96% of people run wrong if this continues your knees will be done for
Data shows that 96% of people run incorrectly, with improper running methods causing up to 40% of injuries, most of which are irreversible.
Today's article will teach you how to run correctly and the precautions you must take while running. If you are a running enthusiast, please read on carefully.
We often see news reports of people injuring their knees from running, ending up in wheelchairs; or even sudden death due to incorrect running methods. The following three cases illustrate the severe consequences of incorrect running.
Exercises for the gluteus medius and minimus muscles.
Case 1: Severe Meniscus Wear
A man in Shanghai insisted on running on a treadmill every day. After six months, his left knee hurt whenever he bent it, rendering it almost useless and nearly paralyzing him. Applying ointment did not help.
Hospital examination revealed that his meniscus was severely worn and needed to be removed. Continuing to run would lead to paralysis.
Case 2: Difficulty Walking
A female executive at a certain company ran every day to maintain a good figure. After just six months, she found it difficult to walk, almost paralyzed. Why?
A hospital check-up revealed that her excessive running and incorrect running posture had worn away half of her patellofemoral cartilage.
Case 3: Sudden Death
A man suddenly collapsed near the track in Beijing's Chaoyang Park and unfortunately died despite rescue efforts.
Sudden death while running is not uncommon. Experts warn that improper exercise methods are the main culprit, especially for those unfamiliar with running and their own bodies, significantly increasing the risk of sudden death.
Things You Must Know About Running
Dizziness while running could be a precursor to a stroke. Those who do not exercise regularly should be particularly cautious. Symptoms like dizziness, palpitations, and lightheadedness should prompt you to slow down or rest.
Data shows that 90% of people run incorrectly. Here are some running tips. Are you running correctly?
1. Replenish Energy Before Running
Most people choose to run in the morning or for an hour. Therefore, it's necessary to replenish some energy before running, such as whole wheat bread, bananas, or energy bars.
2. Choose a Pair of Well-Fitting Running Shoes
A suitable pair of running shoes will not only make running more comfortable but also reduce foot pressure and lower the risk of injury.
Shoelaces that are too loose or too tight can cause toe cramps, heel slippage, and foot pain.
3. Wear a Full Set of Sportswear
Wearing a complete set of sports gear while running will make you feel less burdened. Ill-fitting clothes can affect your running posture and indirectly harm your body.
4. Master the Correct Running Posture
Here are some common incorrect running postures,These are knee killers!
× Body Perpendicular to the Ground
This running posture puts significant pressure on the joints. The correct posture is to lean slightly forward, increase stride frequency, and land lightly.
× Overstriding
This running method easily causes fatigue, which is one of the reasons for chronic injuries. The correct running posture is to avoid lifting your legs too high, reducing joint impact and slowing down fatigue accumulation.
× Landing on the Heels
This running style puts significant pressure on the ankle joints. The correct running posture is to land on the midfoot, quickly push off after landing, and find a comfortable posture.
5. Stretch Before and After Running
Many people start running directly, which is unscientific. Stretching before running can warm up and prevent injuries, while stretching after running can relax muscles and promote recovery. Here is a full-body stretching guide, take it with you.
6. A Knee Strengthening Exercise
If you run frequently, learning this exercise can strengthen your knees and maintain knee joint health. It also helps in the recovery of surrounding muscles and ligaments.
Wall Sit
Stand with your feet shoulder-width apart, back against the wall, tighten your abdomen, and keep your thighs tense. Your lower legs should be perpendicular to the ground, and the angle between your thighs and lower legs should not be less than 90 degrees. Your knees should not go past your toes. Hold for 3-5 minutes each time, doing 10-20 minutes a day.
Running requires passion, but it also requires science!Don't forget to remind the runners around you about these tips.
Exciting Event Recommendations
Shanghai Shencheng Online Marathon
