Your running volume on nikerunning surprised all your friends! As an ordinary woman who doesn’t want to be an athlete, you really don’t have to run so much.
When you are ready to run, the preparatory activities before running can help you reduce sports injuries.
Of course, we hope everyone will not use this number.
V.
Let’s take a look at the latest news: the female executive ran on the treadmill for two hours every day to lose weight.
Isn’t it good for us to take a flat road? 4、 Heavy weight forced running.
If the running posture is wrong, don’t complain about knee pain.
It’s good, but it’s not enough.
Generally, you get used to it after four or five times.
It can be seen that there is no fragile knee, nor does it destroy people’s running.
Do you have all these habits to protect your knees? 1.
Whether you are a novice or an expert runner, the patellar band is your good friend.
If you have no exercise foundation or habit and want to start running, it is necessary to practice muscle strength in the early stage.
The first is to avoid catching cold.
For example, you can understand: why can weightlifters lift weight beyond the bone bearing limit? It is because there are strong muscles that give support in an instant.
The warm-up actions for the knee joint include squatting, high leg lifting in place and back kicking.
This sentence is getting tired of you! Is running too strong or are our knees too delicate? Or is it just an excuse that you are lazy and don’t want to exercise? Samuelson, a 57 year old American woman, has run marathons for decades and is still running vigorously.
This thing is easy to use and convenient, and it is very cheap.
Run when you’re ready.
The powerful knee joint is trained in repeated wear and repair..
We should pay attention to protection, but we should not be spoiled by ignorance.
Muscle control directly affects the bearing capacity of the knee.
A survey from South Africa’s “health 24” organization shows that 6 adults have knee injuries related to running posture.
1、 Compared with outdoor running, the treadmill belongs to “passive running”, which is not easy to control the knee joint state when pedaling, and the possibility of injury is greater.
Those who run for a long time must have moderate muscle and beautiful legs.
Half a year later, half of her patellofemoral articular cartilage was worn off, making it difficult to walk and paralyzed.
It’s so inspiring to run 10K on Monday night, 5K on Tuesday morning exercise, 8K in the evening, 10K on Wednesday, and 15km on the weekend…
Running is the same.
It may be awkward to use it at the initial stage.
When cooling, you should wear trousers instead of short skirts, and don’t wash your legs with cold water.
In addition, we should reduce excessive squeezing and twisting of knee joints, such as crossing legs and kneeling hard to do housework.
This must be done.
Is your running posture right? Correct posture is the key to avoid all sports injuries.
4.
The running shoes referred to here are designed only for running, not indoor sports shoes, basketball shoes or mountaineering shoes.
The good habit of maintaining your knees in life will make your knees laugh when running.
It’s not negotiable.
Choose running shoes like your husband.
Finally, wear less high heels.
You ask the standard of “big weight”? The BMI index (BMI = weight (kg) / height (m) 2) is greater than 30.
Excessive exercise hurts your body, including your knees.
In addition, stretching the thigh muscles is also helpful to protect the knee during exercise, and the preparation time is no less than 2 minutes.
3.
Frequent uphill and downhill and fast left and right turns are great harm to the knee.
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If you run greedily for two hours, it will put more pressure on your knees.
It’s really distressing for them to see heavy weight fat girls running hard! Even if willpower can stand it, can knee stand it? Heavy weight, knee joint may not be strong, even more vulnerable because of heavy load.
Please rest assured to pay attention to “running hurts your knee”.
Tips: the patellar band is a good thing.
Patellar band helps to fix the patella, which can improve the stability of knee movement and reduce the wear of meniscus.
Be sure to choose your running shoes from professional sports brands, such as Nike, Adidas, NewBalance, ASICs and underarmour.
Second, the wrong running posture, barely running outside the eight character, inside the eight character, high leg lifting, uneven left and right force…
These “egg pain” questions don’t need to be asked after reading them! Q: can you continue running with knee pain? A: if you only feel slight pain during running, you can rest for two or three days before running, slow down and shorten the distance.
Eager to lose weight, hard to run, the knee must be overwhelmed.
As long as you run, your knees will wear to a certain extent, but the human body has the function of self-healing.
It is said that increasing the slope can increase consumption, so you choose the roads that go uphill and downhill for a while; Or you can run on the park path with eighteen bends on the mountain road.
poor road conditions and fast running.
For maintenance outside the running time, you have formed a good habit of running.
There is only the wrong way to get people “shot in the knee”.
Almost all running experts are experts in running shoes, not because of their hobbies, but a pair of suitable running shoes can make sports safer and more effective.
2.
Can it feel better if you use it wrong? III.
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Exercise leg muscles and protect knees? It’s really none of its business.
Muscles wrap around our bones, which is the best umbrella for joints.
It’s a free subscription.
Not much to say, please refer to the previous example of female executives.
Especially now that it is autumn, it is easier to get injured when the temperature drops.