How to protect your knees when running

Everyone knows that running has many benefits. It not only strengthens the body but also improves beauty and fitness. It is very helpful in enhancing human immunity and preventing various diseases. But problems also come with it. Many people who exercise regularly are worried about whether there is any way to avoid damaging the knees during exercise. Regarding this issue, I will talk about the solution below, which may give you some inspiration.

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.

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.

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.

First of all, to avoid injuring your knees while running, you should be careful not to do high-intensity training for too long. Pay attention to the combination of work and rest. For people who are often prone to injuries, wearing knee pads is a good choice. You should control your running speed, don't run too hard or too fast, and consider your physical health in everything you do.