How to develop the right running habits? If you want to form a good running habit, you need to pay attention to the following aspects: 1
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Is it necessary to warm up before running? Many people think that before running, we must warm up fully, stretch, jog and so on
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Suggestion: warm up can be done, but it must be moderate
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And for those who are used to landing on their heels without discomfort, is it necessary to adjust? In the actual research comparing the two running techniques, the forefoot landing is more efficient, but this kind of running technique may increase the risk of ankle injury
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When it comes to running, I believe many people have heard of this saying: when running, heel landing is not good for knee joints, but also affects running performance
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In this case, it is easy to induce sports injury
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At the same time, remind everyone, change running habits, must be gradual, otherwise may appear ankle injury new problems
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However, no authoritative research shows that landing on the forefoot can avoid sports injury more than landing on the heel
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However, if a friend who is used to landing on the heel changes to a non heel landing mode (forefoot or full foot landing), the knee pain may be alleviated
Warm up or stretching: warm up before running and stretching after running can be arranged according to your own situation
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The reviewer: Zhang Zhihai, chief physician of Department of orthopedics, aviation general hospital of China Medical University With the gradual warming of the weather, more and more people begin to exercise outdoors
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Is this view reasonable? Does the heel land first or the forefoot land first? Do you have to warm up before running? Make it clear today
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Therefore, friends who love running need not worry about which running posture to use, but should combine their own characteristics to decide whether to adjust
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If there are conditions, you can try
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We should remind you that no matter how expensive the professional running shoes are, they need time to run in with each other to a certain extent
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It is not good to stretch the muscle fascia before running
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Therefore, it is necessary to choose a suitable pair of running shoes
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For beginners, the best way to improve running performance is to choose small stride, multi stride frequency, and strive for about 180 times per minute, so as to maintain the ideal force line and prevent sports injury
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4
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Among them, running is a good choice
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But in fact, stretching before running and other warm-up, whether to prevent sports injury, there is still a lot of controversy
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At present, some domestic manufacturers can provide personalized plantar pressure test, and then recommend suitable running shoes or insoles
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Don’t buy a brand-new pair of running shoes, and go to the marathon the next day
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Health times authoritative health information, because of professional and trust! The author: Li Dongya, chief physician of Department of orthopedics, Affiliated Hospital of Xuzhou Medical University
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Choose a running technique that suits you
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In addition, you can choose the running shoes that meet your own conditions according to your own situation (such as beginners or professional runners, prefer to run within 10 kilometers, or half marathon, full marathon, etc.), rather than just pursuing the brand and price
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3
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There are even studies that show that runners who have the habit of traction and warm-up will have a higher incidence of related sports injuries
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2
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So how to choose? First of all, you should know whether you have high arched feet and flat feet
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If you are ready to change your new technique, be sure to do it step by step
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Therefore, friends with knee pain can try to change their running habits
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Photo by Li Weihai When running, is it better to land on the forefoot or heel? Before answering this question, let’s first understand a phenomenon: most of the world’s top long-distance runners do not need to land on their heels, while in the regular marathon, many runners land on their heels
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Different foot types and arches also correspond to different kinds of running shoes
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Need to pick a “good” pair of shoes? Running shoes can affect the landing way of running
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Don’t increase the amount of exercise suddenly
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Regular running, for example, can run twice a week for more than three weeks, and the interval between each run is relatively stable
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Moreover, studies have shown that more than half of the runners will suffer from sports injuries to their legs, knees and ankles every year
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Some people will suddenly go running and increase the intensity after buying new sports equipment or having free time
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