For example, swimming, rowing machine, elliptical machine, in-situ bicycle, aerobic exercise, etc.
These strange movements not only make running very tired, but also directly cause pressure on the knee, but learning running posture is not just about reading the key points of running skills listed in the book.
Then, do people with normal or standard weight have no risk of “knee injury”? Of course, it is not greedy for running a lot, running fast and running more.
How to minimize the risk of knee injury caused by running and protect it? Heavier people should relax.
In the process of running, exercisers must constantly check and adjust their running posture, so as to gradually obtain correct and effective running posture over time.
Because running can be learned without learning, many people don’t even want to “learn running posture”.
My suggestion is to try to run less on the road.
You just want to be healthier.
Heavyweight runners, especially novices, should start to lose weight from “weak joint impact” or “no joint impact” aerobic exercise, rather than running blindly at the beginning.
It is a high-risk operation.
Both asphalt and cement roads are too hard.
As long as the running exercise plan is scientific and reasonable and the amount of running is moderate, even if you run for a long time, your knees can still be very healthy.
It also has a service life and needs daily care and maintenance.
It’s easy to understand literally, but in practice, how to count as “fast forward” requires continuous experience and practice of the exerciser.
If you’re not going to run a full marathon or a half marathon, you don’t want to get anywhere in the race.
How many mass runners have seriously studied the “correct running posture” by repeatedly learning and correcting their running posture? very seldom.
People who do not take part in physical exercise and excessive high-intensity exercise have a much higher probability of knee injury.
The developed lower limb muscles can effectively buffer the impact force generated by the landing of the foot and greatly reduce the risk of knee injury..
Cooper, the father of aerobic exercise and an American sports medicine expert, suggests that if you weigh more than 16 kilograms of “standard weight”, you shouldn’t run at the beginning.
For example, when landing, it is technically required to “quickly roll the whole sole of the foot from back to front” to quickly disperse the impact force.
So your running plan should focus on “how to make yourself healthier” rather than running more, faster and farther – how much should I run? There is no uniform standard.
Some of the runways are made of more elastic ground materials, such as plastic, so they are more friendly to runners.
Because the running belt of the treadmill itself has a certain elasticity and can absorb the reaction force.
On the one hand, pay attention to core strength training, especially the muscle groups of waist and abdomen.
Therefore, the problem of high exercise risk and high injury rate arises.
Because in the process of running, trunk stability is very important.
Please rest assured to pay attention.
Interestingly, the more people who keep running for a long time, the fewer people who deliberately pay attention to these problems; The more novices, especially those who haven’t started running, the more worried they are about these problems.
A survey by the Harvard university newspaper also seems to confirm this phenomenon.
So what is “big weight”? There is no uniform standard.
Dr.
all belong to aerobic exercise, and the joints are weak or have no joint impact force.
Research shows that when running, the feet lean forward alternately, and the reverse impact force of one foot is about 2 ~ 4 times the weight.
For example, if you ran 20 kilometers last week, the total mileage this week is limited to 22 kilometers.
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The choice of running environment is the most comfortable running on the treadmill, and the impact force on the lower limbs is relatively small.
Generally speaking, running 3 to 4 times a week for 3 to 5 kilometers at a medium speed will not put pressure on the “running volume or speed” of the knee joint.
# knee # observers can focus on who is most concerned about the topics of “whether running will hurt the knee” and “how to protect the knee” in daily life.
It’s best to lose weight first.
Yu Xingjun’s advice is that if you are currently in a “fat” state, you should not start exercising from running.
At the same time, master the “10% principle”, that is, even if you want to increase your mileage, don’t exceed 10% of the total mileage of this week compared with the previous week.
If you have to run, you’d better wear a pair of special running shoes with better elasticity.
The study found that moderate fitness runners have the healthiest knees.
When doing morning exercises in the park, we can see that a large number of runners have “strange running posture”, such as shaking their arms violently from left to right and landing their feet heavily.
The worst option is to run directly on the road.
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The knee joint is like an important accessory of the machine.
Inexperienced novices like “running every day” at first.
Therefore, running on a treadmill makes most people feel easier than running outdoors.
Don’t ignore strength training.
The heavier the weight, the greater the impact of running on the ground.
On the other hand, we should strengthen the strength training of hips and legs.
If you blindly pursue a lot of running and run faster every day, your knee will be used with high intensity, and the risk of “failure” is of course very high.
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When running outdoors, you’d better go to parks, green spaces, playgrounds and other places with special runways for running exercise.
Statistics show that 80% of people who run every day are injured.
In fact, the longer you run, the more you need to study hard and constantly adjust your running posture.
Of course, there are many other technical details, such as stride frequency and stride length, trunk position, forward landing point of the sole of the foot, breathing rhythm and so on.