Please do this ❦ warm up for at least 15 minutes before you start running
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Did you run today? Click on the blue words above to follow us running for a while and running for a long time
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So we do not recommend long-term use of treadmill running, or the best choice is to use no gradient treadmill
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However, because the stride length of running is larger than that of walking, and the contact time between feet and the ground is shorter, the actual pressure on knees during running and walking is almost the same at the same distance
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Neither wearing knee pads nor wearing better running shoes can alleviate the cartilage damage caused by long-term running on the treadmill
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At this time, as long as you change the running posture and amount of exercise
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If you don’t exercise for a long time, go to the gym or buy a treadmill, do a lot of running on the treadmill, which is very harmful to your health
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You can trot or walk quickly to avoid the impact and injury of lower limb joints caused by “sudden braking”
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Note: 1
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If your focus is at a fixed position when running, because the speed and frequency of the treadmill remain unchanged, in order to maintain balance, you can’t adjust it at will when running, then the focus will be worn all the time
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If the same stress point is worn, the body will be unable to bear it
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❦ don’t stop immediately after running
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According to orthopedic experts, the pressure on the knees during running is seven times that of the body weight, while the pressure on walking is only three times that of the body weight
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If the coordination of knee joint and muscle can’t keep up, it will cause concussion damage to the meniscus and cartilage of knee joint, and this kind of damage is irreversible
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So, what’s the difference between treadmill running and outdoor running? Which one hurts the knee more? What’s the healthiest way to run? When it comes to running, we all think it hurts our knees
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For ordinary runners, it is more recommended that the “heel combined with the middle of the foot” land first, and many running shoes are designed with strong cushioning support in the heel..
❧ 2
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If it goes on for a long time, it will feel pain in life
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If you often run outdoors and occasionally go to the treadmill due to the weather, it’s OK
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Master the correct running posture: head: eyes looking straight ahead; shoulders: relax and lower, don’t swing shoulders, don’t shrug; Arms: elbow bend 90 degrees, shoulder as the axis, relax and swing like a pendulum; body: chest straightened, back straightened, body slightly forward, waist and hip keep stable, don’t twist left and right
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Jogging: the body center of gravity displacement is slow, and need to maintain a long time of support, so will first after the sole of the foot on the ground, quickly roll forward the sole of the foot, and then use the front foot pedal
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But running on a treadmill and running normally on the ground really put different pressure on the knees! Normal running vs treadmill authoritative orthopedic doctor said that when we are running on the flat ground, the muscles and knees will keep coordinating according to their own needs in the process of running
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Nowadays, many runners not only choose to run outdoors, but also like to run on treadmill, which lasts for one hour
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3
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Always run at the same speed for half an hour or an hour
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❦ remember to stretch after running, effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, speed up the elimination of metabolic waste, and reduce muscle soreness after exercise
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If the knee feels unwell, it is generally caused by excessive running cartilage damage, tendon end disease, synovitis and so on
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Running doesn’t hurt your knee
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Race: it’s better to land on the front foot first to improve the speed, but it must be under the premise of strong lower limb muscle strength
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Follow the 10% principle: whether it’s treadmill or flat running, you can start from 400 meters at the beginning of running; add 10% to 400 meters for the second time, about 450 meters; then increase gradually with the body’s adaptation
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Small range trot, side movement, kicking and so on are OK
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However, when running on the treadmill, the treadmill is set with a fixed speed and frequency
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