(Updated in February 2021, I ran 5000km, and planned to run 1800km+ in 2021) Starting from a Xiaobai wearing New Balance casual shoes, he started running 5000km+ today, participated in more than ten marathons, PB350, can run 5000km+ without injury Do the following: 1. Correct running posture. Use your hips and thighs to force your body forward. When running, do not lean sideways. Beginners should not have too large strides, and do not take big strides. 2. Be sure before running. To warm up three. The correct running shoes provide all-round protection. Four. The accumulation of running volume should be gradually improved. Five. How to balance running with work and life one. Do the following points in a good running posture. More than 80% of injuries can be avoided. For beginner runners, most injuries are caused by running posture. There are also many professional answers on Zhihu. Runners see It is often at a loss. If there is no special training, it is difficult to follow their explanations. After running for four years, I have summarized the following tips. Doing the following points can keep most injuries away from you: 1. Forget the calf and use the hips and thighs to run hard. One of the common mistakes made by new runners. , Many runners asked me privately about the pain in their knees after running. After talking about the situation, most people made a louder foot landing sound when running, and they always felt that they were running on the ground. This is a typical running on the ground. , Without exerting force on the hips and thighs. When running, you have to use your hips and thighs to drive your calves to run. Use your hips and thigh muscles to raise your legs as shown in the figure below, instead of sending your feet forward every step of the way. Run with the hips and thighs. 2. Lean forward and use gravity. Another common mistake made by beginner runners is that the legs go out first and then the body follows up. This tends to be a bit backwards (this is most likely to occur when running on a treadmill). The problem, the typical treadmill posture, because the crawler on the treadmill carries us in motion, which is why I do not encourage running on the treadmill). This is an extremely uneconomical way. This running method is equivalent to the entire center of gravity at the back of the body. We are dragging our body to run, which makes it particularly easy to get tired. But if we lean forward while running, the center of gravity is in front of the body at this time. Due to the effect of gravity, the body has a tendency to fall forward. We can use the gravity of the body to step out. At this time The body is still leaning forward, so we can always use our strength to complete one cycle after another. The picture on the left is typical backwards, and the picture on the right is the correct running posture. 3. Don’t lean when running, and don’t have lateral force. The common mistakes of beginner runners are to lean to the left and to the right. As a result, there are countless numbers of people who ran out. S-curve, everyone knows that this method is not only extremely uneconomical and wasteful of energy, but also extremely easy to get injured. The following is the decomposition diagram of the force when the person I did in PPT has lateral force during running: PPT is purely hand-made knee lateral force decomposition diagram. The F is combined in the process of running an S-curve. Lateral force, in addition to the ground kicking force Fz (Fz can be offset by the cushioning effect of the calf and running shoes), it also has a lateral force Fx. This Fx is the cause of the injury. It will have a knee Lateral impact force, the knee will be injured by this force over time. Moreover, this Fx is a useless force and cannot provide any help for running, and the energy is wasted. So don’t lean your body when running, keep a straight line to maximize energy utilization and avoid injury. 4. The stride should not be too large. Avoid people who often run in large strides. You can judge the general level of the runner by looking at other people’s running posture. Usually, people who run in large strides either have a particularly high level of running, or Do not run, ordinary people are too easy to get hurt when striding, I used PPT to make a force decomposition diagram to explain why it is easy to be injured by striding: PPT hand-made decomposition diagram of the knee force on the knee. The F is the running process. The force of the human body on the knee is divided into two components along the thigh: the component force Fz is transmitted through the calf to the running shoes and then to the ground is offset by the cushioning of the running shoes and the person itself; the component force Fx is passed down by the person The bending of the knee during the process is offset; if the stride is too large, that is, the angle ɑ is relatively small, then the component force Fz changes from Fz0 to Fz1, and the component force becomes significantly larger, which means that the downward force on the knee changes Larger, the knee can withstand the force is limited, the greater the force received, the greater the risk of injury, which is why first runners do not take big steps. Let me explain why I say that people who stride either can’t run, or their level is particularly high: Because a person’s stride frequency is roughly a certain amount, under the condition of the same stride frequency, the larger the stride length is. The faster the speed, so you will see that many professional players have a particularly large step frequency. This is because their leg muscles have been extremely strong, and their internal strength has reached the point of perfection. All the moves are easy to use, as shown in the figure below. It is the running posture of the jeepgeorg marathon world record holder (red dress in the middle). His stride is particularly large. If ordinary people run at his pace, they are really going to be crazy, and it’s strange if they don’t get hurt. two. Be sure to warm up before running. When I first started running in 2017, in order to complete the running task, I really put on my shoes and started to open the Gudong APP to start timing, and I started accelerating immediately. You can’t waste every step, so I can close the Gudong APP for 5km. Send a screenshot of the circle of friends to check in, and then quickly go home to watch the show. Have a lot of people have had the above plot, just calculate the running distance and time when they go out, and then start to accelerate with the