Running this way consumes the most fat

　　One of the keys to burning fat is to run at an exercise intensity close to your anaerobic limit (anaerobic threshold), the most fat-consuming running method, and correct posture allows you to reach this intensity without wasting extra energy.

　　Forward is the most important aspect of running form. Ensuring forward momentum can prevent deformation of movement after fatigue, and Dr. Assis recommends strength and stretching exercises. The stretching exercises for runners should be "dynamic stretching" rather than ordinary static stretching, because running itself is dynamic in nature. Several stretches introduced in this article can be done during warm-up or after exercise.

　　1. Head and shoulders

　　Essentials of running movements - Keep your head and shoulders stable. Your head should be facing forward. Unless the road is uneven, do not lean forward and keep your eyes focused forward. Relax your shoulders appropriately and avoid holding your chest.

　　Power Stretch – Shrug. Relax your shoulders and sag, then shrug as high as possible, stay for a moment, then restore and repeat.

　　2. Arms and hands

　　Essentials of running movements - the arm swing should be a forward and backward movement with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body. Fingers, wrists, and arms should be relaxed, and the elbow joint angle should be approximately 90 degrees.

　　Power stretching – raise your elbows and swing your arms. The two arms are in a ready starting position in front of one another. The elbow joint of the back swing arm is raised as high as possible, and then the forward swing is relaxed. As the movement speeds up, lift it higher and higher.

　　3. Trunk and hip

　　Essentials of running action - keep upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back. This is beneficial to breathing, maintaining balance and stride length. Do not rock your torso from side to side or rise and fall too much. Actively push your hips when swinging your legs forward, and pay attention to the rotation and relaxation of your hips when running.

　　Power Stretch – Lunge Leg Press. Stand with your legs front and back, shoulder-width apart, and slowly press down the center of your body until your muscles are tense, and then relax back to normal. The torso remains upright at all times.

　　4. Waist

　　Essentials of running movements - keep your waist naturally upright and not too straight. Slightly tense the muscles, maintain the trunk posture, and pay attention to cushioning the impact of the foot landing.

　　Power stretching - forward flexion and extension. Stand naturally with your feet shoulder-width apart. Slowly bend the trunk forward until the hands drop to the toes, hold for a while, and then recover.

　　5. Thighs and knees

　　Essentials of running action - swing your thighs and knees forward, rather than lifting them up. Any lateral movement of the legs is unnecessary and can easily cause knee joint injuries, so the thighs must be swung forward.

　　Power stretch - forward arch. Stand with your feet hip-width apart. Place your hands behind your head. Bend forward from the hip joint. Keep your back straight until you feel tension in your biceps femoris.

　　6. Calf and Achilles tendon

　　Essentials of running motion - Your feet should land about one foot in front of your body, close to the midline. The calf should not be stretched too far to avoid strain on the Achilles tendon due to excessive force. At the same time, you should pay attention to the cushioning of the calf muscles and Achilles tendon when landing. When landing, the calf should actively push the ground backward to make the body move forward actively. In addition, the calf swing direction should be in the correct direction, and the feet should be pointed forward as much as possible, and should not turn eversion or backward, otherwise the knee and ankle joints will be easily injured. You can check your footprints for reference while running on the beach.