Running to protect the knee method of large weight suitable for running

May 22, 2023

Knee is the high incidence of sports injuries, running knee is also the trouble of many runners, so how to run to protect the knee from injury?

Use treadmill/elliptical instead

First of all, choose the treadmill, treadmill has a cushioning structure can absorb the impact of pedaling, reduce the impact on the knee, and the treadmill can completely simulate the running conditions, the maximum degree to restore the state of outdoor running. Secondly, choose the elliptical machine, elliptical action and running similar, and because the palm of the foot does not need to leave the machine, so will not produce a strong impact on the knee, so do not worry about knee injuries.

Adopt the right running posture

A variety of strange running posture is the culprit of knee injuries, the wrong use of the knee, will affect your running results and health. 1. Straighten the waist and lean slightly forward with the upper body. 2. keep the hip joint stable, do not lean back and forth. 3. land on the forefoot first, then crush the transition to the rear palm, keeping the knee slightly bent. 4. Relax your arms and adjust the swing according to the rhythm. 5. control the step frequency, control it to 160 to 180 times per minute is appropriate.

Pick a line with flat terrain

A lot of large elevation changes, rapid changes of direction, your knees will encounter great challenges. Choose a flat route, preferably a plastic track if you can. The elastic cushioning will reduce the impact on your knees and make you run longer.

Reduce your own weight

It's very simple and needs no explanation. When your weight is reduced, the earth's gravitational pull on you is reduced, and each step you take is less heavy, so your knees are less likely to be injured.

Reduce the intensity of running

You can reduce the intensity by lowering the running speed and shortening the running distance, both of which reduce the load and give the knee a chance to breathe, so it will not be so fragile.

Wearing excellent shock-absorbing running shoes

Top cushioned running shoes can absorb a lot of impact, there are usually two kinds of mechanical structure cushioning and material cushioning, go pick a pair of favorite cushioned running shoes and believe in the power of technology.

Strengthen the leg muscles

The muscles around the knee joint are well developed and can wrap around the knee like armor, making the knee more stable and helping you cope with heavy training easily.

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