So if you run intermittently once or twice a week and compete on weekends, it will consume too much energy and don’t get enough rest.

More importantly, the choice of shoes is wider (competition shoes, training shoes, indoor running shoes, cross-country running shoes), and even shoes designed to imitate barefoot running (although there is no scientific proof that running without shoes can reduce the risk of injury).

There is no doubt about it.

Cross training provides active rest and recovery.

Cross training reduces the boredom of repeated running and exercises different muscle groups.

In fact, the basic concept is: excessive walking is a common mistake, which not only reduces efficiency, but also increases the risk of injury.

10.

For example, if your knee hurts, strengthening hip muscles is a very effective rehabilitation method.

Many studies have identified that the injury limit of athletes is between 40 and 64 kilometers per week.

Don’t race or run fast.

4.

The body needs time to adapt, and the muscles and joints need time to recover.

Let’s share with you the running rules that have been tested by a large number of professional runners for a long time.

Researchers have found a link between competition and injury.

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They will give some signals before the attack – pain, persistent pain – whether to ignore these signals or take action is entirely up to you.

Experts claim that for every 5% increase in speed, the risk of injury will increase by 25%.

For every runner, there is more than one pair of suitable shoes.

Some experts are cautious when advising runners on the routine of training, especially for runners who are prone to injury.

pain will invite you.

2.

Everyone can get hurt.

Stretching the back of your legs is rarely more important than stretching.

So easily injured runners can avoid running with high load for several days in a row.

The only problem is that many runners focus only on “rest”, and the other three are often ignored.

6.

If you feel hard and unstable at every step when running on the road, what do you need to do to maintain balance? What is better than muscle? Experts say strengthening hip muscles is particularly important.

If you are too eager for success, you will not only fail, but also hurt yourself.

In fact, this connection can also be extended to interval running, because interval running also requires runners to approach their best efforts to improve speed.

8.

A study shows that shortening the step by 10% can reduce the fatigue fracture of tibia by 6%.

It is not surprising that our muscles, joints and connective tissues are tired under such great pressure.

Use strength training to balance your body.

7.

In fact, these other three can reduce inflammation.

Experts agree that these training mistakes are the primary cause of injuries.

Wearing the right shoes running shoes has changed a lot in the past few years.

The injury limit may be 16 kilometers a week or 160 kilometers a week.

However, if you continue to run after the ice pack and don’t give the damaged parts enough time to recover, it’s a bit like people who lose weight resist the temptation to eat less during the day and start swallowing at night.

Moreover, it can’t be said that x shoes can help cure y injuries.

In fact, it’s not that you treat where the pain is.

running shin sleeves

It’s up to you to find out the limits of your injury.

Of course, your goal is to prevent injury.

The muscles in the back of the legs – leg tendons and calf muscles – are where runners need to stretch most.

Studies have shown that each step will produce two to three times the body weight, and more when going down the mountain.

Shoes are not designed to cure injuries, so your goal is to find the right shoes for you and function on you.

These methods can reduce pain, swelling and protect damaged tissues, so as to accelerate recovery.

1.

Most running injuries are not sudden.

Running is very demanding for the body.

3.

If you don’t run with pain, you can effectively prevent injuries.

If you run on a sloping arched Road, it will cause obvious differences in the length of your landing legs, and Mr.

In particular, when you run 160 to 180 steps per minute on such uneven ground, kilometer after kilometer, day after day, week after week, your chance of injury will certainly increase.

Listening to your body’s advice on preventing injuries may be the most heard, but it’s actually the best.

9.

Because increasing the flexibility of leg tendon and hip flexor muscle can improve knee ability, while increasing the flexibility of calf muscle can keep Achilles tendon and plantar fascia healthy.

If you shorten your stride, you will land more gently and produce less impact, thus reducing the risk of injury.

When you feel muscle or joint pain, nothing is more effective than the immediate treatment of “rest, freezing, compression and rise”.

Here are three “too” that runners should pay attention to – “running too much”, “running too often” and “running too fast”.

5.

Many runners should know several great divine runners who seem to be “injured insulators” and many runners who have been running for many years but have stopped running most of the time due to injury.

When buying shoes, go to a specialty store or consult an expert before buying.

An expert from the running injury clinic of Delaware State University said that every runner has an injury limit.

What are their differences? What secrets do those healthy runners understand in order to be immune to pain? Now let’s run.

These shoes are really more options for runners.

They don’t take them by surprise.

Rice certainly works.

Some experts added P before rice, which means “protection”, that is, don’t run until the injury doesn’t get better.

Once you exceed this limit, the athlete will be injured.

Especially if you’ve been doing this all the time, you need to pay more attention.

They are more breathable and use more advanced materials.

Because runners have muscle tension in certain areas, they often get hurt in these areas, so they need to stretch to enhance flexibility.

The principle of running on flat ground has an important impact on the prevention of injury, but it has rarely been studied.

The principle of considering shortening your stride may be a little surprising because there is not much discussion in the running circle.

Knowing your limits is easy.

Because when you strengthen your hip training, your abductors, adductors and glutes will be exercised, so you can increase the stability of your whole leg from hip to ankle.

Of course, it is not an easy task to find out which shoes are best for you.