Want to run not hurt the body, do "six" run out of health

Running, running into the hospital...

Running is supposed to be a full-body exercise, and running properly every day is good for your health. But some people end up in the hospital because of running.

Uncle Wang, a neighbor, went to the physical examination a month ago, the doctor said that Lao Wang's weight is too fat. So after the physical examination, Lao Wang insisted on running every day, from the beginning of 3 kilometers to 5 kilometers now.

After reducing fat a month, Wang Shu discovers weight change is not big, but knee often aches however...

Go to the hospital to check, the doctor said to Wang Shu, wrong running not only can not achieve the effect of exercise, but also you will be this kind of situation, or suggest you do not run again, go back to let the knee rest to see again!

After returning home, Uncle Wang and I made fun of it, wondering why running would cause illness. After I and Wang Shu some analysis, Wang Shu seems to understand all, the problem lies in the shoes.

What factors affect your health while running?

01 Shoes are uncomfortable

Uncomfortable shoes are the main cause of wang Shu's knee pain. Why does running with uncomfortable shoes affect your health? Our feet need to support our whole body, and when our feet feel uncomfortable, our whole body feels uncomfortable, which can affect our health over time.

02 Running form is not correct

You should not think that running is easy, just run, the truth is not the case. The wrong form of running will only "burden" your body.

For example: hunchback running, will make the scapula and hip in a stiff state, thereby affecting the health of cervical spine; Other factors that can affect bone health, especially knee joints, include too much sway, the wrong heel position, and the inclination of the body during running.

03 Long periods of intense exercise

According to Wang Shu's self-statement, wang Shu not only has the problem of shoes in the process of running, but also has a relatively high exercise intensity. For someone who has never run before, running 3km for the first time is a challenge. And in a short time, Wang Has increased from 3 km to 5 km. Studies have found that long-term, high-intensity exercise can cause serious disorders in the body's cells, which can lead to health problems.

Therefore, it is recommended that you do not have to pursue how far you can run when you just run, but according to your own situation. In the process of running, if there is shortness of breath, dyspnea and other phenomena, you need to stop running immediately. Such as:

When Wang Shu just started running, after running 1000 meters, he would appear shortness of breath and other uncomfortable state. Then, wang Shu's "limit" at the beginning is 1000 meters, and at this time, he needs to stop immediately to have a rest.

When you stick to running for a while and find that you can easily run 1000 meters, you can slowly increase the length of your run. No matter how far you run, try not to overdraw your energy expenditure.

What are the dangers of running incorrectly?

The knees are the ones that suffer the most when you run wrong. I believe we have heard this word "running baili only hurt knee", long-term incorrect running, knee may appear meniscus injury, arthritis and other diseases.

· Meniscus injury

Long-term strenuous exercise or by external impact, leading to meniscus injury is the main reason. The meniscus acts as a "barrier" in the knee, reducing bone friction between the thigh and calf. Meniscus injury is not like other injuries, when the meniscus damage, it can not be restored to the original. If the degree of injury is relatively light, it can be treated conservatively; If the damage is severe, surgery may be required.


Arthritis is one of the most common knee problems in running. Non-professional runners had a 3.5 per cent risk of developing arthritis, while professional runners had a 14 per cent risk, the Journal of Orthopedic and Sports Physiotherapy reports.

Although said that running will bring certain damage to the knee joint, but not absolutely.

Want to run not hurt the body, do "six" run out of healthRemind everyone: want to run not injured, need to do the following:

① Don't run on an empty stomach: friends who like running in the morning should pay attention! Try not to run on an empty stomach. If you choose to run when your energy is exhausted, you may suffer from hypoglycemia.

② Wear professional running shoes: When running, you need to wear special running shoes. Professional running shoes not only keep our feet comfortable, but also reduce the risk of accidents. In addition, when running, try to choose a relatively flat road, can avoid the risk of falling because of uneven road, sprain foot;

(3) before running to warm up: running to the appropriate activities of knee joints, ankles and other parts, so that the body into the state of exercise in advance, reduce the probability of muscle injury in the process of running;

(4) Pay attention to the standard of running posture: when running, we need to pay attention to running posture. The body is slightly inclined, and the center of gravity is placed in the middle of the feet. During running, avoid landing the whole foot at the same time. To cultivate heel first, toes pointed up;

(5) Control running speed: running time as far as possible to choose jogging, control speed, such as: run 5 km, time as far as possible to control in 40 minutes. Don't run too fast. Running too fast will do harm to your body. Of course, if you run too slowly, it's hard to see your body change in a short time.

⑥ Stretch after running: remember not to rest directly after running. If it is a long run, it is recommended to walk for 3 to 5 minutes after running to give the body a buffer time. After you walk, you can stretch properly, which not only promotes muscle growth, but also relieves muscle aches from running.