Correct running posture

Although running is the most common exercise method, but the requirements of running is not simple. Running posture is not correct, not only can not achieve the desired fitness effect, there may be harm to the body. Some people may have the question: "running is not faster than walking, can run it?" If you want to be wrong,nike air max 1 online

Case 1
Shanghai, a man every day in the treadmill running on the top, sweat, but insisted on the left knee after a penny on the pain, did not dare to use strength, almost paralyzed, paste the plaster did not have any improvement.
To the hospital examination found that the meniscus has been seriously worn, must be removed, if you continue to run will lead to paralysis.
Studies have pointed out that the incorrect way of running injuries is as high as 40%, and most are irreversible.nike air max 2013
Case II
A unit of a female executive in order to good body, every day to run, only six months, she was even difficult to walk, paralyzed. Why is that?
The study found that her overloaded run with the wrong running posture led to her patellofemoral articular cartilage was worn out half.
1 head and shoulders
Action essentials: keep the head and shoulder stability. Head to the front, unless the road is not flat, do not probe, eyes staring at the front. Shoulder proper relaxation, to avoid chest
Power stretched: shrugging. Shoulder to relax sagging, and then as much as possible on the towering, stay about, after the restoration of repeated.
Spine straight, shoulder back, the body slightly forward.
2, arm
Action essentials: swing arm should be a shoulder-to-axis before and after the action, the left and right movements range does not exceed the center of the body. Finger, wrist and arm should be relaxed, the elbow angle is about 90 degrees.
Power stretched: lift elbow arm. His arms before and after a ready to start posture, after the arm elbow as much as possible to lift, and then relax before the pendulum. As the action accelerates, the higher the lift.
3, the body
Action essentials: keep upright from the neck to the abdomen, rather than forward (unless accelerated or uphill) or backwards, which is conducive to breathing, to maintain balance and stride. Do not shake the torso or up and down too much. Legs before the pendulum actively send hip, running attention to the hip rotation and relaxation.
Power stretch: bow step pressure legs. Legs open before and after, shoulder width, the body slowly down to the muscle tension, and then relax. The torso is always upright.
4, legs
Action essentials: thighs and knees before the swing, rather than lift. Any lateral movement of the legs are superfluous, and easily lead to knee injury, so the front of the thigh to be positive.
Power stretched: the front bow, feet from the same hip width. Hands on the head, from the hip flexion forward, keep the back straight, until the biceps muscles feel nervous.

5, feet
Action essentials: If the pace is too large, legs stretched too far, will be with the heel to the ground, resulting in brake brake reaction, a great deal of damage to the bone and joints. The right landing is the middle of the foot with the ground, and let the impact quickly spread to the whole foot.
Power stretch: sitting ankle. Kneeling on the ground, buttocks near the heel, upper body to keep upright. Slowly down to the ankle pressure until the toe extensor and forefoot palm feel enough tension, and then lift the buttocks after the repeat action to have rhythm, slow.