Only 5 kilometers a day, why is the old injured?

Next Monday (May 9) 8:15 p.m. to 10:15 p.m

I will live answer the question of how to deal with menopause, and you are welcome to come to me in the live room with questions

Several consecutive Monday night live broadcast room will have friends mention the problem of running leg pain, I saw this practical article on the Internet, you can answer this question, share with you.

—— Article source: Yuankang Healer Running Group ——

Someone asked: "I run 5 kilometers a day, it's only been 2 months, why does my knee hurt repeatedly?" Seeing such a question, Xiaobian would like to tell this runner that there may be many reasons for the injury, which may be the running frequency that is not suitable for you, the wrong running posture, or the neglected running equipment...

Running is for health, but running, there are many injuries in the body. What's the best thing about running? Xiaobian believes that it is not to run fast and run for a long time, but not to be injured. How do you become a healthy and long-term runner?

After observing many cases of runner injuries, it was found that the vast majority of running injuries were not caused by external forces, and their own causes accounted for 90%. Only by looking for the wrong points from yourself, adjusting the running posture, training plan and concept, it is possible to achieve true injury-free running.

For running injuries, the important thing is not to know how to treat pain, but to learn how to prevent the occurrence of injuries when running, take precautions, prevent them before they occur, and run without injury. Xiaobian has prepared a "secret book for injury-free running" for everyone, please pay attention to check ~ ~

#01 Control the speed

There is a popular saying in the running circle: ten fast nine injuries. According to incomplete statistics, knee injuries account for 37% of running injuries, and ankle injuries are as high as 30%, and these two types of injuries are the most common injuries in running. The wrong running posture often leads to a heavy landing on the ground on both feet during the running process, which also increases the impact of the knee joint, so the chance of injury also increases.

In addition, running more than your body can withstand can also lead to injury. "Just like building a house, if the foundation is only able to withstand five floors, you have to build ten floors, then the house may collapse." Running is the same, others have run ten kilometers, you don't have any foundation, you have to run ten kilometers, it will definitely be easy to get hurt. Therefore, it is particularly important to act according to one's ability and take it step by step, "if you want to be fast, you can't reach it."

#02 Control the amount of running

Running distance is also one of the main reasons for running injuries, in principle, the increase in weekly running volume should not exceed 10%. The meaning of this sentence is not that it must be increased every week, nor is it that the amount of running must be increased by 10% every week. Instead, be careful to increase the amount, even if you want to increase the amount, do not exceed this maximum limit. If you feel uncomfortable on the last few runs, you may even have to reduce your dose.

#03 Knee micro-curvature helps cushion

Each time you run, don't make your knees too straight and keep your knees slightly bent. This slightly curved knee position produces an excellent cushioning effect, and the knee acts like a spring to relieve the impact of the body on the foot when landing.

#04 Landing attention to buffering

Harvard University once did a trial on amateur runners, after two years of continuous observation, compared the biomechanical gait characteristics of the most serious and uninjured runners in two years, and found that the most obvious difference in gait characteristic data is the "vertical impact rate".

Those who were injured had a very high "vertical impact rate," while runners who had never been injured had a lower "vertical impact rate." Therefore, the research team concluded that the weight of the landing is more important than the location of the landing.

Mentioning this, some people may ask, is it directly proportional to weight? The researchers found that even runners with very low weights could have a heavy "vertical shock rate" on the ground.

Uninjured runners have a low vertical impact rate and a gentle landing because they make better use of the muscles of the ankles, knees, and hips to cushion them. And those injured runners, they landed on the ground with stiff feet and lack of cushioning.

#05 Reduce the stride length

The larger the stride, the more time the body takes to empty, and the impact of the landing also increases, and the risk of injury will naturally increase. Therefore, for novice or beginner runners, if you want to speed up, the first recommended solution is to increase the cadence, not the stride length.

When you try it, when the cadence increases from 160 to 180 beats per minute, even if the stride is not large, your pace per kilometer can be 1 minute or more faster. Therefore, the training of stable cadence rhythm suitable for their current stage should become the first choice, you can use a metronome, you can also listen to the rhythm of stable and easy to distinguish the special music of the pace frequency when running.

#06 Warm up before running and stretch after running

Warming up before running and stretching after running cannot be saved. Many novice runners do not pay much attention to it because they have not suffered injuries. However, as a person who has come over, I still have to remind you runners once again that warming up before running and stretching after running are necessary for injury-free running. Specific practices can be found in previous articles:

As the saying goes, "sharpen the knife and don't cut the wood by mistake."

#07 Learn to rest

Novice or beginner runners, often in the injury-free running, there will inevitably be omissions, so with the accumulation of running volume, chronic injury is inevitable. Therefore, you may wish to give your body a time to repair, run one break, run two rest one, run three rest one, can be adjusted according to their own reality.

On the day of rest and no running, you can do some special training, and you can do more with less.

#08 Good sleep and healthy eating

When it comes to sleep, I have to mention a celebrity, Gu Ailing. As we all know, she once mentioned in an interview that she sleeps up to 10 hours a day. Regardless of whether it is actually so accurate to 10 hours, at least it is not difficult to find that this is indeed a reconstruction of life and even life.

She is not consuming and filling the style of exercise and work, but there is tension and relaxation, and even from the perspective of time, it may be greater than Zhang's state of enjoying everything every day of life. That's why she attaches great importance to high-quality sleep. Obviously, she knows that the basis of high efficiency and quality of all activities is abundant energy, physical strength and strong health reserves. This habit is bound to benefit for life.

For someone who loves to run, there's probably nothing more painful than an injury. Therefore, as long as you work hard to do the above 8 points step by step, I believe that you who run without injury must be the one who runs the most sassy and beautiful.

Next Monday (May 9) 8:15 p.m. to 10:15 p.m

I will live answer the question of how to deal with menopause, and you are welcome to come to me in the live room with questions