The correct method for treadmill running posture

The correct posture for running on a treadmill requires keeping the body upright, looking ahead, naturally swinging arms, moderate stride, and avoiding excessive forward or backward leaning. The main points include core tightening, arm swing coordination, landing buffering, stable step frequency, and breathing rhythm.

1. Core Tightening

When running, apply slight force to the abdomen to maintain trunk stability and avoid hunchback or waist collapse. The participation of core muscle groups can reduce lumbar pressure and prevent balance loss caused by machine movement belts. You can first perform tablet support training to strengthen your core strength, and then gradually adapt to dynamic running posture.

2. Arm swing coordination

Bend the elbow at about 90 degrees, and the natural swing amplitude before and after should not exceed the midline of the body. Excessive lateral arm swinging can waste physical energy, while stiff arms may cause shoulder and neck pain. The rhythm of arm swinging should be synchronized with the pace, which helps maintain uniform motion.

3. Ground cushioning

The forefoot or full foot first contacts the running belt, and the knee joint slightly bends to absorb the impact force. It is forbidden to directly hit the running board with the heel, as prolonged use can easily lead to plantar fasciitis. It is recommended to choose running shoes with good cushioning performance and control the slope not to exceed 5 degrees.

4. Stable step frequency

It is advisable to maintain 160-180 steps per minute, and training can be assisted by a treadmill metronome. Slow step frequency can increase joint load, while fast step frequency may cause respiratory disorders. Beginners should start at low speed and gradually increase to the target heart rate range.

5. Breathing rhythm

adopts abdominal breathing with nasal inhalation and mouth breathing, completing a breathing cycle every 2-4 steps. When breathing rapidly, the speed can be appropriately reduced to avoid holding your breath and causing blood pressure fluctuations. Warm up with deep breathing before running can enhance lung capacity adaptation.

When using a treadmill, it is recommended to wear professional running shoes and stretch for 10 minutes before and after exercise, with a focus on relaxing the hip joint and Achilles tendon. Familiarize yourself with the position of the emergency stop button when using it for the first time, and do not suddenly jump off the running belt during operation. individuals with a larger body weight can choose to transition to a slope walking mode, with heart rate controlled within the range of 60% -70% of maximum heart rate. Long term running requires regular replacement of the cushioning layer of running shoes and interspersed low impact exercises such as swimming to prevent strain.

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