If you wear the same pair of running shoes for a long time, you will often wear the same part, and the elasticity will also decrease, and the harm is not small

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Maybe some people won’t get hurt even if they run 100 kilometers a week, but if the average runner runs 240-250 kilometers a month, that’s quite a lot

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The “braking effect” here feeds back the force to the runner to the back through the lower leg, knee and thigh, so it is particularly easy to cause leg injury, knee injury, and even back injury

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In fact, running doesn’t necessarily lead to injury

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What is too big stride? In the process of running, at the moment when your left or right foot lands, measure the distance between the landing point and the projection point of your center of gravity at this time

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Hearing these news, Xiao Bian was worried and distressed for his running friends

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If the distance is relatively large, it is considered that the stride is too large

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Runners who have a little understanding of the running environment all know that the impact of different roads is definitely different

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It’s not the beginning of the year

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Even if a mature runner’s leg strength is strong enough, it can slightly ease the impact of the ground

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On the contrary, if you often change the running environment, such as asphalt, plastic field, grass and dirt road alternate training

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Changing the running environment can reduce fatigue damage

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Runners who run more than 60 kilometers a week are more likely to be injured

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One is that the body does not adapt to the increase of running, the other is that the amount of exercise exceeds the maximum that the body can bear

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Generally speaking, the amount of run per week should not exceed 10% of the amount of run in the previous week, then keep it for one week, and then increase it by 10% next week

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Your body will tell you through fatigue feeling

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This will be safer, and of course it can’t be increased indefinitely

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Is that why runners often get hurt? The answer is no, the human body is not as fragile as imagined

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So the researchers call the maximum horizontal force “peak braking force”

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Now, runners are 80-85 percent more likely to be injured

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Advanced runners: no more than 50-60 kilometers per week

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Every time you land, the impact on the ground is 3-5 times your weight

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In fact, as early as the 1970s, two out of every three runners were injured

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Because they found that runners with high peak braking power had a significantly increased risk of injury, eight times higher than those with low peak braking power

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Athletes who have suffered from injuries before are most afraid of the recurrence of old injuries

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So I read some information that is helpful to our running injury all night, so today your intimate running partner Dong Niu told us: “is it certain that we will be injured if we run for a long time?” Too big stride will greatly increase the impact

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Running is an activity in which the body constantly collides with the ground, and the faster the speed is, the higher the flight is, the greater the impact force is; the longer the distance is, the greater the accumulated load is

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The runner doesn’t know how to judge whether the current amount of running is too much

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In 2011, researchers from the University of Wisconsin tested whether runners could reduce their impact by increasing their stride frequency

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But there’s no need to worry, because running is a way to do what you can

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This is the same as running on the same road frequently

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However, the braking effect caused by too large stride forward is not to bring forward inertia power to runners

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So runners can control the running speed and distance according to their own needs, and then they can reach the other side of success! – 

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On the contrary, the two key words that can reduce the peak braking force are: reduce the stride length and increase the stride frequency

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In addition to the vertical forces often mentioned, horizontal forces also occur when landing

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Will increase the stability of the runner’s ankle and knee, will not let the impact of body parts fixed

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The method is very simple

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Many runners leave messages to take advantage of the new year’s holiday to have a good run

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The result can be imagined

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But it’s not a good choice if you get a permanent injury because of a little training

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Dong Niu has talked about the amount of running a week a lot

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Although it’s not the Spring Festival yet, we already have a little meaning of giving ourselves a holiday

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Simply put, the harder the road is, the greater the reaction on the runner

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Maybe the runners haven’t found the right way

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“Problems like shin splints, tendons, Achilles tendons, and running knees will gradually heal over time, but if you can’t solve the root cause of your illness, they will make a comeback.” So you can’t run in a hurry, especially for the injured runners, please wait patiently

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Runners can plan the amount of running according to the classification Oh: Junior runners: the amount of running should not exceed 30-40 kilometers per week

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A sports doctor in the United States said that the recurrence of injuries is a very serious problem for runners who have gradually recovered from injuries

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Dashen runner: don’t run more than 120 kilometers a week

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They closely monitored the change of the impact force of the runners after changing the stride frequency, and found that as long as the stride frequency of the runners is increased, the impact force of running on the knee and hip joints can be greatly reduced, which is obviously the most effective method for preventing and rehabilitating the injuries caused by running

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Dongniu has sorted out the ranks of different road impact forces: concrete road > asphalt road > plastic runway > dirt road > grass

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The proportion is about 60-65%

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Studies have shown that running on asphalt or concrete roads for a period of time, or wearing the same pair of running shoes for more than 4-6 months, the risk of injury will increase significantly

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It’s better to have a good run! But less than a month after 2021, there are several runners who have not healed their old injuries and added new ones in the process of running

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It’s like driving a car with the handbrake still on, and you’re driving like crazy

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Although dongniu also knows that for those who are preparing for the race and marathon, it’s very resistant to suspend training

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The muscles of the body will produce adaptability, and fatigue damage will appear after a long time

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So it’s important to reduce the pain and control the amount of running

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A runner with a little experience should have such an experience: when preparing for a marathon, he accidentally injured his ankle or knee, but soon recovered, and can’t wait to get on the track again

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Qualified runners can increase the training of running on slopes and stairs

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