominal muscles well.

3. Check the flexibility around the hip and pelvis

As shown in the figure: Take a big lunge forward, place the lower leg's calf and instep on the back, bend the front knee 90 degrees, and put both hands on the inside of the front leg, if the elbows can touch the cushion qualified. This action is more rigid runner, his stride will be affected.

If the body is not flexible enough to achieve the minimum flexibility, it is not possible to perform "dry running." Therefore, the running posture must not be ideal. These tests were unsatisfactory, indicating that when running, they mainly used the lower limbs to run and did not fully play the role of body dryness. If you run like this, it is not only easy to fatigue, but also easy to hurt. The key legs will become very rough.

The above inspections are good stretching exercises in their own right. They can be used not only for examination but also for daily practice.

In addition to running training, do stretching exercises every day (you can also do yoga for qualified runners), exercise your body's softness, and you can get good running results. Go for training.