Instructions for proper running technique

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The correct implementation of running techniques will not only help you increase athletic performance, but also receive many other great health benefits. However, to apply proper running techniques, you need to give yourself a certain time to get used to and gradually adapt.

1. What are the benefits of running?

Jogging can burn up to 3 times more calories than walking. According to research, an average of about an hour of jogging can help a 72 kg person running at a speed of 8 km / h burn nearly 548 calories. Meanwhile, a person of the same weight walking at 3.2 km/h burns only about 30 calories in 10 minutes.
Running combined with the application of proper running techniques can bring many great health benefits to you. Regular runners can lose weight and strengthen their heart muscle with this exercise.
Besides, running also helps you strengthen and improve some of the following health aspects if you follow the right running techniques, including:
Improve cardiovascular health Strengthen muscles Burn Burn excess calories Help lose weight effectively Build stronger bones Reduce stress Help manage and improve depression Improve knee health Help reduce belly fat Improve sleep quality Increase concentration Improve Improve mood Prevent age-related cognitive decline Reduce risk of death

2. Instruction on proper running technique

Applying the right running techniques can help your body feel more comfortable and increase the effectiveness of your physical training. In addition, it also helps reduce stress on the body as well as the risk of injury.
Here are some running techniques that you should refer to.
2.1.Look straight when jogging When jogging, you should keep your eyes straight ahead, and at the same time focus your eyes on the ground about 3 - 6m away from you. During this running technique, you should not look down at your feet, but instead observe everything around to prevent the risk of falling due to obstacles in front, such as vehicles, electricity poles, trees and pedestrians.
2.2.Shoulder relaxation One of the right running techniques is to put your shoulders in the most comfortable position or let your upper body forward. Excessive stooping of the shoulders and back while jogging can lead to hunchback and chest tightness, making it hard to breathe. Letting your shoulders relax naturally can help you regulate your breathing more easily while running.
In addition, while jogging, you should also check to see if there is a lot of shoulder lifting. If so, you need to squeeze your shoulder blades to bring your hands to the most comfortable position possible and then lower your shoulders.

2.3. Relax your arms naturally When jogging, you should avoid squeezing your hands into a fist, instead try to keep your hands and arms as relaxed as possible. Clenching your hands while running inadvertently puts strain on your hands up to your arms, shoulders, and neck.
Ideally, you should just let the hand grip gently and naturally. To perform this running technique, imagine yourself holding an egg in the palm of your hand and have to be very careful if you don't want to break them.
2.4.Do not swing your arms too hard You should avoid swinging your arms too hard in the middle of your chest while jogging as this can make it difficult to control your breathing. Improper breathing can lead to risks of hip shock or cramps.
When you swing your arms vigorously to the sides, they will move them towards the shoulders more, shortening the distance between the forearms and the upper arms, causing arm contractions and shortness of breath. In this case, you should relax your arms, combine with gentle shaking, then bend your arms into a 90-degree right angle with your shoulders. In addition, you should also try to keep your hands parallel while jogging.
2.5.Hold 2 hands at the waist To perform the correct running technique, you should keep 2 hands at the waist while running. At this point, your arm should be bent at a 90-degree angle. Some new runners have the habit of keeping their arms at chest height, especially when they feel tired. It is this position that makes you feel even more tired when running. Even performing the wrong running technique can put strain on the shoulder and neck muscles, and lead to many other uncomfortable feelings.
2.6.Move your arm along the shoulder joint In the guide to proper running technique, experts recommend that you move your arm with each step you take during the run. On the other hand, your hand speed also has a big impact on how fast or slow you run. However, you should only move your arms from the shoulder joint instead of from the elbow, and keep the hand sliding over the hip during each step of your run.
2.7.Avoid stepping too high when running Footsteps that are too high while running tend to be similar to jumping. At that time, your head and body will have to move up and down too much, wasting a great deal of energy. The higher you lift yourself above the ground, the greater your risk of shock upon landing and rapid foot fatigue.
The correct implementation of running technique helps you save energy when running. To achieve this, you should adjust the speed of your body so that the foot steps gently and does not lose much strength when landing. Also, you should try to focus on your stride instead of raising your legs while running.
When applying the right running technique like that, it will help you run longer, longer distances and bring more health benefits. Experts say that running with proper technique is when your feet touch the ground for about 90 beats per minute. If you run at a lower cadence, you can shorten your stride.
2.8.Landing with the whole foot Good running technique is when you avoid hitting the ground with your toes or heels. This can cause your calves to tighten and fatigue, and possibly even injury or pain in the shins and legs.
Proper running technique is to touch the ground with the soles of your feet, then roll out in front of your toes to evenly distribute the impact.
2.9.Make sure to point your toes forward To be able to jog properly, you should try to point your toes forward. Putting your feet in or out increases your risk of injury.
For this running technique, you should practice slowly at short distances to get used to it, then increase the distance or running time.
2.10.Adjust your posture and body accordingly Often when you feel tired or exhausted near the end of a running distance, you will tend to tilt your head back or forth to relax the parts. However, this can be stressful and painful for your neck, back and shoulders after your run.
To practice effective and correct running technique, you need to pay attention to adjust your running posture, including raising your head, eyes looking straight, back straight, keeping your ears in the middle of your shoulders, and avoiding leaning forward and backward too much.
In addition, you also need to keep this posture along with a standard running speed, which not only helps you improve your health but also avoids fatigue as well as the risk of falling due to exhaustion after the run.
The correct implementation of running techniques is not a simple thing. You should give yourself time to gradually familiarize yourself with proper running techniques through persistent practice every day.

3. What time of day should you jog?

In general, each individual's biological clock plays a role in determining what time of day is the most effective jogging.
Benefits of jogging in the morning The best time to jog should be done in the morning because it does not require you to take a lot of effort and effort of the body. In addition, the morning is also the time when you feel most refreshed, and running on an empty stomach in the morning can help you burn more fat.
Running in the morning also improves mood and boosts energy for hours after a workout, so you can feel refreshed and get things done more efficiently for the day.
Benefits of jogging in the evening Human's body temperature is usually higher in the evening and organs and muscles are more prepared for exercise. Your workout performance can be improved and even requires less effort, helping to burn more glucose when you jog in the evening.
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