In training sports, running in place is a very effective
exercise. Of course, it is good for a person to run in place regularly, such as
improving heart function, strengthening muscle elasticity, etc., but running in
place is also exquisite, but many People don’t know how to run in situ indoors.
So, what is the correct posture for indoor running in situ? Let’s take a look
Running on the spot indoors, correct
1. Head posture
Raise the head slightly, look straight ahead, relax the head
and neck muscles.
2. Arm posture
Stretch your chest, tuck your abdomen, flex your elbows, lift
your shoulders slightly, bend your arms to 90 degrees, and swing back and forth
naturally. When you swing forward, your hands are slightly inward, and when you
swing backward, your elbows are slightly outward. Don’t show your elbows, and
keep your hands behind.
3. Leg posture
When swinging the lower limbs forward, lift the thighs forward
and upward as much as possible, and keep the feet above the ground at least 20
cm. This can make the abdominal muscles tense, the inner belly is lifted, and
the breathing is even, slender, full and rhythmic.
However, you should raise your legs moderately, and you can’t
blindly pursue stride length and frequency. Increasing the stride length will
inevitably result in a long flight time, a large fluctuation in the center of
gravity, and a heavy landing force. This will increase the vibration to the
human body and cause unnecessary damage over time.
4. Landing posture
The calf is relaxed and drooping naturally, the toes are lightly landed, the heel is lifted, the heel does not touch the ground, the rebound force is used to make the movement rhythmically. Many people are accustomed to landing with their soles on the ground when running. In fact, this method of landing is not scientific. Because there is no cushion when landing, it will have a great impact on the body.
The benefits of running in place
1. Improve heart function
Running in place can help improve heart function. In the
process of running in place, the blood flow of the coronary arteries will be
greatly increased, and myocardial nutrition can also be significantly improved,
which helps prevent coronary heart disease, hypertension, arteriosclerosis, and
improve heart function.
2. Enhance muscle elasticity
Running in place can help increase muscle elasticity. In the
process of running in place, the muscles of the whole body will contract and
stretch rhythmically, which can help increase muscle fibers, improve muscle
elasticity, and enhance muscle strength.
3. Improve lung function
Running in place can help improve lung function. When running
in situ, it also requires deep and rhythmic breathing, which can effectively
exercise lung breathing, enhance lung oxygen uptake, increase lung capacity, and
4. Speed up the detoxification of the body
Running in place can help accelerate the detoxification of the
body. When running in place, the body will sweat a lot, and the toxins in the
body will be excreted along with the sweat to achieve a good detoxification
purpose. Running in place is also effective for detoxification and
5. Strong bones
Running in situ can strengthen bones. During running in situ,
the blood circulation of the body will be accelerated, which is conducive to
improving the nutrient supply of bone cells, increasing their growth ability,
and contributing to the normal development of bones. In addition, running in
place can also delay the degenerative changes of bones.
6. Weight loss
Running in place can help lose weight. In the process of
running in place, the body’s metabolism speeds up, detoxification can also
accelerate the consumption of body heat, which is helpful to lose weight.
However, you must pay attention to standardizing your movements so that your
heart rate can be maintained at around 120 to speed up the body’s fat burning,
otherwise the weight loss effect of running in place will not be