Speaking of the core of running practice, it is easy for everyone to think of doing flat support. My running group once used this action to "punish" people who didn't finish 10 km. At first, I was often punished because I couldn't finish the kilometers ... I cried too much.

But because of this, I have a deeper understanding of flat support: it is the same as the feeling that our abdomen tightens and continues to exert strength when we run fast!

How to practice daily flat support? The basic movements can be found online, so I won't go into details here. What I want to share here are three details that need to be mastered:

1, upper limb force points:

Elbows, forearms and even palms should be pressed down evenly, so that a reaction force will be formed to push the shoulders up;

2, the placement of the head:

Shoulder pushing is the premise, neck and head are on the same level, don't bow your head, don't raise your head too much, and slightly close your chin;

3, the foot force points:

The forefoot can't just play a supporting role. If it is only a support, the waist will be stressed too much and it is easy to sink.

Try stepping down on the forefoot, and the heel position is like stepping on a wall, so that there will be a forward thrust, which will be supplied to the trunk and shoulders, making the whole flat support look more straight.

Have you learned?