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The 7 Major Benefits of Running! Learn the Correct Posture and Breathing Techniques!

10 Feb 2025

In recent years, running has become increasingly popular among people of all ages worldwide. According to the Hong Kong Leisure and Cultural Services Department, the number of people engaging in running has increased by about 30% over the past five years. Maintaining a running habit not only enhances physical health but also improves mental well-being, bringing joy to both body and mind. According to a study published in the Journal of the American Medical Association, people who engage in aerobic exercise experience a 25% reduction in anxiety and depression symptoms. However, running can also pose injury risks such as knee pain or muscle strains. Therefore, mastering the correct running posture and techniques is crucial to getting the most out of this activity. Next, we will explore the benefits of running and how to run correctly to fully enjoy the charm of this exercise.

一對年輕男女在戶外慢跑,面帶笑容,背景為青山和湖泊,展現健康生活方式。

Benefits of Running

Running has numerous benefits, including the following:

在日落時於戶外拉筋熱身,準備進行跑步訓練,背景為湖泊和樹林,呈現健康生活的場景。

       Enhance Cardiopulmonary Function

According to a study in the Journal of Sports Medicine, sustained aerobic exercise can increase VO2 max by approximately 15% to 20%. Running also helps strengthen skeletal muscles and improves knee health, and regular running training can enhance bone density, reducing the risk of osteoporosis.

       Beneficial to Heart Health

Running effectively reduces the incidence of cardiovascular disease. According to the American Heart Association, at least 150 minutes of moderate-intensity aerobic exercise per week, such as running, can reduce the risk of heart disease by 30% to 40%. Running also alleviates stress and anxiety by releasing stress hormones, making you feel more relaxed and improving your mental state.

跑兩人在戶外休息交流,其中一人手持水瓶,另一人查看手機,背景為青山與晴朗天空,呈現運動後的放鬆場景。

       Improve Sleep Quality

Running improves sleep quality, making it easier to fall asleep. Studies show that people who engage in regular aerobic exercise experience an average 65% improvement in sleep quality. Sustained running training also helps in weight loss and maintaining a healthy physique, while boosting metabolism and aiding calorie burning.

       Boost Immunity

Running strengthens the immune system and helps prevent strokes. Studies show that regular runners have a 30% to 40% reduction in stroke risk. Moreover, running provides an opportunity to make friends, as many people meet like-minded running partners, share experiences, and encourage each other.

Correct Running Posture

Correct running posture not only enhances exercise efficiency but also avoids injury. Using an incorrect posture for a long time can damage joints and ligaments, potentially disrupting your exercise plan, and causing serious health issues. JC Fit City has compiled some running tips to help you adjust your posture for optimal exercise results.

兩人在戶外進行運動前的拉伸動作,背景為青山和陽光草地,呈現健康與活力的生活方式。

       Proper Head, Shoulder, and Arm Positions:

Keep your head naturally relaxed while running, with your eyes looking ahead about 30 to 40 meters to help maintain overall body balance. Avoid excessive head tilting which could affect running stability and efficiency. Also, relax your shoulders and avoid shrugging, allowing your arms to hang naturally by your sides with elbows bent at approximately 90 degrees to reduce unnecessary energy consumption.

       Straight Back and Core Stability:

Maintain a straight back while stabilizing your core muscles to prevent lower back injuries. Experts suggest you should feel the core muscle tension while running, which helps avoid over-arching or tilting your spine.

       Proper Foot and Knee Movements:

Avoid inward or outward feet positioning, maintaining a natural stride. Ideal foot placement should be the middle of the foot rather than the heel to reduce knee and joint impact. The foot should land parallel to the ground to absorb the impact more effectively and maintain smooth movements.

       Body Angle and Pelvic Stability:

The body should lean forward at about a 15-degree angle to utilize gravity to propel forward. Keeping the pelvis stable is also crucial, avoiding its sway or distortion, reducing knee and hip pressure.

       Foot Placement and Small Steps:

Step frequency and stride length are essential. Adopting a small stride and high frequency running style, ideally keeping each stride within 60 cm, helps improve running efficiency while reducing injury risks.

By incorporating these elements, correct running posture enhances performance and reduces injury risks effectively. Both beginners and seasoned runners should regularly check their posture to ensure good habits during running.

Breathing Techniques During Running

Breathing techniques are equally important while running. It is recommended to breathe through the nose and exhale through the mouth to help regulate breathing rhythm and maintain a steady oxygen supply. Deep and relaxed breathing also effectively manages breathing during long runs, reducing fatigue. Running requires minimal equipment, is a simple and beneficial aerobic exercise, and offers a great way to meet friends and expand social circles. Hopefully, JC Fit City's tips on correct running posture and breathing techniques can help you fully immerse in the joy of running.

JC Fit City Running Groups

Apart from the mentioned tips, JC Fit City organizes various running groups across Hong Kong every week for participants to join. If you haven't started your running journey, come join us and enjoy the health and happiness brought by running! Interested friends can sign up now!

