跑步技術與跑姿 新手必看：輕鬆慢跑 持久續航的3個實用技巧

I would now like to provide a practical explanation of these three points. Before that, I'll quickly go over it. Even when walking, keep your center straight and stable. I'm often asked about breathing. Hayote, the instructor of Running Axis Academy This time, it's about... Points to keep in mind when running slowly I would like to introduce it to you. A ruler that moves slowly Something like a standard I wish you could measure it within yourself. For me, it's generally around a 6 to 5-minute pace per kilometer. Regarding this, roughly from an 8-minute pace onwards. Around 6 or 5 points, I'd say. I think it might be included, wouldn't you say? At the moment of slowly moving forward Where exactly and how are you all focusing your attention? How and where should one focus their awareness? It's just jogging slowly, that's all. By firmly keeping the key points in mind as you move forward You will be able to run slowly, steadily, and comfortably. Be sure to highlight these three points this time Thank you for watching until the end I hope you will put this into practice. I would like to explain about points. First one The first one is about being consciously aware of keeping the axis straight. The second one involves shortening the time required for foot placement. The third one is about keeping your gaze firmly forward. I would like to provide a practical explanation of these three points from now on. First one What it means is to straighten the axis. What commonly happens when you're running regularly is Something like this, where the buttocks end up sticking out like this Conversely, if you arch your lower back too much, your buttocks may stick out. The pelvis tilts forward so much that it becomes excessively retroverted. There are many who feel that way. Therefore, first and foremost, be sure to go straight ahead. We will assume a position for you. Keep leaning forward slightly and just keep running. Make sure the buttocks don't show at this time either. Please be mindful of keeping the axis straight while running. The second point is about shortening the installation time. A common issue is when the waist sinks down. Something like a bouncy, hopping gait or run This is a running style with a long setup time. because there are many As an image, first you run in place. I'll keep moving forward at a sprinting pace from here. That way, the installation time will also be shortened. This is a sprint with a long setup time. Otherwise, the waist will also drop down. Not like this kind of run, but rather a steady, full-speed sprint If you continue like this, I think it might be okay to increase the speed of my foot rotation. That way, the waist position will also become higher. because it allows you to move forward easily and smoothly Please make sure to keep this second point in mind and try it out. I'm just a bit addicted right now. I ended up running a bit too much on my forefoot, though. Regarding this method of installation, You can proceed with whichever installation method you prefer. You can start from the heel if you want. You can follow me ahead if you want. You can follow from the toes up, if you like. Since this is now fully in your hands, I'll leave it to you. The key point here, the second one, is Create a solid, fast-paced state. Keep running while gradually increasing the pace of your leg rotation. that is the key point Regarding this installation, Keep it short, I'm aware. You don't need to worry too much about the setup method. The third one is about the gaze. Regarding this perspective, Yes, that's right. Not necessarily below or above I think being straightforward is fine. Some of them might need to lower their heads a bit. When I accelerate, I tend to look slightly downward. I think it's okay if my jaw can also be pulled in. When running轻松ly and slowly like this My gaze is always forward. because I am aware of that I think it would be nice if you could handle that as well. So Regarding the line of sight, When walking while inevitably looking down Something like slouching, or maybe hunching a bit It might turn out too nice. Looking up too much also Slightly tilting or turning aside sometimes So make sure to do it properly just now As I mentioned in the first point, If you want to straighten this axis Keep your line of sight straight, directly aligned with the position of your head. I'll keep going like this. Yes, something like that. Eye contact is quite important, you know. Looking down while running, after all I've been told my mood is also sinking. Not too upward-facing, on the contrary That doesn't mean you should be overly optimistic either If you ask me, it's not exactly like that. By firmly looking ahead and running with purpose because the center of gravity is also firmly stabilized Things like that, you know I think it would be nice if you could keep that in mind. Finally, the three I have introduced above I would like to try running while staying mindful. First, make sure to firmly establish a straight body axis. I didn't get a chance to mention this earlier, but... I think it would be good to loosen your shoulders a bit. to a spot where I can swing my arms easily Bring me your wrist. In that case, I'll quicken my pace a bit. The meaning of shortening the foot placement, then? My gaze is straight ahead. Let's keep going like this. Even when walking, keep your center straight and firm. The foot rotation is slightly faster than usual. Just like running at a jog Your gaze is straight ahead, isn't it? Lastly, a tip for you: I'm often asked about breathing. How's everyone's breathing going, anyway? Because I'm being asked how I'm breathing right now Generally, the response to this would be It's fine if it's unconscious, like that, or whatever You can use any breathing technique you like. It's something commonly taught in elementary school. Something like inhaling twice and exhaling twice Breathing in through the nose and breathing out through the mouth, for example I think there are many things, don't you? The one you are most yourself without realizing it Or even better, the easiest method available. How I do it is I breathe in through both nose and mouth. It's like breathing in through both nose and mouth, then exhaling through the mouth. I'm doing it. Doing this The point is, it can be used with double suction. Since airuye also enters properly I think it might be easy to breathe here. I never really paid much attention to this until now. After graduating from university serialize While running together with my junior Because I was asked why I breathe so quietly When I think about how it's actually moving forward I had been doing this breathing technique myself. Definitely! If there is anyone who would like to try doing this I would appreciate it if you could try it out. Breathing techniques really do vary from person to person. With a breathing technique that feels easiest for you I think the first one is the best. Doing this The amount of oxygen you can take in and absorb, etc. I think there isn't much change. I think there's certainly some difference, though. Breathe in deeply. If you just keep in mind to breathe out thoroughly I think it's okay. How was it, do you think? This time, when I run slowly, Three points to pay attention to I have introduced you. Jogging without fatigue, or just me jogging It's the day after the interval and distance running. If you absolutely must get rid of fatigue, or something along those lines On days when it's really tough to run, I'm trying to walk slowly like this. Even just one at that time It's good to keep in mind After all, this way of running that is uniquely mine also... It's getting better and better. you can get closer to a more energy-efficient driving style. Such awareness, too The awareness during slow running as well I think it might be very important. Surprisingly, even professional runners do Walking at a fairly slow pace, or something like that There's something... Looking at it like this, it's really true after all Basically, these three points are I wonder if this applies to both of them. Definitely! Those heading out for a run now, huh? If you're thinking of taking it slow today and going for a walk Please try practicing these three points. If you try it in practice It worked, you know, or... If there's anything you didn't understand about this, please let me know. If you could write it in the comments I make sure to reply to you as soon as possible. Please leave lots of comments Also, please subscribe to the channel. Well then, I'd like to conclude here for this time. Received