You can check your running posture through the reflection on the opposite French window glass or the mirror Incorrect actions and improvements.
“Correct running” will not damage the knee, but will reduce the incidence of knee osteoarthritis.
For example, be able to speak a sentence containing more than ten words fluently.
We must pay attention to it and actively look for the reason.
Popular Science Source: Shanghai public health news read more ☞ squint at the world and see more clearly? You may gain more and more myopia Is washing healthier? The possible infection risk of tooth washing should be prevented early! Epidemic prevention and control is not lax! Everyone is the first responsible person! Adhere to the “three piece set” and remember the “five needs”!..
The correct running posture requires holding your head high and looking straight ahead.
(photo from photo network) # stretching after running is also very important.
04 the most important principle of running # is to warm up before running, which is the principle that all sports must follow.
If the heart rate in the morning is more than 12 times faster than the normal heart rate in the morning, it means that the body is relatively tired and physical exercise should not be carried out on the same day.
It is recommended to run once every 2 ~ 3 days, so that the body can have enough energy Time to repair and adjust# The best rest is “enough sleep”.
It can not only effectively relieve the tension of muscles, ligaments and joints, promote physical recovery, eliminate fatigue, but also increase the flexibility of muscles and joints.
When making a running plan, it should vary from person to person and step by step.
Another important indicator is that if there is pain in a certain part of the body, it indicates that there is something wrong.
06 running on the treadmill should be avoided # on the treadmill, with higher technical requirements.
(the picture comes from photo network) # the increase of running volume per week should not exceed 10%.
Formal running can be carried out only after fully moving all joints and stretching muscles, which can reduce the probability of injury.
Generally speaking, warm-up exercise takes about 10 minutes.
02 how much is the appropriate amount of running? # for beginners, it is best to aim at time.
It is generally believed that the initial requirements of running exercise can be met if they can run 5K.
You can jog for a while to make all organs of the body move.
There are two things you should not do on the treadmill: first, hold the handle with both hands, which will inevitably lead to bending down, which is the worst running posture; Second, look down at the mobile phone or iPad screen on the treadmill.
03 how to run scientifically and safely # we recommend wearing a sports watch when running because It records all kinds of data during running, the most important of which is the heart rate.
It’s good for ordinary people to run a distance of half a horse.
(photo from photo network) Wang Jun, deputy chief physician of orthopedics department of Shanghai Fifth People’s Hospital, came to answer the questions about running ~ 01 is overweight not suitable for running? # yes, overweight people are not recommended to run.
(the picture comes from photo network) # runners can know the fatigue status of the body every day through the heart rate in the morning.
Does running really hurt your knees? At present, the medical community has made a clear conclusion on this problem.
It is recommended that each exercise should be more than half an hour to consume energy The proportion of fat increases gradually, which is conducive to weight loss.
Runners should abandon some bad habits and keep enough sleep.
Therefore, when running on the treadmill, you must change from passive to active and consciously maintain the correct running posture.
(the picture comes from the photo network) # for inexperienced people, it is easy to cause muscle damage around the joints because they can’t exercise their muscles in a balanced way.
(photo from photo network) # before running, everyone can measure their BMI, that is, body mass index, and the calculation formula is BMI = weight (kg) / height (m) 2.
05 don’t you advocate running every day # ordinary people don’t need to run every day.
If you are out of breath and your words are incoherent, stop running.
If the BMI index exceeds the normal range by a large amount, it is recommended to control the diet, reduce the BMI index by fast walking, swimming, cycling, etc., and then run, which will reduce the probability of lower limb injury during running.
# the pace frequency of running should generally reach 180 times per minute, and the pace frequency of fast running should be matched with a small stride, in addition to saving energy consumption and time, It will also reduce the impact on lower limb joints# If you don’t have a sports watch, you can simply measure the intensity of your running.