timing of the APP without wasting a minute and a second to finish the run, even the machine just starts to run requires an adaptation process, In winter, there is still a hot car process just after the car is started. When the car oil is heated to a certain temperature and the optimal lubrication efficiency is spread over the entire circulatory system, it starts to drive at high speed, and the engine life will be longer. What’s more, our human body has such a complicated system. All organs and joints of our human body also need to be warmed up to achieve the best state, so that the elasticity and extensibility of muscles, tendons, and ligaments can reach the best state, in order to better protect us. Regarding how to warm up, in fact, every running APP has a video warm-up tutorial. I also followed the video tutorial at the beginning, but it was difficult to stick to it. I felt that warm-up was too boring. Later I found a simple trick that is simple and easy to operate, and it is really practical: every time I run, I start by jogging slowly for about 1km, and use the eight or nine minutes of jogging to warm up my body, mainly including the ankle joints. Knee joints, and body temperature. At this time, you will obviously feel that the temperature of each joint is rising, and then start to accelerate and run at a normal speed, which achieves the purpose of warming up and accumulates running distance.three. The right running shoes can provide all-round protection. For beginner runners, their own leg muscles are not strong enough, and they cannot achieve the purpose of protecting themselves only through the leg muscles. This requires additional protection, which is also The reason why we should buy a pair of protective running shoes. In the sport of running, the higher the level of people, the lower the requirements for running shoes. This is why you can see some black runners wearing sandals and slippers in domestic marathons. The picture below is Ethiopian athlete Amo. Neil wore slippers in a game and also won the championship. The black buddies on the right wear sandals and slippers to win the marathon in the early stage. It is especially important to choose a pair of protective running shoes. When I first started running, I wore a pair of New Balance casual shoes. At that time, my feet hurt every time I finished running, and I even bought it later. The racing shoes are used for normal running training. The result is that the racing shoes are too thin and the cushioning is very poor. After running, the knee hurts. Fortunately, after a week of rest, it is better. Fortunately, I have not suffered a serious injury. I have a deep understanding of running shoes in Climbing and Rolling. I have been able to choose the most suitable running shoes according to different usage scenarios. Thanks to these running shoes for allowing me to run 4,000 kilometers with peace of mind. I also summarized my experience and skills in choosing running shoes, and shared them in the following article. The full text is hand-coded and is loved by the majority of runners. I have already liked 5000+ and favorites 13000+. It should be able to answer almost all of you. If you have any doubts about the choice of running shoes, you can also private me: Seeker: Running shoes bloggers compiled 4D running shoes purchase strategy and usage tips (updated in February 2021) zhuanlan.zhihu.com four. Accumulation of running volume should be gradual. The subject of running 10 kilometers a day has symptoms of knee pain. When I was preparing for the race in 2018, my monthly running volume suddenly increased from 150km to 10km per day. After running 230km for 23 consecutive days, the month (10 I stopped running in the last week of the month). My knee was so painful that I could walk. Fortunately, it recovered after a week of rest. It frightened me. Since then, I never dared to increase the amount of running suddenly. . It is recommended that the subject of the subject must proceed step by step, slowly increase the amount of running, and must listen to the inner voice, and stop and rest immediately when you feel tired. 5. How to balance running with work and life, here are some small tips: With the frenzy of national marathons in recent years, some runners are too fanatical to affect their normal work and life. About how to balance running and Life and work, I have also summed up some experiences in the course of running in the past few years, and share with you: 1. Why don’t you bring such a good exercise with your family? My wife and I got married through running. She doesn’t run but likes it. People who run, think that people who can persist in such a boring activity as running must have perseverance, which is a magical logic. In order to prevent her from complaining that I do not accompany her, I usually train her: I run by the river, and I take her for a walk by the river; we must take her with her every time we race, we usually go to one place for horse racing. By the way, travel in that place; such an operation, so the family will have conflicts! 2. I run less on weekdays and increase the amount of running on weekends. I usually work a lot of overtime. If I come back at 8 or 9 o’clock, it’s too late to go for a run. Therefore, I made a plan for myself to run at least once on weekdays. If there are no special circumstances on weekends, two Run twice a day, so that the working day will not be too stressful, and it will not affect the work. 3. Be cautious about morning run on weekdays. I have tried both morning run and night run. In the end, I chose to run day and night at work. Both morning run and night run on weekends. Mainly if I run in the morning on weekdays, I go home and take a shower and then go to the company for breakfast. I feel sleepy when I go to work. I have used E heart rate to run but I am still sleepy. In the end, I can only choose to run at night. 4. Get up early on weekends and run in the morning without delaying the day. On weekends, there are always a lot of outing activities, such as self-driving or shopping, and you may come back late at night. How can I not run down? Here is my small method: If there is an arrangement on weekends, I will go to bed early the night before and get up at 6 o’clock the next morning. My wife is still sleeping at this time. I run for an hour and take a shower at home. I can get everything done by 8 o’clock and bring back breakfast. Now, I won’t delay going out to go shopping and watch movies at all, and my wife won’t complain. I’m so happy watching the breakfast I brought back.


