Running guide for beginners! Let’s experience the high point of running together!

Jogging has become more and more popular in recent years. Not only are there more and more long-distance running activities, but jogging teams have also been established like mushrooms after the rain. Although many people want to try it, they will stop thinking about the boring memories of running when they were young.

　　You have heard of "Runner's" High”? After running for thirty minutes, the substances secreted by the pituitary gland will cause the brain to have a special sense of pleasure. This special sense of pleasure for runners is also the reason why many people fall into jogging.

　　　Let the old opinions about running and see what things beginners should pay attention to, let’s experience the runner’s high point together!

　　1. Choose a pair of running shoes that you think are comfortable!

　　You don’t have to wear famous brands! Many people choose running shoes to look at the appearance of the shoes, which is pleasing to the eye, and buy them when they try it on. In fact, whether the running shoes fit the feet and meet their needs is very important. When wearing shoes that are not fit, they will not be able to protect your feet enough, and even hurt your knees.

　　2. Are you in the right posture? 　　The running posture is very important! If the posture is incorrect for a long time, it is easy to cause diseases such as knees and plantar fasciitis in the runner. There are actually many sayings about the correct posture of running, but we can still summarize a general direction from these statements.

　　1. When the knee is slightly bent, the soles of the feet should be on the ground.

　　2. The body leans slightly forward, the waist is straight, and the spine is in a straight line.

　　3. Imagine a basin of water in the pelvis, and during the running, you need to reduce the swaying of the pelvis and prevent the water from spilling out.

　　4. Do not swing your hands around, but swing back and forth naturally.

　　5. The pace is not good for the knees. The pace should be reduced and the pace frequency should be increased to more than 180 per minute.

 (Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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3. Find the distance first and then find the speed

The amount of running each time should not increase by more than 20% of the last time. When seeking progress, you should give priority to the time or distance for continuous jogging rather than speeding up. If you can run for 20 minutes now, that's great. You can slowly try to extend the continuous to 40 minutes. Gradually, when you can run to 40 minutes each time, you will find that you It's natural that I'm running faster and faster!

　　4. What to do with side abdominal pain?

　　Many people have side abdominal pain when running, and I used to do it! The reason for side abdominal pain is the weakness of the core muscles. You may doubt that when running, aren't the legs the most used?

　　In fact, during the running process, the body needs to be driven by the core muscles. You can try not to move your upper body and run with just your feet, and you will know how difficult it is. Therefore, exercising the core muscles can help us overcome side abdominal pain. Doing simple core muscle training such as the tablet "plank" will have significant results. When our core muscles become more and more powerful, you won't be troubled by side abdominal pain when you start running!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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