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On the matter of running, there are many opinions, some people say that running is good, because it can strengthen the body, improve obesity, enhance self-immunity, maintain a young physical state, some people say that running is not good, because it will hurt the knee, is not conducive to longevity, think that the drawbacks of running are very large.
So, do you like running? Running is a sport that can be performed by men and women of all ages, and the holding of various marathons does not also mean support for the activity of running?
So, does running hurt your knees? We must analyze dialectically, we must not follow the crowd, and we must practice ourselves to comment on the advantages and disadvantages of running.
The correctness of the running posture has an impact on the joints of the body, and the different running speeds, durations, and exercise effects are also different.
Wrong running posture is easy to strain muscles, sprain joints, and master the correct running posture, the damage will naturally be greatly reduced. The correct running posture is benign for joint injuries, and the soft tissues of the joints will be restored more strongly during the rest time.
Sedentary is the real health killer, long-term sedentary will accelerate the hardening of the joints, so that your knees are scrapped in advance, appropriate exercise can extend the life of the joints.
However, for people with too large a weight base and excessive obesity, the knees will bear 2-3 times the weight of the body when running, and the damage to the joints is relatively large.
Therefore, it is recommended that obese people with a body fat rate of more than 30% should choose sports such as cycling and swimming that have less pressure on the knee joint, so as to avoid injury.
Proper running exercise contributes to physical and mental health, but excessive running is not advisable. The running time of each time should be controlled within 1 hour, the running time is too long, it will wear out the soft tissues of the joints, which is not conducive to repair.
So, how long do you run? Is the running position correct? Scientific running methods should keep these points in mind:
1. Before running, you should warm up, fully move the joints, improve physical flexibility, and then run after finding a sense of exercise, which can reduce the chance of injury.
2. Master the correct running posture, straighten the waist when running, tighten the lumbar abdominal muscles, look ahead, keep the forefoot landing, keep 2 steps a exhale, 2 steps a breath can be.
3, control the jogging speed, do not pursue speed, choose jogging is sustainable adherence to aerobic exercise, can help you slim waist, limbs and flesh, and fast running is easy to thick calves.
4, insist on jogging for a period of time, if you feel that jogging difficulty declines, running more and more handy, you can try to run at variable speed, such as 100 meters fast running 100 meters jogging alternate cycle training, can further strengthen cardiopulmonary function, enhance the body's activity metabolism, help you break through the weight loss bottleneck period, each time only 20 minutes can achieve the fat burning effect of jogging for 40 minutes!
5, running do not three minutes of heat, at least 3 times a week to insist, long-term persistence, you can harvest the multiple benefits of running.