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Marathon running technique will help you improve exercise efficiency. When running a marathon with correct technique, you will avoid the risk of injury to bones and muscles. At the same time, you also need to know the tips when training to run a marathon. Here are the shares to help you have an effective marathon exercise.
1. Marathon running techniques you need to grasp
Always keep your eyes straight when running Having your eyes on your feet will make a marathon accident happen faster. Eyes should look straight to determine direction and avoid obstacles. At the same time, don't look down and don't worry about falling while running
Moreover, if you try to lower your head, the muscles of the neck and shoulders will quickly get tired. This causes stress and is not good for the body. Not only that, but it also makes you tense and tired quickly.
Keep your hands at your waist level. Try to keep your hands at your waist level. The arm needs to bend at a 90 degree angle and move during the run. This is a way to reduce wind resistance to help you run more stable and durable.
The hands are flexible and not constricted when running a marathon. The relaxation of your hands when running a marathon is something you should not ignore. Avoid squeezing into a fist, which will cause the hand muscles to contract poorly. Relaxing your hands will help organs such as the neck, head, and shoulders be more relaxed.
Always pay attention and correct your posture when wrong. When you have run a marathon for a distance, the problem of poor posture will often occur. You need to always bend and correct your posture during running. Make sure your back is straight and you don't rush forward or backward.
You can also recognize your wrong posture if you feel tired when running. At this point you need to calm down and correct your posture. Always ensure the standard posture of the marathon technique during the whole way to improve efficiency.
Relax your shoulders Your shoulders need to be relaxed and do not lean forward or backward. If the shoulders are not comfortable, it will lead to chest tightness. This is not good because it interferes with your respiratory system from working properly.
Always pay attention to check the position of the shoulder. They need to be relaxed when you run a marathon. So if you feel pain, correct your posture. At the same time, perform a massage to help relax the shoulder.
Kỹ thuật chạy marathon đúng giúp bạn tránh được chấn thương và đạt hiệu quả cao
Keep your arms from swinging too hard When running a marathon, avoid swinging your arms from side to side. If you use the position of crossing your arms in front of your chest, it will not be good and difficult to bring about effective. Improper breathing will cause pelvic cramps or pain.
Usually when running and feeling tired, you can put your hands on your shoulders to massage or change positions. Try to relax to increase the effectiveness of the exercise.
Stabilize arm-shoulder rotation when running a marathon Having your arm swing to the beat while running will not affect the shoulder joint. Let your arms swing like a pendulum to help you run more efficiently. This action will help you breathe better when running. Notice that the arms are always parallel to each other.
Don't let your body bounce with the ground too much Too much touching the ground with your feet can lead to unintentional injury. Moreover, you also expend a lot of energy in this process.
2. Tips for running with correct technique to improve training efficiency
Maintaining correct posture is important when running a marathon. This will help you minimize the damage when exercising. It also enhances the function of the circulatory system. To achieve that you can apply some of the following tips:
Landing with your feet Limit landing with heels. This makes it easier for the body to lose its balance. In addition, you are also subject to a large amount of resistance, which makes you tired quickly. Try to bounce more in each step. Flexibly combine your legs to create thrust when running. Arms and elbows are always kept standard. Do not cross your arms in front of your chest when you run. Running Palms are always inwards of the body Rhythmic right arm and leg movement When you want to accelerate, increase the thrust from your arms Practicing a marathon for beginners is often quite difficult. Therefore, always keeping the marathon running technique will help you quickly get used to and gain efficiency from this exercise.
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Reference sources: runnersworld.com, verywellfit.com
