Therefore, you should have sufficient warm-up before each run, feel light, and then carry out normal rhythm running or interval running training when coordinating, which can effectively avoid knee injury! Source: runner..

There are different statements about the incremental amount of running, such as no more than 10% or 5% per week.

Correct posture: first, when landing, control the position of the ankle directly below the knee or slightly behind the knee.

Therefore, it is an important part of leg muscle training for many runners.

It is equivalent to one week of improvement and one week of consolidation.

Muscle work is achieved by contraction, and in addition to the muscle dimension, a very important factor in the strength is the contraction range.

Under the condition of the same amount of running, faster speed means greater impact and greater damage to the knee.

Before running, the joint capsule at the knee joint and other positions has not secreted lubricating fluid.

03 adjusting the running posture has a great impact on the knee.

Muscle exercise legs, especially the strength of thigh muscles, can provide corresponding protection for knee joints.

2.

Many people attach importance to the degree of muscle tightening, but do not attach importance to the degree of muscle extension.

So reducing the vibration during running can also effectively avoid knee injury.

Plastic venues are preferred for long-term running, and hard roads, playgrounds or treadmills are not selected as far as possible to reduce the impact on ankles, knees and other joints; 2.

The amount of running is different for everyone.

Paying attention to stretching is very beneficial to muscle recovery and growth.

If you start intensity training at this time, it is equivalent to the feeling of directly starting to pull 200 km high-speed before the car is hot.

04 reduce the damage of vibration to the knee.

And there is only one intermittent speed training every week.

Choose sports shoes with good cushioning capacity.

The methods to reduce running vibration are as follows: 1.

Especially the frontal quadriceps femoris and fascia dilator.

05 strengthen muscle exercise and pay attention to stretching 1.

There is no unified standard, which depends on the fatigue of their own muscles and body.

Although the amount of running is only 2 or 3km per day, it is easy to hurt the knee due to the huge impact when the muscle protection is not strong enough.

Because shaking left and right will constantly change the position of the center of gravity laterally, giving lateral impact to the knee.

However, each individual has great differences, the base number of running quantity is different, and the increasing range of running quantity is also different.

However, the amplitude of muscle contraction is determined by the two indexes of maximum contraction and extension.

For long-distance running and endurance running, even for an experienced runner, the amount of speed training generally will not exceed 10% of the total amount of training.

Beginners generally do not need to arrange speed training.

So, how to run scientifically? 01 control the amount of running.

There is no need to limit the deliberate proportion of the increase.

Reasonable control of the running posture can reduce the knee impact of Patrick MA (former marathon world record holder) by more than 25% compared with Japan’s top marathoners.

In the process of running, the main cause of knee injury is the body center of gravity and running vibration.

As the squatting against the wall is a static action, the knee joint has no retraction and release, and the impact is small.

The front of the knee has the strongest ability to bear weight.

For novices, it is more reasonable to increase the amount of running once a fortnight.

02 reduce speed training.

Sports shoes with elastic soles, transverse anti-skid lines and slightly upturned toe tips are more in line with the human body structure.

Therefore, don’t swing your arms too much and step forward too much during running, because these will increase the instability of the body.

This is also the reason why many beginners are injured when they run little in the first two months of running.

Running is becoming more and more popular with friends, but many people don’t know how to run in a scientific way.

At the same time, faster speed, the running posture will be deformed, in order to increase the pace and improve the speed.

Bending at the knee will provide excellent cushioning; Place your weight between the palms of your feet, especially the front toes, as far as possible.

Scientific and reasonable posture can stabilize the center of gravity and avoid injury.

The quadriceps femoris is strong and can reduce the impact on the patella and meniscus when landing.

This gravity position is the force point with reasonable arrangement of legs.

Also, control the stability of the body and don’t shake left and right.

running shin sleeves

The legs do not bend when landing, losing the muscle cushioning ability when bending through the joints, and transmitting the impact force directly to the knees.

There are many ways to practice thigh muscles, such as lunge squat, deep squat, climbing stairs and squatting against the wall.

For experienced runners, in the pre race period of increasing mileage, first feel whether it is easier to run the same mileage as last week, so as to make appropriate adjustments.

Stretching after running can effectively improve muscle extension.

Improper running will damage their knees.