What should I pay attention to if I want to run healthily but am afraid of injury during running?

Is running easy? This is a two-sided issue. Some people say that running is easy, and some people say that running is not easy, but judging from the number of people who "run on the knee", I think there are many people who don't know how to run properly.

So why does running cause injuries? If you want to run healthily, what should you pay attention to?

1. Why does running get hurt?

According to research, more than 30% of runners in China have been injured, and among these injured people, 50% have knee problems. Why is that?

In fact, there are several main reasons:

1. Running too much.

2. The equipment is not suitable.

3. Wrong posture.

We recommend running around 20km per week and 3km per day, if you run more than 80km per week, it is very easy to get injured. At the same time, if everyone's running posture is wrong and the running equipment is not suitable, it is easy to cause damage to our knee and ankle joints.

2. What to pay attention to when running.

1. Control the running distance.

If you are not a professional athlete, then don't run too much every day, because research has also shown that running 3km a day and running 5km a day is not much different, and running too much is easy to lead to fatigue, and the accumulation of fatigue is easy to lead to injury, 2. Choose the right equipment.

If you're running in the summer, we recommend choosing the right running shoes, choosing breathable running clothes, and of course, wearing a sun hat. Because the right gear can make it easier for us to run.

3. Control your running speed.

How fast should I run for a running fitness? Many friends may not know much about this problem, in fact, there is no fixed value, as long as everyone feels relaxed and happy when running, and chatting with the people next to them will not feel chest tightness. Generally speaking, the pace of each kilometer is 6 to 10 minutes, and you can adjust it according to your situation.

4. The stride length is smaller.

When running, many friends like to take a big stride in order to run faster, but a large stride will cause our body's center of gravity to move forward, so our knees will suffer a greater impact, and the probability of knee injury will naturally increase.

5. Be in good physical condition.

Before running, we need to evaluate our physical state to see if we are comfortable, if we want to exercise, whether we have colds, dizziness, chest tightness, etc., if we feel uncomfortable, we should not exercise, because we run for health!

6. Master the correct breathing method.

Breathing is an important part of running, you can use your nose to inhale and mouth to exhale when running, which can be more relaxed, and can also resist some bacteria and viruses.

7. Choose a good venue.

Before running, we have to choose a suitable venue, for example, the venue should have good lighting conditions, preferably no clutter, no vehicles, and a large number of people, so as to ensure our safety.

Conclusion: People run to be healthier, but many people run themselves to injury, in fact, this is mainly due to the fact that we run too much, the equipment is not suitable, and the running form is not correct. How can I run safer?

Be careful not to run on an empty stomach, as blood flow is relatively slow in the morning, except for low blood sugar and blood pressure. Running can be done gradually, and in general, half an hour is about the same. Avoid cold drinks and cold foods after running.

If the weight is too high, long-term running will lead to knee and spine injuries, and it is best to wear sneakers when running, and it is best not to run on the concrete floor, the treadmill and plastic track in the gym are better.

1.Prepare professional running training gear.

2.Follow professional running instruction.

3.Warm up before running and stretch after running.

4.After the run, replenish the necessary substances.

Nowadays, many people like to choose running as a way to exercise, but if they do not prepare well, they are likely to be injured in the process of running. Therefore, in order to effectively prevent it, before running, you must do a good warm-up exercise in advance, and choose a pair of comfortable sports running shoes. And prepare enough water, so that during the exercise, you can also replenish the body in time.

When you go out, you should also bring a jacket in advance, control yourself, and run frequently, not too fast, not too slow. <>

When some people are running, they like to finish quickly, so they run very fast, so it is easy to put the body in a state of excessive fatigue. So at the beginning, you should choose to jog, sprint halfway, and jog at the end. This will also allow the body to better adapt to the rhythm of running.

And it is also able to avoid physical harm. It is very important to choose a comfortable pair of shoes, comfortable shoes, must have good breathability, and have comfortable insoles. <>

In this way, it can effectively avoid the occurrence of broken feet, and it will not let the feet be in a state of excessive sweating. The soft insole will not cause excessive impact on the knee and can effectively protect the knee from damage. The principle of gradual progress should be followed, and you should not run for too long at once.