By zhiwo

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7 months ago

The body of an adult is supported by 206 bones, and the joint is the link between the two bones. Each joint is formed by the connection of fibrous connective tissue, cartilage and bone, and the joint capsule is wrapped around the joint. It forms a closed joint cavity with the joint. This space stores joint synovial fluid, which plays a role of lubrication and buffering. We can move freely. Studies have shown that the weight of the knee is almost zero when lying flat, the weight is 2 to 3 times the body weight when standing up and walking, 3 to 4 times when going up and downhill or stairs, about 4 times when running, and about 4 times when squatting and kneeling. It is 8 times.

7 months ago

The knee is naturally vulnerable to injury due to high pressure and frequent use. As a joint that is so important to the quality of daily life, fat loss, muscle gain, running, and squatting: your “knee” baby urgently needs your understanding and attention! The bones of the knee joint, the tibia, plays an important role in supporting body weight and is the main weight-bearing bone in our calf bones. The main function of the patella is to relieve the friction between the bones and muscles during exercise and protect the knee joint. The femur is the most important bone of the human body. We all rely on the support of the femoral head when we walk, move, and work upright. The fibula and the tibia play a weight-bearing role together.

7 months ago

Do four points and say goodbye to knee injuries. Friends inside and outside the running circle know the “monitoring” of “running hurts the knee”. If someone refuses to run because of the rumor that “running hurts the knee”, we may persuade him to stand up first based on the fact that “sedentary sitting hurts the knee”: the incidence of arthritis among fitness runners is 3.5% and that of sedentary people The incidence of arthritis is 10.2%-the June 2017 issue of the American Journal of Orthopaedics and Sports Physiotherapy, but if they say frankly: “The low probability does not mean that there is no injury. Didn’t you even say that your knee hurts last month!” We may really not be able to refute it…Although many popular science articles tell us that compared to other sports, running does not put much pressure on the knees, but in fact, most marathon enthusiasts have experienced knee-related problems. Sports Injury. So why do knee injuries occur frequently among runners? In addition to accidents, there are three main causes of knee injuries for runners: 01 Excessive fatigue. Most runners need to take care of work and family, so they often increase the amount before the game, train after the busy, and stand up running. Such conditions as the amount of flag will cause knee joint fatigue. If the long-term fatigue cannot be recovered, the qualitative change caused by the quantitative change will eventually manifest as a sports injury. At the same time, we are all amateurs. We have no professional skills and do not understand training theory. It is difficult to plan training systematically and scientifically. Many times we train with passion, such as running an 800m*10 interval today, and then tomorrow. Practice a long distance of 30km. 02 Ignore the warm-up Some runners who are new to marathon sports may not know the importance of warm-up; even runners who race horses often neglect warm-up due to time constraints and personal habits. If you do not warm up before training or competition, muscle stiffness and knee joint friction will increase the risk of injury, especially before high-intensity exercise. 03 Wrong running posture causes knee injuries. There are two main reasons for running posture errors: The first is excessive striding, which means that the sole of the foot is too far away from the body’s center of gravity at the moment of landing, which will form a larger shear stress and increase the force on the knee joint. The risk of injury is high. The second is that the knee joint is locked. If the thigh-knee-calf connection is in the same straight line, the knee joint is locked, and the pressure is directly transmitted to the knee when the body falls, and the knee is subject to very high pressure, and of course it is easy to be injured. How to say goodbye to knee injuries Now that we know the causes of knee injuries, the next thing to do is to use the right medicine to prevent problems before they happen! 