1, people who have no exercise habits, walking can reduce sports injuries.
Krauth Kanbers, a German sports expert, pointed out that every step an ordinary person takes, the impact on the soles of his feet is about 1 ~ 2 times of his weight, only about 1/3 of his jogging, and the stress on his knees and ankles is much smaller. Under normal circumstances, there will be no serious knee and ankle injuries when walking, unless you step on something like a stone and sprain your foot or get trampled by a companion behind you.
2. It is safer for the elderly and obese people to walk.
The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no exercise habits, it is safer to walk. However, if the elderly who have the habit of running exercise since childhood have good adaptability to their knees and ankles, running exercise is safe.
For obese people, walking is safer than running because of their heavy weight and high pressure on their knees and ankles during running, which is easy to cause knee and ankle injuries.
Advice for pedestrians
Walking and running have the same health promotion effect, but you need to spend more time.
New scientific research shows that walking is at least as effective as running, and it seems better for some people who don't exercise regularly. Runners are far less likely to suffer from hypertension, diabetes and heart disease than people who don't like sports. Running for an hour every day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. Because of the same energy consumption, it takes more time to walk. But running or walking is much better than not exercising.
Promoting healthy weight loss requires a certain speed-go fast (go fast)
People who take walking as the main exercise mode can't bring real benefits to their health because of insufficient exercise times and insufficient walking speed, and the total exercise load can't meet the requirements of promoting health. In a telephone interview with 7,600 adults in Michigan, USA, it was found that only 6% of the respondents who took walking as their only leisure exercise really reached the health standard. Walking to achieve fitness goals requires striding, holding your head high, swinging your arms, and reaching a certain speed.
1, striding: After striding, the heel first touches the ground, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground. Knees should be slightly bent.
2. Hold your head high: keep your back straight and don't lean forward like running.
3. Swing your arm: Swing your arm actively. Swing your arms so that the upper arm and the lower arm are about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65438+ per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.
Try walking in northern Europe.
Nordic walking is walking with crutches. With the help of two walking sticks, it can make people participate in sports while walking. The walking stick eliminates the pressure on the hips, knees and ankles during running, so you can't feel the vibration during running. Nordic walking is very easy to reach the bull's-eye rate of aerobic exercise, suitable for walking for a long time, realizing the simultaneous exercise of large muscle groups all over the body, and becoming the best aerobic exercise mode. The State Sports General Administration has promoted Nordic Walking as an excellent national fitness project to the whole country. The effective use of crutches can also reduce the pain and stiffness of neck and shoulder, improve the stability of trunk and bad posture.
Stretching after running is ignored by many runners. After running, they are very tired, just want to eat something quickly, take a quick bath and have a rest, and often skip stretching. Fully stretch your muscles, ligaments and even fascia, so that it can quickly recover from fatigue and become more powerful when regenerating. But if you don't stretch after running for a long time, the muscle ductility will become smaller. It will not only affect the stride size, but also affect the running posture. For example, a lot of pain in the outer edge of the knee is caused by the tension of the outer thigh (iliotibial tract). Because the iliotibial tract is not well stretched, it is in a tight state for a long time, and the lateral edge of the knee joint is excessively stretched, causing pain. At this time, pressing the outer edge of the thigh with your hand will also cause pain. Full stretching of iliotibial tract can relieve and prevent knee pain.
A simple way to stretch the iliotibial tract is to stand with your legs crossed together, bend down and try to touch your toes, feel the pain on the outside of your hind legs for 30 seconds, and then change your other leg. Repeat 2-3 times.
How to prevent knee joint injury by running to lose weight
1, adjust running posture:
(1) when landing, try to control the position of the ankle just below the knee, or a little bit back. The bending at the knee will play a good cushioning role. The posture that the runner does the most harm to the knee joint is that the position where the foot lands is in front of the knee joint, which leads to the knee joint straightening. At this time, a considerable forward force impacts the knee joint through ground feedback.
② The position of the foot tribe should be controlled as far as possible in the forefoot, especially the center of gravity should be between the big toe and the second toe. This center of gravity position is to arrange the stress point of the leg reasonably. Whether the stress point is closer to the lateral, medial or posterior side of the foot, it will cause lateral impact on the knee and lead to injury.
(3) control the stability of the body and don't shake. Your body should be like a steel plate when running. Because swinging from side to side will make the center of gravity change continuously in the lateral direction, giving the knee a lateral impact force. The front side of the knee has the strongest ability to bear weight. Therefore, don't swing your arms too much and take a big step forward too much during running, because these will increase the instability of your body.
2, strengthen muscle training: the strength of the legs, especially the thigh muscles, can provide corresponding protection for the knee joint. The quadriceps femoris on the front side of the thigh is stronger, which can reduce the impact on the knee when landing. Many pains in the front of knee joint are caused by quadriceps femoris weakness. Squatting against the wall is the easiest way to exercise quadriceps femoris. Squatting against the wall is a static action, and the knee joint does not retract, so the influence is small. But don't pursue the time and intensity of squatting from the beginning in the training process. Pay attention to the standard of posture, such as don't bend over, keep your hips stable, and put your knees vertically above your ankles.
3. Pay attention to stretching and relaxation: It is necessary to relax and warm up before running. Many sports injuries occur at the beginning of training, and the body has not fully adapted to the sports state. The joint capsule of the whole body joint has not secreted lubricating fluid, and the muscles are still stiff and inelastic. If you start intensity training at this time, it is equivalent to the feeling that the car has not warmed up, and it will directly start to pull to a high speed of 200 kilometers. Therefore, you should warm up enough before each run. If you don't want to warm up in place, you can use the first 1/4 mileage to relax and warm up by jogging. When you feel relaxed and coordinated, run at a normal speed.