What are the benefits of squats for running?

There are many people who like running, and running has many benefits for the body. It is not only good for physical health, but also makes people look more energetic. People who like running know that squats have many benefits. Long-distance running is a sport that tests a person's physical endurance and quality. Squats are very helpful for long-distance running. Squats can exercise a person's strength and leg muscles.

Benefits of squats for running

Squats are an effective exercise for strengthening the lower body muscles. The muscles in the lower body are strong, so you won't feel tired even after walking or standing for a long time. Landing on the soles of your feet when squatting can exercise your thigh muscles, while landing on your toes can exercise your calf muscles.

The calf muscles are important muscles used to transport blood from the lower body back to the heart and are even called the second heart. When this muscle is exercised, blood circulation throughout the body will improve, which can prevent cold hands and feet and eliminate fatigue and weakness caused by poor blood circulation.

In addition, this exercise also has a good shaping effect on the abdomen and thighs, so it is also very suitable for people who want to lose weight. As muscle strength increases, body fat is easily burned.

What are the techniques for long-distance running?

1. Before long-distance running, you should do 5-10 minutes of warm-up exercises, such as walking and stretching exercises. You should make sure that the corresponding joints feel hot, your body temperature rises, and your heart rate slightly accelerates. Put your hands on your hips and tap your toes on the ground to move your ankle joints alternately. Bend your knees and half squat, lift your heels, repeat this exercise 3 to 5 times, and move both knee joints. Alternately raise and abduct your legs to mobilize your hip joints. Do lunges forward, backward, left and right to stretch your leg muscles and ligaments.

2. After running, do not stop immediately. Continue walking for three to five minutes until your whole body relaxes. Also, stretch in time to stretch the ligaments of your body, and you must maintain this posture for a certain period of time.

3. Rhythm is a skill that must be mastered in long-distance running. This rhythm is not only the rhythm of your feet tapping the ground, but more importantly, it is about how to adjust the frequency of your feet tapping the ground and the frequency of exhalation. For example, you can run two steps and breathe once, or you can run three steps and breathe once. Doing so can effectively reduce fatigue. It is best to take a breath every four steps during long-distance running, because long-distance running is an aerobic metabolic exercise that involves the circulation of various organs in the human body, especially the respiratory system. During running, the human body's demand for oxygen continues to increase. Generally speaking, it is advisable to breathe once every four steps, and try to maintain this rhythm all the time. In terms of breathing method, it is better to exhale through the nose or inhale through the mouth and nose.

4. Correct running technique: After starting, bend both arms to 90 degrees, and swing naturally back and forth with the shoulder joint as the axis as the rhythm of running. The swing range should not be too large. While running, the thighs should be pushed back with full force, and swing forward to about 45 degrees. This will keep the abdominal muscles in a tense state. The toes should face the direction of running, and the arms should be stretched forward when landing. The movements should be relaxed.

5. When landing, the foot should transition from landing on the outside of the entire sole to pushing off the ground with the forefoot. In this way, the muscles at the back of the legs are relatively relaxed, and you can run with more force, but at a slower speed. This method is suitable for most people and beginners in daily fitness.