01 Reasonable running and rest, whether it is the improvement of the body’s function level or the reserve of body energy materials, a recovery process is required. Especially after high-intensity exercise, a reasonable arrangement of running breaks can promote recovery, thereby improving athletic ability and reducing sports injuries. The arrangement of running rest can refer to the following standards: ①After high-intensity or high-volume training ②When the body has fatigue reaction, such as high morning pulse, lethargy, lethargy or insomnia, loss of appetite, the arrangement of running rest is not only It can be a complete rest for a day or two, low-intensity jogging or cross training is also a good choice. 02 Pay attention to warm-up Warm-up can not only prevent injuries, but also improve sports performance during training or competition, which is harmless. The warm-up process generally includes two parts, jogging and dynamic stretching. If it is high-intensity speed training, it is necessary to add several sets of accelerated running to achieve the effect of mobilizing the cardiopulmonary function.

7 months ago

As a person who once injured his knee and stopped running for a long time, I will answer this question as a person who studies how to recover. In order to avoid sports injuries, we must at least do these points: running speed is slow enough, running volume is gradual, core strong knee stability, all-round shock absorption! ! ! 1. First of all, people with a large body weight are not recommended to go up and run. You can start with aerobic exercises that don’t hurt your knees such as swimming, mountaineering, and cycling, and lose weight first! 2. Scientifically plan the amount of running. Don’t force yourself to be hard, otherwise it will cause great harm to your knees and body. Let your body adapt slowly and try to make yourself feel comfortable when running. For example, a beginner can set himself a running plan like this: Week 1: Run for 1 minute, walk for 2 minutes, repeat 8 times. Week 2: Run for 2 minutes, walk for 2 minutes, repeat 7 times. Week 3: Run for 3 minutes , Walk for 2 minutes, repeat 6 times like this little by little to increase the running time and reduce the walking time. In the ninth week, which is the third month, you can run for 10 minutes, walk for 1 minute, and then run for 15 minutes. Remember to make progress gradually and let your body adapt gradually! 3. Adjusting the running speed Restorative jogging is jogging at a heart rate below 70% of the maximum heart rate. The maximum heart rate=220-age means that the maximum heart rate of a 30-year-old person is 190, so the 70% maximum heart rate is 133. Wearing a heart rate belt or sports watch can monitor your heart rate at any time, but if there is nothing, how do you know if it is a recovery jogging, two words: no breath! When I run, I don’t feel out of breath when I feel so tired that my half-dead lungs are burning! 4. Running frequency four times a week is the healthiest. If you must run every day, arrange for at least three days of restorative jogging! 5. Running time 30 minutes each time is relatively healthy. Again, if you run too much, you must arrange enough rest. The advantage of running in the morning is that the efficiency of work and study after running is high, and the whole person is full of energy, but it is more painful to get up early, and you must pay attention to sun protection. It is important that people with poor heart try not to run in the morning. Running at night, the advantage is that there is no sun and no tan. After a day of use, the body’s flexibility and contractility are greatly improved, and the risk of injury is reduced. However, if the light is not good at night, the dark wind is high at night and it is dangerous, so pay special attention to it. 6. Be sure to warm up before running! More than 5 minutes! 7. Be sure to stretch after running

