Everyone's running amount is different, and there is no uniform standard. It depends on the fatigue of your muscles and body. If the leg muscles are too tired, the control of landing steps will be worse, and the ability to withstand impact will be weakened, which will seriously damage the meniscus and femoral head. This damage is usually irreversible. Therefore, if you feel tired when running, don't blindly increase the amount of running. You should have a full rest and slowly increase your running volume after your body recovers. You should stop running if you feel your feet are getting heavier and heavier and your knees feel oppressive.

2. Reduce the running speed.

High-speed running may bring a big impact to the knee. When landing, the leg will be too vertical, and the knee joint will weaken the muscle buffering effect because of less bending, so the impact will be directly borne by the knee. Therefore, although some people don't run long distances every day, they also have knee injuries because of too fast speed.

3. Pay attention to running posture

When running, you should try to make your ankle fall directly below or slightly behind your knee, so that it can play a good buffering role when your knee bends. In addition, try to land with the forefoot, and the center of gravity is between the big toe and the second toe. If it deviates from this stress point, it will increase the impact on the knee. Finally, you should keep your body balanced. Don't swing from side to side You shouldn't take a step forward too much or swing your arms too much. The front of your knee can bear the maximum pressure. Too much swing will change the position of your center of gravity, causing your knees to bear more impact.

Precautions for running

1, timely. People who have running habits need to choose the amount of running according to their age, and reduce the amount of training moderately as they grow older. At the same time, pay attention to the running season. For example, a "night owl" doesn't need to force him to change his living habits and do morning exercises. He can arrange his running time in the afternoon or evening.

2, the right amount. Run no more than 4 times a week, and the total amount does not exceed 30 kilometers. If you still have energy and physical strength, you can practice some other sports after running, especially those that have little influence on your knees. It can be low-impact dance, upper limb strength training, cushion training, elliptical machine and so on.

People's Network-How to run without hurting your knees? Pay attention to 3 points.