Left jump, right jump, left circle, right circle.
Do each action for 2 minutes as a group.
Do three groups to help your body warm up.
They run in a zigzag pattern.
It is easy to get sore knees and ankles after running.
If you like to read Zhixing Yuerun articles, please enter the official account, click the three dots on the top right, and then set “Zhixing Yuerun” as the star! Running is a simple and easy way to exercise, but it is also easy to get injured, especially when you don’t pay attention to these 10 details.
Or you can try these two warm-up actions if you are not willing to be ordinary.
The larger the stride, the closer the thigh and lower leg will be to 180 degrees, and the “FZ” will become larger and larger, from “FZ0” to “FZ1”, and the corresponding knee will be subjected to more and more force along the lower leg direction.
If the arm swings too much sideways, it will increase the torsion effect of the trunk through the shoulder transmission, and the stability is not enough.
03 Error: running with small steps on tiptoe and big steps is easy to hurt your knees.
They run left and right.
06 Error: Some people think that straight running is too boring, so they want to run in a pattern.
Will small steps run better? After running like this, it is likely that your calf will ache.
If you don’t warm up before running, you will run quickly when you come up.
This is prone to the tendency of running backwards, especially for those who exercise on the treadmill.
Wrong demonstration, please don’t imitate the normal running, lean forward slightly, step on the ground directly below the center of gravity of the body with each step, and the plantar fascia and arch absorb the ground recoil like a spring, which can minimize the damage of other parts.
02 Error: stride running, stride running, for professional long-distance runners, can improve the speed, but if ordinary runners blindly follow suit, be careful of injury.
The regular swing of the arm and the running direction is to minimize this twist to maintain the stability as much as possible.
When turning, professional athletes should slow down to reduce the impact, and the turning radius should be as large as possible.
For example, if you normally run one kilometer in six minutes, you can run one kilometer in eight minutes.
The force on the knee increases, which is easy to cause knee injury.
Some people do static stretching before running, which will reduce muscle elasticity and make them more vulnerable to injury.
It is easy to cause various problems such as low back pain after a long run.
Wrong demonstration, please do not imitate this zigzag line, which will cause the knee to suffer an additional lateral force, and the ankle will also suffer a torsional force when turning, which will increase the stress on the knee and ankle, and increase the risk of injury.
However, in fact, excessive arm sway and excessive swing will not only affect running efficiency, but also increase the risk of low back pain.
Only regular readers of Zhixing Yuerun can avoid losing contact with Zhixing Yuerun.
04 Error: When running, one of the mistakes that people who have just started running and training tend to make is to step out of their legs first, and then let their bodies follow.
They think they can burn more fat, but actually increase the risk of injury.
For their own safety, don’t deliberately take big steps, but use normal stride, and the best step is not more than 1 meter.
05 Error: There are often romantic scenes of running in TV dramas with excessive arm sway: boys and girls are full of enthusiasm, brisk and unrestrained…
Image source: giphy.com Running is a coordinated movement of the upper and lower body.
Photo source: When the author Sun Yueli draws by hand and steps too far, the angle formed by the thigh and lower leg in the figure below will become closer to 180 degrees or even a straight line, and the ability to cushion the ground impact will become weaker and weaker.
When landing, the body’s center of gravity is behind the leg, which is equivalent to dragging the body to run.
When running, the body will naturally turn left and right.
“FX” and “FZ” are the forces decomposed into forces along the lower leg direction and forward forces.
It is not easy to borrow force, and the force on the knee cannot be effectively buffered.
Wrong demonstration, do not imitate, but lean back when running.
After professional training, professional athletes have strong core muscle groups for protection, and their leg muscles are also very strong.
A simple warm-up method is to run about 500~1000 meters at a slower speed than usual.
Source: Comprehensive self network editor: Important reminder of Zhixing Yuerun: WeChat has been greatly revised, and the push timeline has been disrupted.
For ordinary running exercise, don’t torture your joints and try to run straight.
.
Your body is not ready, and you are forced to bear a large amount of exercise.
Then take it easy, step smaller and step faster.
Wrong demonstration, please don’t imitate small steps, small steps, high frequency, one foot is not fully on the ground and the other foot is raised again, the heels of both feet have not been on the ground, and the calf Achilles tendon has been tight, but the calf is sore! This kind of running posture may also make the calf thicker for a long time.
The force on the knee during running is shown in the figure “F”, which is the force on the knee.
01 Error: Do not warm up before running or do static stretching and do dynamic warm-up before running, which can improve heart rate, increase blood flow of muscles, tendons and ligaments to prepare the body for the next movement and reduce injury.
In addition, if you start the next step before you have a firm foothold, it is easy to make your ankle unstable, and you may sprain if you are not careful.
They can run in stride, but the muscles of ordinary runners are not so strong.
Photo source: The author Sun Yueli hand-painted that when running, the body should lean forward slightly, gravity will make the body have a tendency to fall forward, lift the legs and feet to push back, then step out with force, complete each step with less force and less load, lean forward → fall down → lift the legs to run forward → lean forward, continue to complete one cycle after another, save effort and can persist for a long time.
The impact will be transmitted to the knee joint along the lower leg, which is easy to cause knee injury.