라이브러리로시작 
끝 
운동 라이브러리
Run
Outdoor or free running, the fundamental locomotion pattern for building aerobic capacity, leg endurance, and impact tolerance.
유산소맨몸Running gait
주동근
대퇴사두심혈관계
협응근
둔근햄스트링종아리고관절 굴곡근
장비
맨몸
패턴
Running gait
준비 자세
- 01Wear running shoes appropriate for the surface and distance.
- 02Warm up with 3 to 5 minutes of brisk walking or easy jogging.
- 03Pick a route or distance target before starting.
- 04Set a posture cue: tall spine with a slight whole-body forward lean.
수행
- 01Start at an easy pace and let the stride settle naturally.
- 02Land with the foot under the hips rather than reaching out in front.
- 03Drive the arms front to back with elbows bent around 90 degrees.
- 04Hold the target pace, then finish with a few minutes of easy jogging or walking.
체크포인트
- -Cadence stays quick, roughly 165 to 180 steps per minute.
- -The foot lands under the body, not far ahead of it.
- -Shoulders stay relaxed and arms swing without crossing the midline.
- -Breathing stays controlled for the intended effort zone.
흔한 실수
- -Overstriding and braking with each heel strike.
- -Running every session at a medium-hard pace with no easy days.
- -Increasing weekly distance too fast and irritating shins or knees.
- -Clenching the fists and shrugging the shoulders when tired.
프로그래밍 노트
- -Build an aerobic base with 20 to 60 minute easy runs at conversational pace.
- -Add one interval session per week, such as 4 to 6 x 400 to 800 meters, once base fitness is set.
- -Increase weekly volume by no more than about 10 percent per week.