can your body withstand the weight of running

When you run, each step you take can generate up to five times your body weight in impact on your feet, ankles, knees, hips, and spine. If your muscles are weak, you risk injury. Set aside three days a week to do the following exercises to strengthen the most vulnerable parts of your body, such as your knees.

Stand with one foot in front of the other, hands against the wall, and bend your knees, shifting your weight forward until you feel a stretch in your front ankle. Bring your front knee close to the wall, hold for 3 seconds, do this 20 times, then switch legs and repeat the above steps to complete one set. Do a total of 3 sets.

Hold a dumbbell in your left hand (weight depends on individual capacity, should not be too heavy), lift your right leg while bending forward to let the dumbbell naturally lower. Once the dumbbell reaches the middle of your calf, slowly straighten up and return to an upright position. Repeat this action 12 times, switch legs, and complete one set. Do a total of 3 sets.

Step back with your right foot, lower your body into a lunge, place your hands behind your head, rotate your upper body to the right, then return to the starting position. Do this 12 times, then switch legs and repeat the above steps to complete one set. Do a total of 3 sets.

Model: Chen Shaolin (@MrChen and MissXiang)