Running starting position

Ordinary people don't have to pay much attention to running, but for some professional athletes, there are certain requirements for breathing frequency, starting posture, and running movements. The more common starting postures are crouching and standing. These two postures are suitable for different types of running. The crouching posture is used for short-distance running and it can give people an impulse, while the standing posture is more suitable for long-distance running. Here are some key points to note when starting.

Calf and Achilles tendon. Key points of running movement - your feet should land about one foot in front of your body, close to the midline. The calf should not be crossed too far to avoid strain on the Achilles tendon due to excessive force. At the same time, pay attention to the cushioning of the calf muscles and Achilles tendon when landing. When landing, the calf should actively dig into the ground backwards to make the body move forward actively. In addition, the calf should be swung forward in the correct direction, and the foot should be facing forward as much as possible, not turned outward or backward, otherwise the knee and ankle joints may be easily injured. You can check your footprints for reference when running on the beach. Dynamic stretching - wall heel raises. Stand facing the wall about 1 meter away, extend your arms forward to shoulder width, and support the wall with your hands. Lift your heels and then lower them, feeling the tension in your calves and Achilles tendons.

Arms and hands. Key points of running movements - arm swing should be a forward and backward movement with the shoulder as the axis, and the left and right movement range should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, with the elbow angle at approximately 90 degrees. Dynamic stretching - raise your elbows and swing your arms. Place your arms one in front of the other in a ready-to-start position. Raise the elbow of your back arm as high as possible, then relax and swing forward. As the movement speeds up, lift higher and higher.

Torso and hips. Key points of running movement - keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back. This is conducive to breathing, maintaining balance and stride. Don't let your torso rock side to side or move up and down too much. Actively push your hips forward when swinging your legs forward, and pay attention to rotating and relaxing your hips when running. Dynamic stretching - lunge and leg press. Stand with your legs shoulder-width apart, slowly press your body down until your muscles are tense, then relax. Keep your torso upright at all times.