As we all know, running is an effective way to lose weight. For partners with a small weight base, running is easy and enjoyable; But for partners with a large weight base, running may make people breathless and exhausted.

With the increase of weight, the pressure on the knee joint will be greater and greater during running, which will increase the chance of sports injury. So how should a heavy partner run healthily?

First, pay attention to bending your knees when running, and your knees will land straight. It's okay for people with muscular thighs, but it's harmful for people with heavy weights.

Second, adjust the outer arch or forefoot to land first, instead of letting the root of the sole land first, thus reducing the burden on the ankle joint.

Third, move your body center of gravity forward, always look straight ahead, and never give up suddenly because you are too tired in the middle, so that your physical strength is exhausted and your legs are weak, so that running is easy to stagger and even fall.

Fourth, try to run on an open and flat road, and don't choose to exercise on a narrow and rugged path. One is that the path is not necessarily safe, and the other is that excessive bumps will cause harm to the body.

Fifth, learn to arrange the running frequency reasonably. Heavy people had better not run every day, interspersed with some other aerobic exercise, which can not only avoid sports injuries, but also reduce the fatigue of repeated exercise.

Sixth, stretch and relax your muscles after running. You can use a foam shaft to relax the stiff and tired leg muscles and prepare for the next exercise.

Seven, don't focus on running fast, learn to measure your heart rate. The easiest way is to feel the pulse of your wrist, or bring a sports watch. You just need to sweat and breathe gently.