The farther the running distance is, the heavier the body burden is, and the easier it is to get injured
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Image source: giphy.com People who seldom exercise usually have insufficient muscle strength in their legs, so it is difficult to control the stride when running
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Wrong demonstration, please do not imitate normal running, the body slightly forward, every step, the sole of the foot in the body center of gravity directly below the ground, plantar fascia and arch like a spring to absorb the ground reaction, can minimize the damage of the rest of the parts
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A simple way to warm up is to run 500-1000 meters slower than usual
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01 error: if you don’t warm up before running or do static stretching, you can do dynamic warming up before running, which can increase the heart rate and blood flow of muscles, tendons and ligaments, so that the body can be prepared for the next movement and reduce injury
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Running is a simple and easy way to exercise, but it’s also easy to get hurt, especially when you don’t pay attention to these 10 details
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Compared with the completion of a marathon, longer persistence and self-discipline are more important.
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07 error: running too fast and heart rate too fast
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Some amateur runners without professional training, high-intensity marathon is easy to wear out the knee, muscle strain
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Some people who just started running exercise try their best to run fast as soon as they go on the stage, but they can’t stand it without running a few steps, as if their heart is going to explode
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Running is also a kind of sport that “does not accumulate every step, does not reach thousands of miles”
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In order to improve the aerobic endurance of cardiovascular system, the heart rate must be kept in a normal range during exercise, which is generally 60% – 80% of the maximum heart rate
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03 ﹣ error: small step running on tiptoe, big step running is easy to hurt the knee, then take it easy, step smaller, step faster, small step running will be better? After running like this, it’s very likely that the leg will ache
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When landing, the knee joint will be unstable due to insufficient muscle strength
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When the heart exercise is strong, the heart rate is controlled in a comfortable aerobic range, and then gradually increase the speed
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Or unwilling to be ordinary, you can try these two warm-up actions: left jump, right jump, left circle, right circle
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When the stride is increased from “fz0” to “FZ1”, the corresponding knee will receive more and more force along the leg
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A regular swing of the arm in the same direction as the running direction is to minimize this twisting to maintain as much stability as possible
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If you don’t warm up before running, you will run quickly
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Some people do static stretching before running, which will reduce muscle elasticity and make them more prone to injury
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This makes it easy to run backward, especially on the treadmill
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It is better for the first runner to improve the heart rate gradually
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06 error: running zigzag route
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Do each action for 2 minutes as a group, do 3 groups, you can help your body warm up
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One of the mistakes that people who start running are likely to make is to step out of their legs first, and then let their body follow
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For example, if your normal running time is 6 minutes for a kilometer, you can warm up by 8 minutes for a kilometer
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Every step at your feet will bring exercise effect
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If you don’t pay attention, you may sprain
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When they run left and right, they think they can burn more fat
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When running, the trunk will naturally twist left and right
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Error: when running, lean back
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When landing, the body’s center of gravity is behind the legs, which is equivalent to dragging the body to run
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The force on the knee during running is shown in the figure “F” is the force on the knee, “FX” and “FZ” are the forces decomposed into forces along the calf and forward forces
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Some people think that straight-line running is too boring, so they want to run in a different way
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Don’t worry, take your time
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Wrong demonstration, please don’t imitate and lean back when running
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In addition, if you start the next step before you stand firm, it’s easy to make your ankles unstable
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The force on the knee increases, which is easy to cause knee injury
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For example: a 30-year-old healthy person, the maximum heart rate is 190 beats / min (formula 220-30 calculation), exercise heart rate to maintain at: 114 beats / min ~ 152 beats / min (60% – 80% of the maximum heart rate), just started running crowd, cardiopulmonary and aerobic capacity are relatively weak, even with 6 minutes running 1 km this is not fast speed, heart rate is often higher than 170 beats / min, insist on It didn’t take long to feel very tired
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Image source: giphy.com Running is a coordinated movement of the upper body and the lower body
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02 error: stride running stride running, for professional long-distance runners, can improve speed, but if ordinary runners blindly follow suit, be careful of injury
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The impact will be transmitted up to the knee joint along the calf, which is easy to cause knee injury
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At the beginning, run at a comfortable speed for a certain period of time, such as slow running for 30 minutes to an hour, 3 or 4 times a week, lasting for three or four months
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If you are not ready, you will be forced to take a lot of exercise
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If the arms swing too much, the trunk torsion will be increased through the shoulder transmission, the stability is not enough, and it is easy to cause back pain and other problems when running for a long time
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Photo source: author sun Yueli’s hand-painted running body should lean forward slightly, gravity will make the body have the tendency to fall forward, lift the legs and push backward, then use the force to step out, with less force and less load to complete each step, leaning forward → falling trend → lifting the legs and running forward → leaning forward, continue to complete one cycle after another, save effort and can persist for a long time
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After professional training, professional athletes have strong core muscles for protection, leg muscles are also very strong, they can stride, but ordinary runners are not so strong, for their own safety, don’t deliberately stride, or obediently use the normal stride, the best step is not more than 1 meter
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08 ﹣ error: usually do not exercise, a run is 10 kilometers, some usually sedentary suddenly want to exercise, want to run 10 kilometers in one breath, there are also some amateur runners without professional training, suddenly want to challenge the marathon, Half Marathon Stop! This kind of exercise is harmful
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The larger the stride is, the closer the thigh and leg will be to 180 degrees, and the “FZ” will be larger and larger
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Photo source: Sun Yueli’s hand-painted gait shows that when the stride is too large, the angle between the thigh and calf in the figure below will become more and more close to 180 degrees or even a straight line, and the ability to cushion the impact of the ground will become weaker and weaker
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Wrong demonstration, please don’t imitate the small step running, the step is small, the step frequency is high, one foot has not completely touched the ground, the other foot has been lifted up, the heel of two feet has not touched the ground, the calf Achilles tendon has been tight, but the calf ache! This kind of running posture may also make legs thicker after a long time
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There are often romantic running scenes in TV series: boys and girls are enthusiastic, walking like flying, waving their arms freely However, in fact, excessive arm sway and swing will not only affect the running efficiency, but also increase the risk of low back pain
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Mistake: arms swing too much
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It’s not easy to borrow the force, and the force on the knee can’t be effectively buffered
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It’s actually running faster than the ceiling of the heart, and it’s blowing itself up
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In fact, it increases the risk of injury
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Wrong demonstration, please don’t imitate this zigzag route, which will make the knee suffer an additional lateral force, and the ankle will also suffer a torsional force when turning, which will increase the force on the knee and ankle and increase the risk of injury
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After running, you will easily have sore knees and ankles
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Professional athletes in the turn, in order to reduce the impact of deceleration through, and turning radius as large as possible
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Ordinary running exercise, don’t torture your joints, try to run straight
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