Running is a very common sport. When choosing this sport, we should also pay attention to some methods. Otherwise, it will cause damage to our body. When running for the first time, the time should not be too long. Too long running will cause body ache the next day, which will affect the next day's running. How to protect the running knee is a good way , which will be described in detail below.
How to protect your knees during a run:
Running shoes are designed to protect the knee and avoid injury angle. Running shoes are not as important as you think, far from it. In my opinion, the importance of running shoes to avoid running injuries is listed after the following factors. First of all, this is because many friends think that their running knees or other injuries are simply caused by running shoes. Running shoes are only related to the needs of their use, and then to your own personal preferences. It is suggested that we should gradually transition from the style with thick sole to the style with thin sole. Through the accumulation of running and other strength training, we can continuously stimulate the body's own function and gradually get rid of the dependence on shoes. With the increase of running distance and the change of running purpose, such as the transition from fitness jogging to running marathon or super marathon cross-country running, we need to select the most suitable shoes and supporting equipment according to the needs of different events and racetracks. For the fitness jogging with short distance, it is more important to pay attention to the following points. For running shoes, just fit your feet.
Correct posture is the key to avoid all sports injuries. Run hundreds of meters from the beginning, you need to be right, from start to stop, try to keep the right running posture. There are obvious differences between short distance speed running and long distance jogging in posture and technique. There is a slight difference between correct running capital and efficient running capital. The latter is mainly for long-distance running. On the basis of correct running capital, how to make the body move the same distance with minimum energy consumption, so correct running posture is the basis.
Muscle strength here refers to the muscle strength of the whole body, which should be developed in a balanced way. Running is more than just leg muscles. In fact, the small muscle groups of feet, ankles, joints, upper limbs and shoulder back strength, especially the core strength, are very important. In particular, there was no foundation or habit of exercise before. It's very important to do muscle strength training in the early stage if you want to start with running. For example, core strength keeps the body stable, landing stable, breathing stable, and center of gravity stable during running. In a word, without strength, you can't 'stabilize'. Running back and forth, of course, increases the chance of injury. The knee is only one of the vulnerable parts with relatively concentrated force. Note: the core strength is not the rectus abdominis, but all the related muscle groups around the body under the chest and between the thighs. Many small muscle groups that are not usually used are included. Therefore, if you think that core training is sit ups, it's a big mistake. Recommend a variety of postures and variations of 'plank support'.
After understanding the knee protection method of running, you can protect the knee according to the above when running. However, in the process of knee protection, you should pay attention to how the knee is uncomfortable, stop running immediately, and carry out body preparation activities before running, so as to avoid damage to yourself.