How to master a reasonable running posture to continuously improve running ability? Can you elaborate on it?

1. First, keep your head vertical, keep your eyes forward, and keep your whole spine straight.

2. Swing your arms naturally, don't be stiff. When you swing your arm, you must swing back and forth, and never swing left and right, because swinging left and right will lead to unnecessary excessive consumption. Swinging back and forth can drive the body well, thus reducing physical consumption. The upper arm is about 90 degrees from the forearm.

3. When running, it is best to take small steps, which can reduce the pressure on your knees. At the same time, don't lift your knees too high to avoid injury.

We must also pay attention to the legs. We should use our thighs to drive our calves, so as to drive our whole body. Never just move your calves, feet and wrists. This will put a lot of pressure on our ankles and knees.

5. Pay attention to the running posture, keep your body relaxed, slightly retract your abdomen, relax your shoulders, don't lean forward, don't take too many steps, and don't make too many moves.

6. The arch of functional flat foot is normal under no load and disappears after load. Whether bearing or not, the structure is flat and arch-free. Because flat feet have no normal arch to provide shock absorption and cushioning, there are certain risks. But if barefoot runners can wear a pair of shoes with good shock absorption function, this shortcoming can be overcome.

7. Remember to hold your chest out when running, and don't bow your back. When running, you need to pay attention to stretching your knees forward and provide yourself with good strength by using the inertia of stretching your knees.

8. When you reach the ground every step, you need to relax and don't fall heavily on the ground. When you try to reduce your footwork, you will naturally reduce your footwork and follow the ground with your feet instead of your feet. The greater the knee joint folding angle, the closer the calf is to the hip, and the less the resistance during running, the more labor-saving;

9. The greater the knee joint folding angle, the smaller the rotation radius, the greater the angular velocity of the folded leg, and the shorter the time the thigh stays in the air, thus accelerating the forward walking speed of the leg; At a higher pace, the forward inertia is larger, and a larger angular velocity can obtain a larger stride (which is essentially different from the stride obtained by active stepping).