7 months ago

The subject said that if you can run 10 kilometers a day for a long time, then you will gain: First, reduce visceral fat and make you look better and better. Second, it will make you more energetic, improve your temperament, improve your mentality, and increase your efficiency. Third, improve cardiopulmonary function, make the body healthier and healthier, eat well and sleep well. Of course, there are many other benefits, but these benefits are built on the basis of correct running. Wrong running will only make you farther and farther away from your health goals. So, what is the difficulty if you want to protect your knees? First of all, the change in life posture. Second, proper preparation activities. Third, maintain good running posture and breathing. In addition, fully stretch and relax. Finally, the correct strength training is less gossip. Let’s get to the main topic: How to protect your knees 1 Life posture The muscles that change the body are remembered, and how you treat them, they will be recorded in a small notebook. Then choose to fight back against you where you can’t think of. For sedentary people, there will be more pain when running. There is a term called sitting and running. If you are interested, you can search for it. Why is this? Come and come, think about your sitting posture in the office, car, subway, restaurant, and home? Are there any honest feet on the ground? Have you ever held up your legs for a long time? Did you step one foot on the seat? I go to work for 8 hours a day, either sitting or on the way to find a chair. Our thighs, hips, lumbar spine, thoracic spine and neck have been in a shortened state for a long time. It’s okay if you only shrink for a short period of time. Long-term and regular shrinking can easily make the muscles form memory. If you do not make changes to your behavior patterns, or do not perform adequate preparation activities before running, then your muscles are likely to remain sitting and working. Take the hip flexors as an example. When pushing your thighs backwards, the hip flexors need to have enough length so that your legs can push backwards and trigger more forward pushing. The strength of your run will be more efficient. What to do if the length is not enough, the excessive lordosis of the lumbar spine will compensate. Long-term sitting for a long time, another problem is that the strength of the abdominal muscles is weak, and the strength against the lumbar lordosis will be reduced. This is one of the reasons why some people may have back pain after running for a long time. If your knee hurts after running, you also need to look at the posture of your lower limbs when you are sitting. When we are running, the movements between the hip and ankle need to be coordinated, so as to ensure that the lower limbs are relatively vertical during the support period, so as to ensure the stability of the left and right during the exercise. There is no doubt that long-term sitting has an unquestionable effect on hip mobility. As for the ankle, most people still have the experience of crippled feet, and there may be fewer people who handle crippled feet correctly. Then, the position of the hips, knees and ankles is wrong, the transmission of force is problematic, and the knee problems after the final long-distance run are also reasonable. If you want to protect your knees, you should pay attention not only when running, but also in your life. 2 Appropriate preparation activities before exercise As mentioned earlier, our muscles will often be out of state due to the influence of long-term life posture. Then we need to pulsate to pulsate them back. Adequate preparation activities can help raise body temperature, increase blood flow speed, and reduce muscle viscosity, thereby increasing the range of motion of joints, especially the range of motion of hip joint flexion and extension. In addition, warm-up activities can also help us effectively overcome the physiological inertia of internal organs, and help our body to be more coordinated and run farther when running. At the same time, warming up helps the joints secrete synovial fluid, helps reduce friction in the joints, and reduces the chance of cartilage wear. There are a lot of pre-running preparation activities here. Ha, running five kilometers a day, what can I bring to myself?​ Maintain good running posture and breathing. If you have the experience of running in the playground, you will find a variety of running postures. Although there is no absolute standard running posture, we still have to do many basic points. For example, as we mentioned earlier, when we are running, the movements between the hip and ankle need to be coordinated, so as to ensure that the lower limbs are relatively vertical during the support period, so as to ensure the stability of the left and right during the exercise. As shown in the picture above, when many people are running, their knees will approach the other knee instead of facing forward like a car’s searchlight. Then your knees are inwardly buckled, and the thigh bones and calf bones have a lot of twisting strength. After