Only by running correctly can you lose weight! Use these 3 indicators to check if your posture is correct?

Who doesn’t know how to run? Because many people ate too well during the Chinese New Year, they gained weight around their waists. So they seized the 30-day golden weight-loss period after the Chinese New Year and transformed themselves into "runners" to start a fat-loss campaign. However, after running for a few days in a row, some people felt more and more pain in their feet and had to give up the dream of losing weight through exercise. In this regard, experts provide three jogging posture suggestions to avoid unnecessary sports injuries.

Run and run to lose fat after the New Year! Posture NG, not losing weight but hurting the body

After every New Year holiday, playgrounds and gyms are filled with crowds of runners, young and old, with different postures. Many people think that as long as they lift their feet off the ground and take alternating steps forward, they are "jogging". However, they don't know that running also has its hidden sciences, and incorrect postures can often lead to sports injuries.

Zhang Ziqiang, director of the Occupational Therapy Department of Bali Sanatorium of the Ministry of Health and Welfare, said that when running, if the pelvis is excessively tilted forward and the heel is used to landing first, it is easy to cause injuries to the ankles, knees, hips and waist; if the hip flexion ability is not strong and compensation must be made through knee flexion, it will also increase the burden on the ankle and knee joints. In addition, if the left and right leg swings deviate too much when running, it can easily cause injuries to the hips and waist; excessive rounding of the shoulders or arching of the back when running can also cause injuries to the waist.

Running is easy, everyone can do it! ?

When jogging to lose fat, in addition to paying attention to the changes in the numbers on the scale, you should also pay attention to whether your running posture is correct. The following "Healthy Fitness Team" led by Director Zhang Ziqiang provides professional running posture suggestions, and reminds you to warm up and relax properly before and after exercise to run healthily and prevent sports injuries from affecting your weight loss plans.

Correct running posture. (Photo provided by Zhang Ziqiang, occupational therapist)

[Correct running posture]

1. When running, keep your upper body straight. Allow your arms to swing naturally back and forth like a pendulum, but avoid rounding your shoulders or sticking out your chest.

2. When running, your knees and soles of the feet should face forward, your thighs should swing naturally, driving your calves and soles of the feet; your back foot should push off, and your knees should be as straight as possible.

3. The hips should lean forward appropriately according to different stride lengths, speeds, slopes, etc., and the spine should also establish its own curve along with the hips to avoid hunching over or excessive bending.

For most people, the weight loss rate is slow if they rely solely on running. It is recommended to combine it with a variety of physical training to enhance the effect of exercise and fat loss.

Healthy running has many benefits! Safety is the most important

It should be noted that the stride and rhythm of running on a treadmill must follow the speed of the treadmill and be adjusted to the unity of man and machine in order to achieve good results; when running on the playground or road, facing the different environments, temperatures and even companions, runners must pay more attention to ground undulations, weather conditions, ambient temperature, light brightness and running rhythm, etc., adjust equipment and physical fitness appropriately, replenish water, and wear flashing signs when running at night to maintain their own safety.

Occupational therapist Zhang Ziqiang said that if you want to receive further running training, you need to take into consideration items such as the amount of exercise, pace, duration and training cycle based on your personal physical condition, and make adjustments step by step. For most people, the weight loss rate is slow if they rely solely on running. It is recommended to combine it with a variety of physical training to enhance the effect of exercise and fat loss.