How to protect your knees when running?

Some people like to exercise by running, which is indeed a good way, but some people worry about how to protect their knees from injuries during running. This is still something worth studying. Knee injuries have a great impact on the body, so in order to avoid this situation, we must protect them from all aspects. The first thing is to control the running speed, and secondly, you can take certain protective measures.

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.

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.

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.

Maintaining a reasonable schedule and a good diet can help you concentrate while running and not be easily distracted, which is good for running. You should pay attention to running according to your physical condition, and don't rush into exercise as this can easily damage your knees. Also, the running path should be flat, and strong sunlight is not suitable for running.