running too much, isn’t it that your knees are uncomfortable. At the same time, when the right leg is supporting, the right pelvis will go up and the left pelvis will go down. This kind of running is also very harmful to the hip joint. Another example is swinging arms when running. You can imagine that there is a door on each side of your arm. When you are running, your arm is parallel to the two doors. The arms should swing up and take the initiative to rotate the shoulders to help complete the hip rotation. At the same time, doing so can help suppress excessive fluctuations in the center of gravity and make your energy consumption more economical. In the process of arm swing, of course, pay attention to the scapula. The scapula on the left in the picture above is very unstable. Then when you swing your arm, there will be problems in the transmission of power, which will reduce your running efficiency. You need to stabilize your scapula like the picture on the right, then swing your arm, try it, there will be a different experience. When we are running, we actually have hip rotation. Professional athletes can complete this action by actively turning their shoulders, while amateur runners need to use a relatively large torso deflection angle to ensure their hip rotation. . If you can better control the rotation of the shoulders and torso, there will be no obvious hip-lifting action to achieve the effect of hip rotation to increase compensation. Therefore, when running, it’s not about thinking about nothing, but about experiencing the changes in the body. To be more specific, take a look at the muscles that will be activated during the following gait cycle. You can experience it. Can you feel all of these? You can take a leg as an example, such as the right leg. From the supporting leg to the swinging leg, and then to supporting the ground, are your muscles activated during this process? Regarding the muscles in the gait cycle to initiate breathing, in a book devoted to running, a concept called rhythmic breathing was mentioned. Roughly speaking, people nowadays have a symmetrical breathing rate when running, such as breathing for 2 steps and exhaling for 2 steps. This is not a problem in itself, but in terms of load-bearing legs and core stability, one leg needs to bear too much load, and that leg always bears a heavy load, which is easy to damage and pain after a long time. So it is recommended to say, for example, 3 breaths and 2 breaths. In this case, the legs that bear a greater load will alternate each time, so that the body is relatively balanced. Can just stick to running every day really change a person?​ Full stretch and relaxation after running To make the quality of the muscles better, to recover from sports fatigue faster, and to stay away from sports injuries, sufficient stretching and relaxation are essential. For example, after taking the clothes out of the washing machine, drying them flat and putting them in a crumpled pile, which one dries faster? Of course it is the former. To a certain extent, running is also a cleaning process for the muscles, and stretching is the process of flattening the muscles to air. Injury and stretching, see here: Running every day is easy to hurt the knees. If the soldiers in the army exercise every day, will their knees have problems? The correct strength training muscles drive the movement of the bones and joints. If the muscle strength is insufficient, the active range of motion of the joints will also be limited. For example, when some people are running, their thighs are not raised forward and not far back. These are related to the ability of the hip joint flexors and extensors. When some people are running, their arms can’t move and their shoulder blades can’t be stabilized. These are also related to the strength of the muscles around the shoulder joints. Therefore, what you need to do is to find someone to help evaluate, or pay more attention to the running posture and movement yourself, find out the shortcomings of the body, and then choose the targeted training to strengthen the corresponding ability and make your exercise safer. Some hip and leg strength exercises, please check whether squatting against the wall can really strengthen the knee joints? How to protect your knees during long-term running is to get adequate rest and nutrition. The body also has electricity. Charge it when it is out of electricity. Don’t play until it turns off automatically. It is prone to problems. Even if you want to lose weight, please don’t just stop eating anything. You have to take in carbohydrate and protein.

7 months ago

Long-distance running can damage the knees, mainly because of incorrect running posture, not properly warming up before running and other reasons. According to research, the human body bears 3-5 times the weight of its own body weight when running. The greater the weight, the greater the pressure on the knee. Once the exercise is unscientific and unreasonable, it will cause many problems, such as: patellar tendinitis, iliotibial band friction syndrome, quadriceps tendinitis, bursitis and other diseases.