Be sure to warm up before running to prevent falls, sprains, strains, etc. <>

After warming up, the body will quickly warm up, so that even if the cold wind blows, there will be no cold or cold. During running, the human body will sweat a lot, so if you don't replenish water in time, it is easy to put the body in a state of dehydration. Therefore, it is also necessary to prepare sufficient water during running.

Many people like to run in the morning, and when they first get up in the morning, the temperature is still a little cool, so when you go out, you must bring your jacket in advance, take it off when you run, and put it on after running, so that your body temperature can be kept in a constant state.

When running, you must choose professional sports shoes, the running posture must be correct, and you must control the time when running, and when you feel uncomfortable, you should stop immediately.

If you want to prevent yourself from getting injured when running, you must first choose a pair of sneakers that suit you, and you must warm up before running, try to choose a plastic track, and your running posture must be correct.

Before running, you should do a good job of warming up, try to choose some flat ground, wide places for running, you need to prepare sports equipment, run to do what you can, if you feel uncomfortable, you should stop immediately, and pay attention to the way of breathing when running.

Wearing appropriate sports equipment, warming up before running, running for too long, and stretching and relaxing muscles after running can effectively prevent running injuries.

Running is now a more popular way of exercise, simple and convenient, as long as you want to start running on the road, but many people who have never exercised, as soon as they come up, they start to do a lot of exercise, which will make the body unbearable at all, and it is also very easy to get injured.

If you want to start exercising, it is very important to choose the right sports equipment, sports clothes and sports shoes, which will make you more comfortable during your run.

It is also very important to warm up before running and stretch after running, so that the muscles have a good adaptation process, so that they are less likely to get injured and make the whole exercise process more enjoyable. In addition, the exercise time should not be too long, choose the time according to your physical strength, exercise is a thing that needs to be persistent, and three minutes of enthusiasm has no effect or effect.

Master 3 key points and keep in mind 4 precautions to make your running easier!

1. About the posture of running: keep your head up and chest up, don't hunch over your chest, and swing your hands with you; Don't raise your legs too high and keep your forefoot on the ground, which will cushion and reduce pressure on your knee joints.

2. About running speed: Don't choose fast running, fast running is an anaerobic exercise, which can last for a short time, is easy to exhaustion, and cannot be held for a long time. Start with a jog, starting from 6-9 km/h, which makes it easier to stick to this speed.

3. About the running time: novice running needs to be gradual, when you just start running, you can insist on 20-30 minutes, when the cardiopulmonary function gradually improves, and the exercise ability gradually improves, then extend the running time, ** people should insist on running for more than 30 minutes each time to improve the efficiency of fat burning.

For runners, there are a few precautions to keep in mind: 1. Don't fish for three days and dry nets for two days, and run more than 3 times a week to gradually improve your physical endurance and athletic ability. 2. Don't run on an empty stomach, it is easy to cause hypoglycemia and affect the endurance of running, and don't run immediately after eating, it is easy to cause stomach forks, it is recommended to start running 1 hour after eating.

3. Pay attention to keeping warm when running in winter, be careful of colds, and wear a thin jacket when running in winter to avoid sweating and taking away body moisture, which will cause the body temperature to drop sharply and catch a cold. 4. Don't take a cold shower immediately after running, stretch and relax the body muscles, slow down the congestion of the legs, and take a warm shower after the body temperature returns to normal.

Tightly control your heart rate, and you can't get up to speed at first. Novices run slowly and are not prone to injury. When I started running, I didn't pay attention to this.

After running once, my thigh was sore for several days. When I ran every day this year, my knees still felt uncomfortable after running for three months, but now I am much better, and there is no discomfort after running.

When running, you should also pay attention to the feeling of your body, and rest for a few days if your knees are uncomfortable, and do not force yourself. Don't run every day at first, three times a week is a good amount.

First of all, pay attention to stretching before running, and secondly, wear sportswear and choose a pair of shoes that suit you. (Understandable Zhihu.)"Half-Buddha immortal""Detailed answers to the sub-questions).

