Running is a common part of our lives, but how to approach it correctly? Many people haven’t mastered this. Just remember these five essentials before you start running, and you’ll definitely build a healthier body. The following elements apply to jogging, not competitive running.
Element 1: Landing with cushioning
If you’ve carefully observed others running, you’ll notice that many land on their entire foot with a relatively loud impact. The correct technique is to land on the heel first when your foot touches down mid-air, then transition to the whole foot. This protects your ankles and knees, helping prevent periostitis.
Element 2: Arm swinging
Arm swinging helps maintain balance and coordination while running, allowing your body to move more naturally and in rhythm with human motion. When swinging your arms, just remember not to let your hands swing too far forward or your elbows too far back—let them move naturally with your steps.
Element 3: Head up, chest out
Keeping your head up and chest out while running helps improve your respiratory and circulatory systems and establishes a proper spinal posture. Since your body continuously consumes energy during a run, fatigue can easily set in. If you consciously straighten your back with determination, improving a hunched posture becomes much simpler.
Element 4: Breathing
Breathing while running should be deep and rhythmic. Generally, use nasal inhalation and mouth exhalation. When your stamina significantly declines, you can switch to mouth inhalation and exhalation.
Element 5: Heart rate
As a health-oriented aerobic exercise, jogging should be distinguished from sprinting. Typically, the most suitable heart rate for physical exercise is around (220 - age) × 60%. You can measure your heart rate appropriately while running.
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