Jogging considerations will run more healthy

For the same man, jogging than Sprint on the technical requirements are higher.

Sprint, ordinary people to hedge a hundred meters, rested, ten seconds, the deal on the second day legs acid, nothing in the future. Jogging is completely different from ordinary people may be able to run it! on an hour will not be too tired. However, if the technique is not correct, the joint pressure, if you do not get proper rest mitigation, the consequences are the pain, the most common mo "running knees".

Stride and step frequency

As for how the technique is the "correct" is, needless to say one.

But the key is the action of the speed of light! running by stride and step frequency. Jogging is run, the stride is sure to be small, the all natural understand, but the frequency? most people jogging time step frequency than run low many! you can try what, estimated at 150-160/minutes. What is the frequency of slow is not good? step frequency slow description body remained a long time, from the General description of the physical body, in the vertical direction of movement is large, then landed on the body of the nature, the possibility of injury is naturally greater. Also, step frequency, slow easily lead Cross is also running injuries.

Then, step frequency need more fast is good? there is no strict guidelines, is only an approximate range, 180/minute.

If you try, you will find that this step frequency too fast! if you run a 1500 games, this frequency should be no problem. However, jogging, this step frequency for most people, it is too fast! because brain jogging understanding is "slow" run, step frequency "slow", jogging to be understood as the slow speed, not the action of slow, that is to say, keep a certain step frequency 180, shorten the stride to slow down. Do the benefits of nature is the possibility of reducing injuries:! said all this, if you do not tell you how to do it when you can keep jogging 180 of step frequency, so sorry you! I own jogging, sometimes not consciously slow step frequency. Following this method believe someone know for sure, but I was wondering myself. Use your swing! most people running, swing arm is largely reactive, just follow the legs of actions to maintain the balance of the body. Imagine if you active arm? then by the same token, your legs will in order to keep the body balanced and passive kick, HA HA! because there is no load arm, arm relatively exhausting! in Chinese female runner's arm is in line with this principle, lower arm, amplitude, frequency, nature is fast, fast frequency! if you step frequency quickly, pace will natural light. In order to maintain the jogging speed, you need to further shorten the stride, a small step also does not matter, to exercise effect is the King!

About arch collapse

If not enough on the protection of the foot, the foot muscles will increase gradually with age aging. If overweight, or exercise too much, and pays no attention to relax, tendon elastic enough, can cause foot arch collapse, or a flat bottoms of trends.

(Flat bottoms have acquired formation) arch collapse after moving to the inside of the leg because there is not enough support, will continue with collapse, thus causing knee bent towards the inside, excessive stretching of the sites of tendon pain knee medial. because the legs are no longer the right supporting body, causing the waist muscles. walking time, cause backaches or spine disease. If really arch collapse, the solution is one that used the foot arch mat, cushion foot arch.

Walking, walking on two feet parallel attention, experience of gravity moves down the leg side, lateral tendons stronger than jiaoxin tendon can help alleviate many. meniscus in the knee.

(Otherwise: parallel way to look at it seems quite reasonable, ducking, normal foot structure should force the inside of the foot, if hard inside force feet into feet lateral force was contrary to the natural.

I have just paid special attention to the parallel to go, because I run need toe go straight down to the ground, but the final result is more tired, ran faster and decrease performance. )

Strength and endurance should also improve the

Because the person's aerobic capacity can be increased with exercise, so it is almost a "unlimited".

Endurance training basics is a long, long exercise. In General, is the same several muscle groups will fatigue. However, if you are not in endurance exercise at the same time, strengthening the forces (leg) exercise, can cause the excessive fatigue, muscle injuries.

Strength exercises can be a short distance of Sprint race (for example: Acceleration run 50 metres, then inertia 50 m), the interval to full recovery (jogging), to avoid the accumulation of lactic acid.

Relaxation is the key.

Respiratory

Run-time to relax, relax, relax the run.

To tired of breathing can be used in conjunction with breathing, mouth and tongue and palate, maintain contact with the three steps of a breath, try not to change the respiratory rate, unless the Sprint. Two step before running habit a breathing, feeling somewhat hasty, after running a bit sick. Seems to have changed the way of breathing.

Jogging is a good aerobic exercise, but some people do not fit in this kind of sports, especially cardiovascular illnesses or elderly people, more care should be taken to avoid the damage brought about by jogging.

Cardiac-vascular illnesses of the heart, you should first do a 「introduction health check 」, such as ECG or high blood pressure measurement, and the doctor allowed to do light jogging or jogging.

Heel-due to foot and weight to bear the weight of 3 times, inflammation of the tendon is easy, in addition to warm up, do not run too long or too long, too quickly. Knee-due to the excessive pressure and friction, or osteoporosis degradation, should noteIntended not to excess. Back-because of too much to bear the weight of the spine, the spinal cartilage outburst or spine arthritis, you should be aware of the shock and wear jogging or strengthening the back and the abdomen. Fatigue fracture-long-term weight oppression, such as bone pain, should pay attention. Ankle and foot pain-lateral ligament of ankle joint or tendon injuries, bruises and heel of the foot pain, it should be noted that the ground stability and shock. Blisters-movement frictions, should wear a thick sport sock and suitable shoes. And joint-caused due to excessive movement of the thigh, should rest reduce movement or do gentle leg movement. Other-renal hematuria, heat stroke, shock, abdominal pain; it should be noted that supplementary water and salt.

(Practice editing: clean,)