Running for Decades with Healthy Knees: How to Achieve It? See Here
Now there are many runners, but it can be said that not many of them are successful runners! Many people have been injured in their bodies because of running, whether more or less. This cannot be said to be a successful runner!
Some people have run for ten years, and their knees are worn out to the point where they can hardly walk. Some people have run for decades, and their knees remain intact. This is the huge gap between runners and runners, and the gap between running levels!
Running for decades with intact knees can be considered a successful runner. In fact, it is very difficult for many people to achieve this, and some people have quit running after only a few years, resulting in cartilage erosion, meniscus injuries, and ligament strains!
It is not impossible to run for decades with intact knees. This requires us to master scientific running methods and running techniques. Even a slight mistake can cause knee injuries!
As a runner who has run for more than fifteen years, I have the most experience to share with you!
1. Maintain a reasonable weight
The impact on the knees is closely related to our weight! If our weight is overweight, the impact on the knees will exceed the standard. Without a doubt, if we allow this situation to continue, the knees will inevitably be injured!
Therefore, I suggest that everyone maintain a reasonable weight. If your weight is too large, we can first use gentle brisk walking to lose weight, and after the weight decreases, we can go for a run, which will greatly reduce the pressure on the knees!
2. Leg muscle training
Our leg muscles are attached to the bones of our legs, and they are the strongest protection for the knees. Therefore, we must allow our leg muscles to be fully trained to strengthen them and increase their volume!
Therefore, the combination of running and muscle training is the best. After running, we can perform muscle training to strengthen the legs through automatic training. The best way is to do squats, several sets of dozens of times a day, which can achieve good results!
3. Stretch to protect the knees
Many people neglect stretching before running. A large part of the knee injuries are due to our insufficient stretching before running or no stretching. If we do not stretch, our bodies will not be flexible, and running will not be flexible!
If our bodies are not flexible and coordinated during running, our running posture will lead to abnormal knee loading, increasing the pressure on the knees and increasing the risk of knee injuries!
4. Moderate exercise
I once knew a running genius on the playground who ran very fast and ran for more than an hour every time. I was very admired at first, but later he injured his knees and had difficulty bending them!
This tells us that moderate exercise is the wisest way to exercise. If your running volume is too large, even the best knee protection methods will be ineffective and cause continuous knee damage!
The best state is to run at a steady pace, and each exercise lasts 30 to 40 minutes, with a running frequency of two days, so that the knees will not be harmed by excessive exercise!