7 months ago

Correct running posture: ☞Upper body: Tilt the upper body slightly forward when running, lean the hips forward when you are careful, keep your waist straight, do not look forward, and look straight ahead and slightly lower. ☞Arm: Bend the arm above the waistline, swing back and forth with the shoulder as the axis, slightly facing inward when swinging back. ☞Lower limbs: Swing your thighs and knees forward, not upwards. The calf should not be straddled too far, and be straight when swinging forward. When the foot is on the ground, do not turn outwards and backwards, so as to avoid injury to the knee and ankle joints. For long-distance running, it is recommended to use the mid-foot to touch the ground. Mid-sprint running is suitable for landing on the forefoot, which can have a cushioning effect and reduce the pressure of the small muscles and tendons.

7 months ago

To protect the knees, in addition to paying attention to the correct running posture, but also to increase the exercise of the thigh muscles. There are more muscles on the thighs, and they are also the most powerful in terms of strength. Formally, because the muscles on the thighs are very powerful and are closely connected to the joints, it is necessary to increase the upper thighs to a large extent. Muscles, if the strength on your thighs is insufficient, it will cause your knees and calves to withstand this strength when you are long-distance running, which will increase the wear and tear of the knees, and will not have a good effect on the knees. Warm up before running. The structure of the knee is really complicated. There are meniscus, cartilage, ligaments, and synovium. If you don’t pay attention, they may be injured! So we must warm up enough, especially Run in the winter and get up for a run in the morning! ●The first step is to warm up with joint activities. The movement of joints is very important in running. We must warm up the joints up and down the whole body when we warm up. This cannot be ignored. One of the most important of us is the knee joint. Don’t use the leg press when warming up, because the leg press is more about stretching the leg muscles than preheating the knee joint. We can lift the leg up and do it. Knee joint activities, you can do a few unarmed squats without weight. In short, before running, we need to choose some low-intensity exercises to move the knee joints, and we can also choose to walk for a while when we have enough time. For other joints of the body, such as the shoulder joint, you can warm up with exercises like shoulder loops. The second step is to warm up the muscles before running. Many people use leg presses to warm up before running. In fact, it is not suitable because our muscles are constantly in a state of contraction when running. When we stretch with the leg press method, the muscles are stretched statically. When running, the muscles and tendons are not very suitable, especially the tendons. It takes a while to recover to our usual best after stretching. A state suitable for exercise. Therefore, do not use static stretching to warm up before running, but use dynamic exercise to warm up. The purpose is to use low-intensity exercise to help muscle blood flow, reduce the viscosity between muscles, and prevent muscles from straining when running. Xiaoyuan suggested that when deciding to go for a run, it’s best to choose shoes with fit, shock absorption, strong wrapping, good support, and strong shock-proof soles. This is the first layer of protection for our knees, which is very good. effective. So to summarize: If you want to protect your knees during long-term running, you first need to correct the wrong running posture; then you must exercise the thigh muscles to make the knees less burdened; finally, before each run, you must warm up patiently , Not only protects the knees, but also protects the joints and prevents muscle strain.

7 months ago

The teachers who praised the knee protection for running gave a very comprehensive answer. Let me talk about some tips about knee protection when playing basketball. I found a phenomenon. In the basketball hall, many brothers with bad knees like to do quiet squats, as if quiet squatting is the panacea for alleviating knee joint pain. Static squatting is a good exercise that can effectively improve the strength of the quadriceps on the front of the thigh, but I have seen nine of the ten bad knees that have nothing to do with the quadriceps. For example, I myself have more developed quadriceps on the front side, lack of hamstrings and hip muscles on the back side, and the typical imbalance of front and back muscle strength, which leads to the wrong posture and habit of exerting force on the court. Rehabilitation of knee joint pain lies in treatment, restoring the coordination of related muscles and maintaining the stability of the knee joint. Blindly fear and support will be counterproductive. In fact, your situation is similar to mine. I have played basketball for more than 20 years from school to work, and I also have the habit of fitness and weight maintenance.

