How to protect your knees when running every day

There are many different kinds of sports in life. Among these fitness projects, running may be the most popular choice. Running is one of the simplest aerobic exercises and a very good fitness choice. However, some friends want to ask, if running will affect their knees? In fact, today we are also going to introduce this question. So how to protect your knees when running every day?

Correct your running posture, and make sure you land on your forefoot rather than your toes! Of course, this is not absolute, and it varies from person to person. No matter what running posture you use, as long as you step on the ground lightly or without making any sound, it's correct.

There are many ways to control the speed and stabilize the heart rate. The common problem for ordinary people learning to run is that they tend to run too fast, which can easily lead to various problems. This method can help you slow down well. When running, warm up first. After warming up, start running with a heart rate range of [130-(180-age)]. It is best to talk while running without feeling tired. There are two benefits of using this method: first, it is less likely to get injured and you can run comfortably. Taking a 30-year-old runner as an example, his running speed is generally between 630 and 730 when his heart rate is between 130 and 140. This speed is like strolling in the garden and enjoying life. I injured my knee two months ago and I also used this running method to recover. I run for more than an hour each time and there is no problem running every day. Second, it can reduce fat. It is not accurate to judge whether a person is healthy by just looking at the BMI coefficient (height/weight squared). What should be considered is the body fat percentage. This range is the best heart rate range for burning fat, and it usually lasts from 1 hour to 1.5 hours, so it is the best range for losing weight and burning fat. Beginners can start with half an hour and gradually increase the amount.

A proper work and rest schedule and ensuring a good rest are even more important than continuous running. Scientists have done an experiment in which there were two groups of people, one group ran every day, and the other group had a fixed time to rest. The results showed that the rest group performed better. It is recommended for beginners to start with twice a week, 15 minutes each time. Gradually transition to four times a week, thirty to sixty minutes each time. The remaining three days are for rest. Note that resting does not mean doing nothing. You can still do cross training. Your running muscles are rested, but your cardiopulmonary resuscitation still needs to be exercised. I recommend three sports that are less likely to cause injuries: swimming, meditation, and Tai Chi. I also personally like cycling, yoga and Pilates. Speaking of work and rest, everyone will ask when is the best time to run? Just like the four seasons, a day is also divided into spring, summer, autumn and winter. When the sun comes out in the morning and the morning mist dissipates, it is spring, the season of growth, which is suitable for running; from 10 a.m. to 3 p.m. is summer, the season of release, but the strong sunlight is not suitable for running; from 3 p.m. to 5 p.m. is autumn, the season of harvest, which is most suitable for running; after 8 p.m. is winter, the season of hibernation, which is not suitable for running, but you can do static stretching and meditation. Pay special attention: after 10 pm, the internal organs begin to detoxify, and this is when you should go to bed. To sum up, the best schedule is to go to bed at 9-10 pm and get up at 4-5 am; the best time to run is 5-8 am and 3-5 pm.

Protective equipment: Knees are prone to injury, and using equipment to compensate for it is one way. Knee pads can provide support and warmth, and are particularly effective in protecting the knee joints. The fundamental reason for knee injuries is that the body's muscles cannot withstand the impact force brought by running, which is three times greater than normal walking. The original bearing capacity of the muscles will weaken after long-term or high-intensity exercise, and this impact force will be applied to the bones, making our knee bones easily injured. At this time, other auxiliary equipment is needed to offset this pressure.

Core training assists core strength training, especially strengthening the muscles around the knees and the muscles behind the buttocks. Yoga/Pilates/standing/squats are recommended. After I injured my knee, I mainly did squats/Pilates/standing meditation/yoga/gluteal muscle/My Own Gym/push-ups/crunches.

The key to squats is posture, 50 per day. Stand with your back against a wall and your feet shoulder-width apart in front of you. Slide down slowly with your back against the wall, so that your body and thighs, thighs and calves are 90 degrees respectively. Maintain this position for 30 to 60 seconds, then stand up and rest. Do this 3 times in total. For a more challenging move, alternately lift your heels to work your calf muscles.

Regarding the issue of how to protect your knees while running, you should have understood it through the introduction in the above article. Everyone should treat exercise correctly and do a good job of fitness. Regarding the several methods introduced in the article, friends can adopt them when running. I believe it will definitely be helpful to you.