How to protect the knee when running

Correct your form and land on your front foot, not your toes! Of course, this is not absolute, it varies from person to person, no running posture is actually as long as the foot is very light or no sound. Control speed, stable heart rate There are many more heart rate training methods, ordinary people learn to run the common disease is easy to go too fast, fast is prone to various problems, this method helps you slow down well. When you run, warm up first. After the warm-up, run, the heart rate interval is [130-(180- age)], and it is appropriate to talk while running. The advantages of this method are two: first, it is not easy to get injured and run comfortably. Taking a 30-year-old runner as an example, the average heart rate is between 630 and 730 when the heart rate is 130-140, which is when the speed is leisurely walking and enjoying life. I myself injured my knee 2 months ago and used this method to recover. I have no problem running every day for more than 1 hour at a time. The second is to reduce fat. Whether a person is healthy, just look at the BMI coefficient (height/weight square) is not accurate, but should look at the body fat percentage. This interval is the best heart rate interval for burning fat, and usually runs for 1 hour to 1 and a half hours, so it is best to burn fat for weight loss. Beginners can start with half an hour and slowly increase the amount. A proper rest to ensure recovery is even more important than continuous running. Some scientists have done experiments, two groups of people run every day, one group has a fixed time to rest, and the results found that the rest group is better. Beginners recommend starting with fifteen minutes twice a week. Work your way up to 30 to 60 minutes four times a week. The remaining three days are off. Note that rest is not just doing nothing, it is still possible to do cross training. Your running muscles have rested, but your heart and lungs still need to work. Three non-injury-prone exercises are recommended: swimming, meditation and tai chi. I also like cycling, yoga and Pilates. When it comes to rest, people ask what's the best time to run? Like the four seasons, a day is divided into spring, summer, autumn and winter. The morning sun comes out and the morning fog disperses for spring, spring, suitable for running; 10 to 3 PM for the summer, summer release, at this time the sun is strong is not suitable for running; 3 PM to 5 PM for autumn, autumn harvest, the most suitable for running; After 8 PM for winter, winter storage, not suitable for running, but you can do static stretching and meditation. Pay special attention to the internal detoxification work after 10 p.m., and you should sleep at this time. To sum up, the best time to go to bed at 9-10 PM and get up at 4-5 am; The best time to run is between 5-8 am and 3-5 PM. Equipment to protect the knee is prone to injury, through the equipment to compensate for it is also a way. Knee pads can play a supporting and warm role, and the protection of the knee joint is particularly obvious. The root cause of knee injury is that the muscles of the body can not withstand the impact force brought by running more than 3 times the usual walking, the original capacity of the muscles will be weakened after a long time or high-intensity exercise, and the impulse will go to the bones, and the bones of our knees will be easily injured. Other auxiliary equipment is needed to counteract the pressure. Core training assists core strength training, especially strengthening the muscles around the knees and the muscles behind the hips. Yoga/Pilates/standing pile/squats are recommended. When I hurt My knee, I mainly did squats/Pilates/pilates/yoga/glutes /My Own Gym/ push-ups/belly curls. Squats are all about form. 50 squats a day. Stand against the wall with your feet shoulder-width apart in front. Slide down slowly with your back against the wall so that your body and thighs, thighs and calves are at 90 degrees each. Hold this position for 30 to 60 seconds, then get up and rest. Do this three times. To make it more challenging, take turns lifting your heels and working your calves. I went from doing it every two minutes to doing it every six minutes for 10 days, every day. Note that this is training that pays off in the long run. These two exercises can be done anywhere, while waiting for someone, in a subway car, during a meeting... Pilates/yoga mainly helps to improve the flexibility and coordination of the body, the whole body muscles are practiced. Three times a week. I do it at the gym. Push-ups/belly rolls these two direct Youku 8 minutes of abdominal training is good. Abs can be done every day, push-ups every other day. Sharing training can start with the simplest. Hip muscle training See the following figure attached to the introduction of several other training methods: Squatting against the wall is another effective way to protect the knee joint. Stand against the wall, the distance between the heel and the wall is 1 foot, place a ball (can be a basketball, football) between the two knees, clamp the ball, and slowly squat along the wall until the knee and the calf are 90 degrees, silently count for three seconds, and then slowly straighten up the body. Because the back is attached to the wall, it supports part of the body weight, and the knee is relatively less stressed, so it is safer. Exercise 2 to 3 times a week for 15 repetitions. Straight leg raise is a simple and easy exercise method: lie flat on the bed, stretch your legs, let the muscles in your thighs tighten and straighten, and the bed at a 45 degree Angle, each time for 1 second, and then slowly lower, so that 50 times. Continuous practice is very helpful to strengthen the ability of the knee joint to resist load. The impact of jumping rope on the knee is only 1/7 to 1/2 of running, and as long as you can master the skills of jumping rope and land on the front end of the foot, you can reduce the impact on the body, so that the knee has been exercised and ensured safety. The most important point is that the injury is not terrible, running for the wear and tear of the knee must have, always afraid of injury is the most terrible. Experiments have shown that chronic runners have about 40 percent more bone density near their knees than non-runners. Marathon also see more than once 70,80 years old grandpa ran 20,30 years, to more than 70 years old also participate in the whole horse there are also a lot of people. So, don't be afraid of injury, your knee will come back stronger than before. After each injury, you learn more about your body, where your limits are, what running forms and exercises work best for you. It took me two years from the first time I got injured running 10km to going to work every day after 10km. Take baby steps and listen to your body.