But because of this year’s epidemic, I can’t go to the gym if I don’t play for three months. Apart from practicing Kepp at home, I’m writing a ball and writing a notebook, which has made my exercise habit for many years almost useless.

Last edited 7 months ago by strongman
7 months ago

Only wrong running styles and habits are the culprits of knee injuries, including: wrong running posture, unreasonable running volume, not warming up, not stretching, not exercising core strength, etc. 1. Warm up before running can’t save a lot of friends who ignore the warm up and stretching exercises before running, and directly enter the high-intensity aerobic training, the cardiovascular system and respiratory system will not have time to enter the state, the blood oxygen supply of the muscles will not be available, and the muscle toughness Naturally, it is also poor, lack of support and protection for the knee joint, and ligaments, muscles, and joints are all vulnerable to injury. What is the correct running posture? ① Head: look straight ahead, don’t look down at the ground; ② Shoulder: relax, don’t swing your shoulders to relax and lower, don’t swing your arms with your shoulders, let alone shrug your shoulders; ③ Arms: Bend your elbows at 90°, relax with your shoulders as the axis The ground swings like a pendulum; ④ Waist and hip: Be stable, don’t twist left and right when running; ⑤ Trunk: Tuck your abdomen, straighten your chest, straighten your back, like a straight line, lean forward slightly; ⑥ Feet: When running, whether the back of the foot should land first or the forefoot should land first, depends on the speed of the center of gravity displacement during running. When jogging: the body’s center of gravity shifts slowly and needs to maintain a long time of support, so it will first touch the soles of the feet, roll the soles of the feet forward, and then push the ground with the soles of the front feet. Race running: It must be the forefoot to touch the ground first to increase the speed, but the premise requires strong muscle strength of the lower limbs for cushioning, so for our ordinary runners, it is recommended that the “heel combined with the middle of the foot” touch the ground first, and run a lot The design of the shoe has a strong cushioning support on the heel. 3. Running speed and running volume step by step speed: During daily running exercise, the best speed is about 180 steps per minute, which is about 7-8 minutes per kilometer. Running volume: As for how many kilometers you run, please follow the principle of “gradual progress”, preferably no more than 10% of the previous week. Heart rate is an important individualized index to measure exercise intensity. It is recommended that the heart rate of the whole running distance does not exceed 85% of the maximum heart rate (maximum heart rate=220-actual age). If you want to run easily and comfortably, control the heart rate to 59 of the maximum heart rate. %~75%. If your heart rate rises significantly, you should take the initiative to lower your pace. Each run takes at least 30 minutes or so. For young people with better physical fitness, 40-50 minutes each run is sufficient. 4. Stretching after running. Many friends found that after running for a year, the leg muscles became particularly stiff, inflexible like a stone, and no beauty. This is because the stretching exercise after running is ignored. Stretching can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, speed up the elimination of metabolic waste, and reduce muscle soreness after exercise. Therefore, stretching after exercise is also an essential part. 5. Core muscles should be exercised. Core muscles refer to the muscles surrounding the body at the front and back of the abdomen. It is an important muscle group that protects the spine and ensures the balance and stability of the body. If the core muscles are weak or do not know how to tighten the core muscles, it is likely to cause body shaking or movement deformation during exercise, and serious injuries may also result. 6. Choose a pair of jogging shoes that suit you. It is generally recommended to change your running shoes every 6-9 months or every 800 kilometers, and choose the most suitable running shoes according to each person’s foot type and running habits. · Cushioning and shock-absorbing running shoes: Suitable for runners with normal foot type, no serious internal/external horoscope, and no serious foot injury, generally lighter. · Stable support type running shoes: suitable for slight outer splayed feet or inner splayed feet, and a certain amount of support and protection for the feet are required. Generally heavier than cushioning shoes. · Controlled running shoes: Runners who have an internal splayed foot phenomenon (more serious), or poor ankle strength (for example, a crippled foot injury), or heavy weight runners.

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