Find out the good reasons to run healthy and read tips to help you keep your knees safe while running.
“I don’t run because my knee hurts!” You were allowed to lie quietly on the couch watching TV, and now you have to think of something new (or get up and finally start working on your own) because it doesn’t matter!
Even perfectly healthy men and women between the ages of 18 and 35 experience knee pain and swelling after running for 30 minutes. But in fact, running, on the contrary, reduces the risk of inflammatory processes in the knee joint.
According to scientists, jogging not only improves health and fitness (both on the street and in the gym), but also reduces the risk of osteoarthritis.
Surprisingly, running on a paved road is much easier than running on your knees on a normal road. The whole question is how safe street exercises for the knee joints. But first, let me say a few words about the benefits of running outdoors.
Where is the best place to run? Street or treadmill?
The answer to this question is unambiguous: of course, at the slightest opportunity, it is better to run in the street than on the treadmill. Because of this, the speed in the open air is constantly changing, which can vary depending on the terrain at certain points on your course. During such a run, fluctuations in the load weaken the musculoskeletal system, which is positive compared to the constant load on the treadmill, which the body perceives as stress.
Outdoor running is much more effective than running in terms of muscle development and aerobic exercise. It’s all about resistance: the wind can increase your pressure by 2 to 10% depending on the speed you reach!
Stretching can help relieve pain
For every mile you walk, your feet perform over 2,000 strokes. Stretching and yoga are added before and after exercise to improve joint mobility and reduce the risk of injury.
Dynamic stretching before and after a run helps relax the muscles.
- rotate your legs forward, backward and sideways
- rise from the knees to the torso in an upright position
- throw the lower leg back
- lungs while walking
It is recommended to do several yoga stretching exercises after running.
- lung motility or yawning
- warrior post
- half wire and rope
Such a delay not only prevents swelling and pain, but also provides excellent prevention of inflammatory processes in the joints.
Finally, the following two simple rules used by professional athletes will help you avoid knee pain while running.
- bend the knees slightly and run on the feet (like skiing)
- take small steps
But above all, keep in mind that knee immobility and a sedentary lifestyle are much worse than active running. Isn’t that a reason to get off the couch now and start your marathon?