Cell Run Groups in Hong Kong Island

Fearless Dragon

Time: Every Tuesday, 7:00 PM to 8:30 PM

Meeting Point: Admiralty Station, Exit A

Route & Distance: Admiralty to Central Waterfront, approximately 5km

More details: Click here

 

Chill 2 Run

Time: Every Saturday, 9:00 AM to 10:30 AM

Meeting Point: Siu Sai Wan Promenade

Route & Distance: Siu Sai Wan Sports Ground/Eastern Waterfront/Trail, approximately 6-9km

More details: Click here

 

Island East Happy Friday

Time: Every Friday, 7:30 PM to 9:00 PM

Meeting Point: Kam Ping Street, North Point

Route & Distance: Focused on Eastern District, approximately 6-8km

More details: Click here

 

Relax Quarry Bay

Time: Every Friday, 10:00 AM to 11:30 AM 

Meeting Point: Quarry Bay Park, near the jogging Tracks / fitness Trails at Fireboat Alexander Grantham Exhibition Gallery

Route & Distance: Choose your distance (3-5km): 

3km: Start along the waterfront to Shau Kei Wan Tam Kung Temple, then return to the start point 

5km: Continue to Quarry Bay Salt Water Pumping Station and return

More details: Click here  

 

Hong Kong East “Weight Gain Run”

Time: Every Tuesday, 7:30 PM to 9:00 PM 

Meeting Point: Island East Sports Centre

Route & Distance: Focused on Eastern District, approximately 6-8km

More details: Click here   

 

Southern Chill

Time: Every Saturday, 9:00 AM to 10:30 AM 

Meeting Point: Aberdeen Tennis and Squash Centre 

Route & Distance: Focused on Southern District, approximately 7km

More details: Click here   

 

Cell Run Groups in Kowloon

Starry Night Run @ Hung Hom

Time: Every Friday, 7:30 PM to 9:00 PM 

Meeting Point: Tai Wan Shan Park 

Route & Distance: Hung Hom to Tsim Sha Tsui, 5-7km with 3-4 sets of core exercises

More details: Click here   

 

9 Run Run @ KT

Time: Every Wednesday, 7:30 PM to 9:00 PM 

Meeting Point: Kai Tak Station Exit B/D 

Route & Distance: Around the Kai Tak Sports Park, approximately 10km

More details: Click here     

 

Sparkling Spirit Pulse [Sham Shui Po District] 

Time: Every Thursday, 7:30 PM to 9:00 PM

Meeting Point: Sham Shui Po Sports Ground 

Route & Distance: Sham Shui Po Sports Ground to Lai Chi Kok Park, 6-8km with 10-15 minutes of core exercises

More details: Click here

 

Tsui Ping Happy Monday

Time: Every Monday, 7:30 PM to 9:00 PM 

Meeting Point: VESSEL, Locker No. 03

Route & Distance: Tsui Ping River, Kwun Tong Promenade to Kai Tak Promenade, approximately 4-7km with 10-15 minutes of fitness exercises

More details: Click here

Cell Run Groups in New Territories

Well Being Run Group

Time: Every Saturday, 8:00 AM to 9:30 AM 

Meeting Point: Sha Tin Sports Ground 

Route & Distance: Main route follows the Shing Mun River, exploring cultural landmarks, approximately 5-10km

More details: Click here

 

Sheung Shui Easy Run

Time: Every Thursday, 7:30 PM to 9:00 PM 

Meeting Point: North District Sports Ground 

Route & Distance: 30 minutes of slow jogging (4-5km), followed by a 30-minute workout session

More details: Click here

 

Chill Runners

Time: Every Thursday, 8:00 AM to 9:30 AM 

Meeting Point: Po Wing Road Sports Centre, Sheung Shui 

Route & Distance: Po Wing Road Playground via Tin Kwong Po/Lang Yuen Wetland Pavilion to Ho Sheung Heung Public Toilet, return trip approximately 6km

More details: Click here

 

Run With Your Heart

Time: Every Monday, 9:30 AM to 11:00 AM 

Meeting Point: Kwai Chung Sports Ground or Tsuen Wan Pier 

Route & Distance: Routes around Tsuen Wan and Kwai Tsing Districts, mainly along the waterfront or nearby watercourses, approximately 5km

More details: Click here 

 

Castle Peak Road Happy Friday

Time: Every Friday, 7:30 PM to 9:00 PM

Meeting Point: Tsuen Wan Sports Centre, Ground Floor Lobby

Route & Distance: Castle Peak Road, approximately 5-8km

More details: Click here

 

TKO Dash Squad

Time: Every Sunday, 6:30 PM to 8:30 PM 

Meeting Point: Tseung Kwan O Sports Ground 

Route & Distance: Tseung Kwan O Waterfront and Tseung Lam Highway, approximately 5-8km

More details: Click here


Sources:

Hong Kong Leisure and Cultural Services Department:

      Provides statistical data on the growth of running participants in Hong Kong.

      Website: Leisure and Cultural Services Department

Journal of the American Medical Association:

      Research shows data related to the reduction of anxiety and depression symptoms among individuals participating in aerobic exercise.

      Reference similar journals, such as JAMA Psychiatry

Journal of Sports Medicine:

      Research indicates that continuous aerobic exercise can improve maximum oxygen uptake (VO2 max) data.

      Reference source: Medicine and Science in Sports and Exercise

Journal of Nutrition:

      Information about the calories burned while running and its impact on weight control.

      Reference source: The American Journal of Clinical Nutrition

American Heart Association:

      Provides data that suggests 150 minutes of aerobic exercise per week can reduce the risk of heart disease.

      Website: American Heart Association

Harvard University Study:

      Research data on how regular exercise can reduce anxiety levels.

      Reference source: Related mental health studies, typically published in the Journal of Psychology

Exercise Physiology Research:

      Indicates that proper breathing techniques can enhance exercise endurance.

      Reference source: Journal of Applied Physiology