1. Head and shoulders: Running action essentials – keep your head and shoulders stable. Head should be facing forward, unless the road is uneven, don’t lean forward and keep both eyes on the front. Relax your shoulders properly and avoid containing your chest. Power Stretch – Shrug your shoulders. Relax the shoulders down, then shrug up as far as possible, stay for a while, restore and repeat. 2.Arms and hands: Running action essentials – The swinging arm should be a back and forth action with the shoulder as the axis, and the left and right action amplitude should not exceed the body’s midline. Fingers, wrists and arms should be relaxed, and the angle of the elbow joint is about 90 degrees. Zhou Xin, Department of Acupuncture and Moxibustion, The First Hospital of Sun Yat-sen University Power stretching and pulling – lifting the elbow and swinging the arm. Two arms one in front of the other into a preparatory starting position, the back swing arm elbow joint as high as possible, and then relax the front swing. As the action accelerates, the higher the lift. 3, torso and hips: running action essentials – from the neck down belly to stay upright, rather than leaning forward (unless accelerating or uphill) or backward, which is conducive to breathing, maintaining balance and stride length. Do not sway your torso from side to side or rise and fall too much. Actively send your hips when swinging your legs forward, and pay attention to hip rotation and relaxation while running. Power stretching and pulling – lunge leg press. Open both legs front and back, shoulder-width apart, slowly press down the center of the body until the muscles are tense, then relax and restore. Torso always remain upright. 4, waist: running action essentials – waist to maintain a natural upright, should not be too straight. Muscles slightly tense, maintain the torso posture, while paying attention to the impact of cushioning the feet on the ground. Power stretching and pulling – body front flexion and extension. Stand naturally with both feet open and shoulder-width apart. Slowly bend the trunk forward to the two hands down to the toes, hold for a while, and then recover. 5, thighs and knees: running action essentials – thighs and knees swing forward with force, not up. Any lateral movement of the legs is redundant and prone to knee injuries, so the front swing of the thighs should be positive. Power Stretch – Forward bow. Stand with both feet hip-width apart. Hands behind the head. Bend the body forward from the hip joint. Keep the back straight until the biceps femoris feels tense. 6, calf and Achilles tendon: running action essentials – feet should fall about a foot in front of the body, near the center line. The calf should not be too far across to avoid strain on the Achilles tendon due to excessive force. At the same time, we should pay attention to the calf muscles and Achilles tendon in the landing cushion, landing calves should be actively backward to pick up the ground, so that the body actively forward. In addition, the direction of the front swing of the calf should be correct, and the foot should face forward as much as possible, not to turn outward or backward, otherwise the knee and ankle joints are easily injured. Footprints can be checked for reference when running on the beach. Power stretching and pulling – brace the wall to lift the heel. Facing the wall about 1 meter or so to stand, two arms forward and shoulder width, hand propped up the wall. Lift the heel, and then put down, feel the calf and Achilles tendon tension. 7, heel and toe: running action essentials – if the step is too large, the calf forward too far, will land on the heel, the brake brake reaction force, the bone and joint damage is great. The correct landing is with the middle of the foot and allows the impact force to be quickly dispersed to the full foot. Power Stretch – Seated Ankle Extension. Kneel on the floor with your hips near your heels and your upper body upright. Slowly apply downward pressure to the ankle until enough tension is felt in the toe extensors and forefoot. Then lift the hips and repeat. The movement should be rhythmic and slow. Anyone who participates in fitness running, should pay attention to adhere to the regular and gradual, pay special attention to control the amount of exercise. In addition, must learn to “self-control”, this is particularly important. Because sometimes the desire to run will suddenly disappear, it is necessary to distinguish between “can not run” or “do not want to run”. Of course, if you are sick, you should never run, but in other cases, you should overcome the “inertia” and keep on exercising. Do not imagine that in the short term to achieve the desired results, only regular exercise will improve the level of exercise. If you only run once a week, the distance you run is not much good. Because in the six days of interruption of running, the body tissue has been consumed the benefits of running. Therefore, running should not be less than three times in a week. People who usually lack exercise, once determined to start regular exercise, often exercise too much, which will lead to adverse consequences. In physical exercise should be gradual, every day should be recorded in the diary of the following: 1, the nature of exercise, content, the date of continuation and the time spent on each exercise; 2, exercise before, during and after the exercise of self-perception; 3, appetite and sleep status; 4, the desire to continue to participate in exercise; 5, pulse rate. According to the above records, it is not difficult to analyze the size of the exercise and timely make the necessary adjustments to the exercise. Generally speaking, the pulse rate should not exceed 120 beats/min after 5 minutes of running, and should not exceed 100 beats/min after 10 minutes of running. If the pulse rate is too fast, the amount of exercise must be reduced.