Running has many benefits, and many experts also suggest that you can run and exercise in your daily life to improve your physical fitness. Running can increase blood circulation, improve metabolism, burn body fat, and play a role in slimming and keeping fit. And long-term regular running can make your muscles strong, make your body healthier and more beautiful, improve your body's resistance, and greatly reduce the risk of illness.
Running has so many benefits, won't it bring side effects? In fact, if you can't run in a standardized way during running, or if you don't protect yourself correctly, you will often have muscle injuries during exercise, and more seriously, you will cause permanent wear and tear to your joints. So, how to prevent knee injury when running?
The first thing to pay attention to is to grasp the quantity, that is, to grasp a degree. For people who have just started running, this is the early stage of exercise, and the speed of running is limited to no uncomfortable feeling, and the distance of running is suitable to be no strenuous feeling. It's best to run and get used to it first. We should gradually let your knee have a gradual adaptation process, which can also reduce the damage to your knee. For some people who have a running foundation, it is recommended to run 5~6 kilometers a day, or run 10 kilometers for two days, which is very suitable.
The second thing to pay attention to is to stretch before running in warm-up activities, especially after running, so that our running can not only exercise, but also not hurt our knees. Before running, all joints and muscles of the body are active, which can reduce or avoid the injury to the knees to some extent. Generally, the warm-up time is about 5- 10 minutes. You can open your shoulders, move your wrists and ankles, twist your knees, leg press lift your legs, and do some stretching exercises.
Third, learn to adjust your running posture. You can refer to the running posture requirements of military training when running. The upper body leans forward slightly, the legs are slightly bent, the forefoot touches the ground first, the center of gravity of the body moves forward, and the landing position of the foot should be in front of the knee, and the position of the foot tribe should be controlled as much as possible. Keep your running height, keep your head, neck and back in a straight line, look straight ahead, don't bow your head, and don't glance back and forth. There is also a need to grasp the stability of the body, do not swing from side to side, otherwise the center of gravity of the body will change, which will cause pressure on the knees.
The fourth is physical training. At ordinary times, you can do some targeted training to strengthen your physique, especially to strengthen the muscles around your knees and behind your hips, such as squatting, squatting against the wall, flat support, push-ups and so on. These physical training can improve the energy metabolism we need and improve the functions of nerves, bones and muscles. Enhance physical fitness, the endurance of the knee will also increase, so that it will not easily hurt our knees when running.