For the main running position, try to use the hip force to drive the leg force, and do not use the calf force.

When running, try to take three steps and one breath, pay attention to swinging arms, control your speed, and choose jogging if you are for leisure and fitness. Don't overtrain.

Stretching should also be done after running, as adequate stretching is not only good for body shaping, but also helps to prevent muscle stiffness. (You can follow the Keep stretching course).

You can wear knee pads, wear a little better running shoes, and choose the right weather

Warm up and wear a good pair of sports shoes.

Exercise preparation is required before exercising.

To stretch mainly before running.

First of all, running is a sport that everyone seems to know, but the threshold is extremely high. It's not a simple calf force, just a leg run. Once there is a mistake in the middle link, it is easy to accumulate injuries, and then break the exercise habits that we have accumulated so hard.

Once there is a mistake in the middle link, it is easy to accumulate injuries, and then break the exercise habits that we have accumulated so hard.

For the vast majority of ordinary amateur runners, more than eighty percent of injuries are almost the result of long-term fatigue accumulation.

In addition to the reasonable arrangement of the amount of running, for amateurs, the place to run is also very important, you must know that there are very few track and field fields that are open now, more people still run on asphalt roads, and more choices are also plastic tracks with better cushioning, as well as environments such as dirt roads and grass.

The best time to run is at four or five o'clock in the afternoon, when the plants exhale the most oxygen.

Office workers are recommended to run at night, preferably two hours after eating, some runners like to exercise in the morning, the air is not good in the morning, if you exercise in the morning, it is recommended not to have an empty stomach, about two slices of bread and a small cup of hot water.

There are a few things to do to avoid sports injuries after running. The first one is to do enough relaxation. This relaxation is not only for the feet, but also for the calves, thighs, and buttocks, which is very important for running.

Because the force on this part is very concentrated when running, the impact force on the joints is also very large.

Similarly, the chest and abdomen, upper limbs, shoulders, back, and neck should also be stretched sufficiently. Because in the process of running, this part of the muscles is also in a relatively tense state. It doesn't work very hard, but it strains for a long time.

If it is not fully stretched, it will also affect the functionality of this part. Therefore, after running, the whole body should have enough relaxation and stretching.

Many people get injured when running, what should I pay attention to when running?

1.A lot of runners like to not do any warm-up activities before running, thinking that running is a warm-up, but this is a wrong idea. Before boarding the treadmill, they have to do some simple warm-up activities, such as leg presses, squats, wrist and ankle exercises, etc.

These simple warm-up activities will leave your muscles softer and your joints less fragile. If you don't warm up, it will most likely lead to thigh and calf strains. Running, do a warm-up exercise first, don't run wildly suddenly, otherwise it is easy to wait for leg cramps, but lose the effect of exercise.

2.You can't go for a run if you're full. It's not uncommon to see people go for a run after breakfast.

Actually, this is very bad, especially for the stomach. When running, remember the rhythm. Don't run fast and slow all at once.

It's better to have a certain rhythm. Not only should your steps be rhythmic, but so should your breathing. When walking, you can roll up your tongue, which can prevent the invasion of cold air from the outside and achieve the effect of keeping warm and healthy, so when running, it is better to roll up your tongue and run.

Don't lie down or sit down immediately after running. Instead, walk 2-3 laps around the field to slow down your heart rate. When women are running, they must pay attention to choosing the right underwear, because if the underwear is not suitable, it will rub the body's ** during exercise, causing ** damage.

Before running, you can do some pre-running preparations, such as leg presses.

3.It is best not to run on an empty stomach in the morning, and then drink a glass of milk or soy milk before supplementing running, because running consumes energy, and if you run on an empty stomach, hypoglycemia may occur, causing discomfort in the human body, especially for diabetic patients, who are more likely to cause hypoglycemia after running on an empty stomach, and sometimes even cause more serious consequences. Women should try to avoid strenuous exercise during menstruation, because strenuous exercise will lead to increased menstrual flow and affect physical health.

Women can exercise by taking a walk during their period, and then do other exercises such as running after their period.