I bought running shoes and fast-drying clothes, and started to brush the circle in the nearby playground or park
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Repeat
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Lift one leg when it’s easier
However, after running for a long time, not only did I not lose a few kilograms of meat, but there were all kinds of injuries
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It’s easy to learn
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Especially for the novice, they still buy the shoes according to the size they usually wear
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Beginners
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But if you want to solve this problem thoroughly, strengthen the training of abductor gluteus
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Iliotibial tract friction syndrome pathology: it is caused by excessive friction between iliotibial tract and lateral epicondyle of femur, leading to inflammation of ligament or bursa and obstruction of iliotibial tract sliding
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Main points of flat support action: starting from the basic flat support, do not lower the hip tower or arch up
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Patellar joint pain syndrome (running knee) pathology: it is mainly due to the patellar movement track is not good when the knee joint extension and flexion, resulting in strain, trauma and dislocation
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The three most vulnerable groups in running 1
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For example, the following variations: hip bridge action Essentials: lie flat on the ground, put your feet close to your hips, lift your hips up to the ceiling, and make sure your shoulders and knees are in a straight line
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Main manifestations: pain in the lateral knee
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It is recommended to roll the foam shaft to relieve the pain
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Wear suitable running shoes that will provide you with the necessary support.
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This is because your core strength is not up to speed
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(refer to the hip bridge and side bridge in the core strength training mentioned earlier in this article.) 2
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You may not wear the right shoes if you are injured in running
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5
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The main causes of injury: insufficient warm-up and stretching before running; nonstandard running posture; heavy load caused by excessive running; weak hip abductor muscle group and no proper massage relaxation after running
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There are also some runners who don’t choose the right shoes when they buy them
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There’s another change: the side bridge
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Wrong running posture can cause plantar fasciitis, knee, calf, thigh, gluteus maximus and other parts of the pain, so we must choose the right running posture to avoid injury
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What should I do when I meet you? Stretching quadriceps femoris ● timely recuperation treatment, to reduce the amount of training in the recovery period, step by step, if the dosage is too large, it is easy to cause secondary injury
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It’s a clich é, but it’s very important for beginners
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The main causes of injury are weakness of muscles around patella and improper training behavior of runners
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It takes 10 minutes every day to practice the core strength of the runner
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The pain worsened when going downstairs or down the mountain
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Running injuries, your speed is too fast, and your core strength is not enough
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Ignore their injury history, do not pay attention to recovery and rest, and high load of strenuous exercise
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First of all, let’s take a look at the wrong running postures to see if you have won the move? So the question is, what is the right running posture? Please see the following figure: 4
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Patients with injury history
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Originally, I wanted to run a healthy body, but it brought endless pain
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You can stretch or roll the foam shaft on the iliac tibial bundle
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So in order to prevent the injury, we must first make a good running plan to avoid improper training
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If you are injured in running, you run too much and don’t have enough rest
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These shoes have almost no buffer, so the protection for novice runners is obviously not enough
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Remember to have a rest, which is also a great learning in running
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Radical runners
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According to a survey, more than one-third of Chinese runners have suffered from knee injury, about one-fifth of them have suffered from foot or waist injury, about one-seventh of them have suffered from ankle injury or plantar fasciitis, and only 15.7% of them have almost no injury
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The purpose of warm-up before running is to activate the muscles of legs, back, shoulders, etc., so that the body can enter the movement state faster in the early stage of running, and avoid muscle strain, joint injury, cramps, etc
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In order to pursue results, for example, the whole horse runs into 330, 310 or 300, so the accumulated running amount day and night is less than 200 kilometers a month, and the more can reach 500-600 kilometers
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A pair of suitable running shoes is really important
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When we exercise, there will be slight muscle damage, which is called “minimally invasive injury”
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Stretching after running not only relaxes the muscles, but also makes the lines of the muscles look better
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To put it simply: overuse leads to injury
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Running professors concentrate on serving runners, providing training, rehabilitation and equipment! After many friends work, the amount of exercise is greatly reduced, the body is getting worse, and overwork and fat or beer belly become the norm
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When squatting to the lowest point, don’t relax the muscles, otherwise it will hurt the knee
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More advanced exercise can be repeated lifting exercise, and keep up for a longer time
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Main manifestations: pain below the knee
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In the first month of running, there were ankle pain, heel pain, leg swelling and pain, and then there were pain on the inside and outside of the knee..
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If the body’s ability to repair is equal to the degree of injury, there will be no injury
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Why do you get hurt? In the words of a circle running God: when you are not able to speed up or increase the running distance rashly, injuries will come to you naturally
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If you run too much, you don’t have enough time to recover, so it’s easy to get hurt
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Conduct relevant strength training to ensure the strength of quadriceps femoris
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2
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So I wanted to lose weight by running
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3
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So rashly improve speed training, and then injured
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Beginners should easily hold for 30-60 seconds
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The second is to strengthen the quadriceps exercise, strengthen the muscles around the patella
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Stretching after running is to relax the muscles after exercise, avoid over tension, cause muscle and knee pain, affect the next exercise
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When we rest and recover, these “minimally invasive injuries” can heal automatically and become stronger
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Once you can continue the action for 1-2 minutes, you need to increase the change to observe the effect; lift an arm or a leg, or lift the opposite arm and leg (left arm, right leg or right arm, left leg) at the same time
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Run before you know the basics of running
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Many runners think about how to run faster after a period of time
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What should I do when I meet you? Iliotibial massage ● you can reduce pain and relieve pressure on the knee by applying ice
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When doing something similar to going up and down stairs or squatting, the pain will increase
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3
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Generally speaking, it’s better to choose more than half or one size of running shoes, which will not squeeze your feet and cause blisters or black nails
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When the speed of body repair can’t keep up with the degree of injury, the balance between movement and recovery will be broken, and the injury will happen
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Therefore, according to their own situation, such as age, weight, heart rate and other factors, to develop their own training plan and amount of training, leaving the body enough recovery time
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The core is not just the “abdominal muscles,” but everything from the shoulders to the hips
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2
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Runners with defective feet should choose the right shoes
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The five most easily injured situations in running 1
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Many people wear a pair of flat shoes or converse casual shoes when they start running
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The core strength training can not only make you run more steadily and faster, but also reduce the incidence of injuries
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Don’t put your knees above your toes
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It’s this delicate balance that makes us healthier, more comfortable and faster after exercise
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3
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Side bridge basic action side bridge advanced action squat action Essentials: feet apart, slightly wider than the shoulder, toes of both feet slightly out, chest straight, back straight; squat, make thighs parallel to the ground or lower
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2
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Before the body has not adapted to the rhythm of running, blindly increase the amount of running, increase the speed of running
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If you are injured in running, you may have problems with your running posture
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