Long-distance running skills

 Long-distance running is a science, only the strong will, not enough skills to perform well is not running.
Warm-up exercise before a run is essential, imagine, a tension spring, and suddenly to the side yank, it is easy to damage. If, before slowly pull to the side, and then recover, and then pull. by the possibility of damage to a small number.
warm-up steps:
a. hands on his hips, toe point to alternate activities with bilateral ankle
b. knees squat, heel lift, over and over 3 to 5 times, activities, bilateral knee
c. alternating elevation and abduction of both lower extremities to activities before and after hip
d. right and left lunge stretching, stretch leg muscles and ligaments
long-distance running is a whole body movement, the correct action is extremely important essentials
1, head and shoulders remain head
and shoulder stability. head to being on the front, unless the rough road, not before the probe, his eyes looking straight ahead. shoulder to relax properly and avoid Hanxiong.
2, arm and hand should be based on the shoulder as the arm
axis before and after the action, not more than the body range of motion around the midline. fingers, wrist and arm should be relaxed, the elbow angle of about 90 degrees.
3, torso and abdomen hip
upright from the neck down, instead of forward (unless the acceleration or uphill), or back, it is a good breathing, balance and pace. torso from side to side or up and down not too large. leg before the pendulum positive hip, running to the attention of the hip rotation and relaxation.
4, the waist to maintain the natural waist
upright, not too straight. muscles a little nervous, to maintain body posture, while paying attention to buffer the impact of the foot touch the ground.
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5, thigh thigh and knee with knee
force before the pendulum, rather than elevation. leg of any lateral movements are redundant, and prone to knee injuries, the thigh is the first place to be.
6, leg and Achilles
body should fall before the feet about one foot location, close to the midline. leg should not cross too far, to avoid the Achilles tendon due to excessive force and strain. Also note that the calf muscle and Achilles tendon in the ground when buffer, landing legs should actively back pawing, positive attitude towards the body. In addition, the direction of the lower leg prior to being placed, the foot should be forward as far as possible, not to valgus or back, or knee and ankle joints vulnerable to injuries. can check the footprints on the beach while running for reference.
7, heel and toe
If the stride is too large, leg reach too far, will heel, resulting in brake brake reaction force on the bone and joint damage great. right foot landing in the middle ground, and quickly spread to impact the whole foot.