How to run without hurting your feet and knees, how to run properly without hurting your knees

How can running reduce knee damage? In fact, just knowing a few things can help us do it! As a runner for many years, I have indeed summarized a lot of ways to protect my knees, so I'll talk about it below!

1.Running on the road.

In fact, for the sake of knee health, we must carefully choose the road surface we run! Many people always run as they please, and they don't care about the road conditions at all! In fact, this is very incorrect and harmful to the knees!

The track we run on must have a certain shock absorption function, and at the same time it must be flat enough, and there can be no curves all the time. In fact, the ideal running venue is the plastic playground!

2.Carefully selected running shoes.

Many people think that the choice of running shoes is really simple, just buy a pair or pick a pair online! It's a big mistake to think this way, and if you do, then you're one step closer to having a knee injury! We must choose a pair of running shoes that have been carefully selected!

Must meet the three points, light and comfortable, fit, shock absorption, these three are indispensable, meet the above three points is a pair of qualified running shoes, in order to protect our knees!

3.Phased adaptation.

In fact, the knees are not as fragile as imagined, but we must not strengthen them in the early stage of running! If the intensity increases suddenly, the knee may not be able to adapt and cause injury, so we need to arrange a certain amount of time for phased adaptation!

Generally, the adaptation time is best in one to two months, increase the intensity and distance a little every day, let the knees adapt little by little, so that our knees can gradually become hard! In this way, our knees can be so that they are not injured and not damaged.

4.Don't overrun.

In fact, overrunning is a very knee-damaging behavior! Why? According to scientific research, the average person's knee only has a lifespan of more than 60 years, and the higher the degree of wear and tear, the more frequent you use, the life of the knee will decrease!

So we must not exercise excessively, if you run more than 10 kilometers a day, even the best way to protect your knees will look pale, so we must not overrun, this must be remembered!

It doesn't hurt your feet and knees, jogging for 20 minutes a day is also effective on your health, jogging is actually very good, it is very helpful for lung function, heart and bowel movements, and it is not tired, and it does not hurt your feet and knees.

There are three things to learn to run correctly without hurting your knees, one is to control the amount of running, the second is to adjust your posture, and the third is to do physical training.

First, learn to control the amount of running, pay attention to your body, and stop as soon as you feel heavy on the ground or feel pressure on your knees.

In the second line, adjust the posture so that the foot lands in front of the knee and the foot is controlled on the forefoot as much as possible, especially the center of gravity is best placed on the forefoot between the big toe and the second toe.

Third, physical training, especially to strengthen the muscles around the knees, the muscles behind the hips, squats, wall squats, planks, push-ups and other exercises are recommended. These will help with knee care.