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Correct running posture:

1. Head and shoulders

Key points of action: Keep the head and shoulders stable. Your head should be facing forward. Unless the road is uneven, do not lean forward and keep your eyes focused forward. Relax your shoulders appropriately and avoid holding your chest.

Spine straight, shoulders back, body slightly forward.

Lift your head and keep your chin parallel to the ground.

Don’t let your shoulders swing too much or be too tight.

2. Arms

Essentials of movement: The arm swing should be a forward and backward movement with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body. Fingers, wrists, and arms should be relaxed, and the elbow joint angle should be approximately 90 degrees. Keep your hands relaxed.

3. Body

Key points of action: Keep upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back. This is conducive to breathing, maintaining balance and Stride length. Do not sway your torso from side to side or rise and fall too much. Actively push your hips when swinging your legs forward, and pay attention to the rotation and relaxation of your hips when running. Lean forward slightly.

4. Legs

Key points of action: Swing your thighs and knees forward with force, rather than lifting them up. Any lateral movement of the legs is unnecessary and can easily cause knee joint injuries, so the thighs must be swung forward.

5. Foot movements

Essentials of movement: If the stride is too long and the calf extends too far forward, the heel will hit the ground, resulting in a braking reaction force, which will cause severe damage to bones and joints. big. The correct landing is to land on the middle of the foot and allow the impact to be quickly distributed to the entire foot.

Reference materials

Detailed explanation of the most scientific running posture, are you running correctly?. National Running [Citation time 2018-1-17]