Correct the way of standing in a running position For the runner, whether the running posture is correct or not is not only related to the running results, but most importantly it will also affect your health. A wrong running posture will greatly increase the risk of injury, so correcting the running posture is also a problem that the runner can't ignore.
Runners usually think that the hips and hamstrings are too tight as an occupational injury. If they want to touch the toes again, they have to reduce mileage or spend hours practicing yoga. But in fact, there is no need to blame running - bad running posture is likely to be the key to the problem; and stretching can only cure the symptoms.
Many runners and ordinary people maintain a state called "stretching posture." In this case, the person's lower ribs will be placed on the front side of the body, and the hips will be squat back, so that a large curve will appear on the lower back. This not only makes the body look unattractive: it also affects (weaks) the ability of the diaphragm to move.
The diaphragm should be the primary muscle used for breathing. If the body is in the "stretching position", the diaphragm will be flattened and will not work effectively. The diaphragm does not work properly and causes a series of problems. In order for the body to breathe normally, your brain will mobilize other muscles to help with breathing - such as your hip flexor and lower back muscles.
If the diaphragm does not work properly, the breathing efficiency will decrease. When the hip flexor is strained due to repeated use, the corresponding tension is also applied to the diaphragm. Tensioned hip flexors may also pull the lumbar spine, pull down the pelvis and make the hips convex. (This is not a perfect figure!) Experts call it "pelvic forward." When the pelvis is tilted forward, the hamstrings on the back side are stretched, which makes them nervous.
Some people may ask: Is it good to not stretch the hamstring? Of course, it should be stretched, but the premise should not be that the pelvis is leaning forward. Pantant anterior tilt will make the hamstring tense, and you need to adjust your posture to ease this feeling. It's good to use yoga's lower dog-style stretch hamstrings - but it doesn't alleviate your chronic stress problems.
Experts say: The real solution is to correct posture. You need to think about good posture all day and try to adjust your posture - this is very important!
Here is a simple breathing exercise to stimulate your diaphragm and practice stretching your hamstrings. With this in mind, you can reset the overstretched hips back to the correct posture and give the hamstrings a long-term relaxation.
Here are the first steps to stand up straighter, breathe deeper, and run better:
1. To break the "stretching posture", you must learn to exhale fully, which will activate the diaphragm and restore the pelvis to the correct position. Do this exercise every day to help your body learn the best posture.
Place your back on the floor and your feet flat on the floor. Inhale with your nose. Pay attention to the feeling of the abdomen bulge and the tailbone pushing to the ground.
2. Exhale with your mouth. Empty all the air in your lungs; there will be more air than you think. Keep exhaling. Your abdomen will get closer and closer to the ground, the curvature of the back curve will become smaller, and the pelvis will touch the ground more.
3. After all the air is exhaled, keep the “empty state†for 3-5 seconds. Your chest will also drop. Pull the pelvis to the natural position with your lower abdomen - your back and upper hips are attached to the ground. At the next inhalation, try to maintain this position and inhale into the abdominal cavity and chest. Breath 4-5 times in this way.
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