Running principles for heavier people:

1. Reduce running time and improve running efficiency.

Running to lose fat is a recognized method to lose weight, which requires more than 40 minutes of aerobic time, and burning fat is the most effective. But such a long time is inhuman to heavier people, and the joint pressure is really great. The running training of heavier people must be short and effective.

2. Choose elastic or soft ground, and don't bump into concrete ground.

Pressing the road is not the first choice, not only the knees can't stand it, but also the ground can't stand it. You might as well run on the plastic track of a nearby school, or on the beach or lawn.

3. Diversified business forms

Running is the repetition of a simple action, and it is the linear coordinated swing of upper and lower limbs. Broadly speaking, running is just a kind of exercise, which can be used as rhythmic skipping (jumping), kicking ass (kicking ass, kicking back), knee-high (lifting legs), small step running and rhythmic kicking back running. You can also move laterally, such as sideslip and stride. Of course, lateral movement is technically difficult for people with heavy weight, which requires certain coordination and is rarely practiced. But as long as you learn, the effect of this exercise is very fast! Backward running is a very good form of exercise, which can not only help improve the body's metabolism, improve the efficiency of fat reduction, but also improve the balance ability of lower limbs, and the pressure on the knee joint is much less than that of forward running. All kinds of fun running can relieve physical and mental fatigue!

Jumping: Compared with running, the impact is much smaller, but it is not easier than running.

Generally speaking, there are three reasons why heavier people are not advised to run to lose weight:

1.

Heavier people have greater pressure on the knee joint when running, and long-term running will cause damage to the meniscus;

2.

Running for a long time will cause damage to the knees of people with heavy weight, and there is no fat loss effect in a short time;

3.

Run heavier, waste shoes, waste land, waste knees. Anyway, it's always about the knee.

The research shows that the pressure on the knee joint during running and landing is 7- 10 times that during walking. For example, for a person of 100kg, the pressure on the knee joint is about 900kg with each step.