Runners with defective feet should choose their own shoes.

Ignore your injury history, pay no attention to recovery and rest, and carry out intense exercise with high load.

You may have problems with your running posture due to running injury.

Running radical.

Blindly increase the running volume and speed before the body adapts to the running rhythm.

Simply put, excessive use of the body leads to injuries.

The more advanced exercise is that you can repeat the lifting exercise and keep it up and down for a longer time.

There are five situations that are most likely to be injured in running.

2.

These shoes have almost no cushioning, and the protection for novice runners is obviously insufficient.

It’s easy to learn.

For example, the following variant actions: hip bridge action Essentials: lie flat on the ground, put your feet close to your hips, straighten your hips towards the ceiling, and ensure that your shoulders and knees are in line.

3.

1.

2.

According to a survey, more than one-third of Chinese runners have suffered from knee injuries, about one-fifth of runners have suffered from foot or waist injuries, about one seventh of runners have suffered from ankle injuries or plantar fasciitis, and only 15.7% of runners have almost no injuries.

Many runners think about how to run faster after running for a period of time.

Beginners should easily hold for 30-60 seconds.

You are injured in running.

If you practice your core strength well, you can not only run more stably and faster, but also reduce the occurrence of injuries.

You may not wear the right shoes if you are injured in running.

When we exercise, there will be slight injuries to our muscles, which are called “minimally invasive injuries”.

The three groups of people who are most likely to be injured by running 1.

Once you can continue this action for 1-2 minutes, you need to start adding changes to observe the effect; Raise one arm or leg, or raise the arm and leg in the opposite direction at the same time (left arm, right leg or right arm, left leg).

But after a short run, I didn’t lose a few pounds of meat, but there were various injuries.

If you run too much, you don’t have enough time for your body to recover, so it’s easy to get injured.

Generally speaking, it’s best to choose a half size or a size of running shoes, so that they won’t squeeze your feet, resulting in blisters or black nails.

If the ability of body repair is equal to the degree of injury, there will be no injury.

Why did you get hurt? In the words of a race God, when you rush to speed up or increase the running distance because of your insufficient ability, injuries will naturally come to your door.

It is this delicate balance that makes us healthier after exercise, and we can run more comfortable and faster.

In the first month of running, there was ankle pain, heel pain, calf swelling and pain, and then there was pain in the inside and outside of the knee…

Therefore, according to their own conditions, such as age, weight, heart rate and other factors, develop their own training plan and amount of training, leaving enough time for the body to recover.

There is also a changing action: the side bridge..

Many runners run in order to pursue results, such as running 330, 310 or 300 in the whole horse, so the cumulative running volume day and night, running 200 kilometers a month is less, and more can reach 500-600 kilometers.

The core refers not only to the “abdominal muscles”, but also to all the muscles from the shoulders to the hips.

When we rest and recover, these “minimally invasive injuries” can heal automatically and become stronger.

5.

Originally I wanted to run out of a healthy body, but it brought endless pain.

Many people start running with a pair of flat shoes or converse casual shoes.

When the speed of body repair can’t keep up with the degree of injury, the balance between exercise and recovery will be broken, and the injury will occur.

The purpose of warming up before running is to activate the muscles of legs, back, shoulders and so on, so that the body can enter the exercise state faster in the early stage of running, and avoid muscle strain, joint injury, cramps and other situations.

So he hastily increased the speed training, and then he was injured.

Your speed is too fast and your core strength is not enough.

3.

Those who have a history of injuries.

It takes 10 minutes a day to practice into a body that won’t be hurt by running.

This is an old-fashioned question, but it is also very important for beginners.

So I wanted to lose weight by running, bought running shoes and fast-drying clothes, and began to brush circles in the nearby playground or park.

Your running volume is too large and you don’t have enough rest.

For running injury, do not warm up before running and do not stretch after running.

They still buy them in their usual size.

Follow “happy running” with blue words 👉 After five years of running, I stopped running in my circle of friends.

After many friends worked, the amount of exercise decreased significantly, and my body deteriorated.

calf sleeves running

2.

You are injured in running.

Wrong running posture will cause plantar fasciitis, knee, calf, thigh, gluteus maximus and other parts of pain, so we must choose the right running posture to avoid injury.

This is because your core strength can’t reach the ability to improve speed.

Essentials of plank support action: starting from the basic plank support, don’t lower the tower or arch the hips.

Beginners of running.

There are also some runners who don’t choose the right shoes when buying them, especially novices.

Overwork and obesity or beer belly became the norm.

3.

Start running before you know the basics of running.

Stretching after running is to relax the muscles after exercise and avoid excessive tension, which will cause muscle and knee pain and affect the next exercise.

First of all, let’s take a look at the wrong running posture to see if you have been hit? So, the question is, what is the right running posture? Please look at the following figure: 4.

Lift one leg when it becomes easy.

Stretching after running can not only relax the muscles, but also make the muscle lines look better.

I’ll give you four groups of hands-on exercises to practice the core strength of runners.

A pair of well fitting running shoes is really important.