Does jogging for 5 kilometers every day hurt your knees? Nowadays, people pay more and more attention to their health and maintenance. Besides food, they also pay special attention to sports. They want to jog every day, but they are worried that it will affect their knees. Can jogging for 5 kilometers hurt your knee?
Does jogging 5 kilometers a day hurt your knee? 1 Under the right running conditions, running 5 kilometers a day won't hurt your knees.
Because regular and proper running can stimulate articular cartilage and promote metabolism, joint synovial fluid can flow everywhere in the joint, which plays a role in lubricating nutrition and is conducive to improving the toughness and compression resistance of the joint. However, the intensity of running five kilometers a day is not great. As long as the runner's posture is correct and there is no old injury to his knee, he will not hurt his knee.
What should I do if I hurt my knee during running?
When running, the knee will bear 7 times the pressure of the body with every step, so there is a saying that running only hurts the knee, but this statement is one-sided. In fact, there are no fragile knees and no destructive running. Only the wrong running method will hurt the knee, such as the wrong running posture, excessive exercise intensity and knee injury. In this case, running 5 kilometers a day may hurt your knee.
1, excessive exercise intensity
Many people feel knee pain after running 5 kilometers, often because the exercise intensity exceeds their own load. For example, people who don't run much, running more than 5 kilometers at a time, are easy to cause damage to the cartilage and meniscus of the joint.
However, after this happens, the general human body has a certain ability to repair itself, and minor pain and injury will be repaired by rest and maintenance. However, if the knee joint cartilage is not repaired after long-term overload, it may lead to local cartilage softening and rupture over time, causing joint degeneration and inducing knee arthritis.
2. Wrong running posture
The outer figure of eight, the inner figure of eight, leg lifts and running, and the left and right forces are not equal. It's all wrong running posture, especially for heavy people. If you add the wrong running posture, you are likely to feel knee pain after running.
3. Knee injury
People with knee injuries are not suitable for running exercise, otherwise it is likely to aggravate knee pain, and even cause the phenomenon that old injuries are difficult to heal and new injuries add new ones. It is recommended to exercise slowly first to avoid knee injury.
How long does it take to run 5 kilometers without hurting your knees?
It is recommended to finish the game in about 30 minutes.
The shorter the running pace, the higher the exercise intensity, the stronger the impact on the knee, and the greater the chance of injury. Generally, people who have no sports foundation suggest that the pace should be 40 minutes at the beginning of running 5 kilometers, and it is better to gradually increase the pace to about 5 kilometers and 30 minutes after the physical fitness is improved. This speed will not hurt your knees, but also has a good exercise effect.
How to run without hurting your knees?
1, prepare to run the equipment.
Running needs to wear shoes suitable for running, not slippers and high heels. It is best to wear shoes with shock absorption function. In addition, in order to protect the knee, it is best to buy knee pads, which can greatly reduce the possibility of knee injury, and running in autumn and winter can also play a role in keeping the knee warm.
2. Fully warm up before running
Warm up before doing any exercise, and running is the same, to reduce sports injuries. Generally, you can warm up by jogging, and then run at a normal rhythm or interval when you feel light and coordinated.
3. Correct running posture
Pay attention to these three points in running posture: first, start and land with the front foot or middle foot to avoid the knee being too straight when landing, which can play an excellent buffering role in knee bending; The second is to shorten the stride and reduce the damage to the knee; Third, when landing, the feet and knees should point to the direction of the body, so that the stress on both sides of the knees is uneven to avoid injury.
4, usually squatting against the wall to exercise your knees.
Squatting against the wall can be a good exercise for your knees. In order to enhance the compression resistance of the knee, you can squat in three groups every day, three times a day, once 1-3 minutes of exercise. Generally, it is difficult for each group to rest for 2 minutes at the beginning, and the time can be adjusted appropriately, for example, a group of 30 seconds.
Does jogging for 5 kilometers every day hurt your knees? I believe many people think that running 5000 meters every day will really hurt their knees, but the real situation is really not what we imagined! According to scientific research, running 5000 meters every day has little pressure on the knees and little risk of injury!
And if you can keep running 5000 meters every day, in the long run, your knee will be constantly exercised and repaired. Over time, your knees will become stronger and stronger, and even in old age, it is not easy to get some joint diseases!
And research also shows that if there is no habit of exercise, the life of the knee will be shortened! Arthritis is more likely to occur in old age, so exercise like running is very beneficial to the health of knees.
What is the way to protect your knees?
1, you can't run too much
For normal people, if you want to exercise by running, running 5 kilometers a day is enough! You must not pursue too much, and you must not think that running as much as possible. The more we run, the better!
Therefore, you must not run excessively, but you must run moderately and rationally! Excessive running is the most harmful to the knee. After all, knee endurance is limited. Running so fast will only accelerate the aging and injury of the knee!
2. Regular training plan
Actually, I don't approve of everyone running every day. In fact, we can adopt a more reasonable exercise plan to make our knees stronger, better and harder! We can run every other day and add low-intensity aerobic training to exercise!
We can run 5 kilometers every other day. When we are not running, we'd better go for a walk or ride a bike, which can not only exercise, but also reduce the burden on our knees. Give your knees enough rest time to recover!
3, the posture should be right
When I am running, I often see some people running in a very bad posture! Every time I land, I make a loud noise with the ground, banging, and my knees hurt when I look at it. This is a running posture that hurts their knees!
And some people take great strides when running, thinking that they can run faster. In fact, running like this hurts their knees, which is more laborious. After running for a long time, they will feel very tired! This is also a wrong running posture!
So don't run so hard, be flexible, be light when landing, and it's best not to make a sound. Don't take too big steps when running, but improve your pace frequency, so as to reduce knee injury!
Does jogging 5 kilometers a day hurt your knee? In fact, in terms of running volume, the running distance of 5000 meters is the running distance that most people choose, and it is also a more suitable running distance! 5000 meters is not much, but running wrong will hurt your knees!
On the contrary, if you run correctly, 5000 meters a day will not only hurt your knees, but will make them healthier! And long-term persistence can reduce the incidence of arthritis!
So what kind of methods can protect our knees from injury?
1, watch your step.
The problem of rhythm is something we need to pay attention to! Generally speaking, it takes about 30 minutes to run 5000 meters. This speed is more suitable, it won't hurt your knees, and the exercise effect is very good!
Some people run faster, and they can run 5000 meters in 25 minutes or even 22 minutes. In fact, we'd better not pursue such a high speed. The faster we run, the greater the impact on our knees, and the easier it is to get hurt!
2, knee preparation work
We can't just run with our legs. Be sure to prepare your knees before running! If you don't make good preparations, cold knees are prone to knee ligament strain and joint wear!
The hotter the knee, the better the toughness of the knee and the more joint fluid, so the possibility of knee injury will be greatly reduced! So be sure to prepare your knees before running, and don't omit this step!
3. Shock absorbing shoes must be available.
If there is no plastic track around us, when we have to run in concrete, we must wear a pair of good shock-absorbing shoes. Now many international running shoes manufacturers have adopted good shock absorption technology, which can effectively protect our knees!
Therefore, before running, you must go to the specialty store to buy two pairs of running shoes and change them, which can effectively avoid running. The shoes we buy must fit and be comfortable to wear in order to run more lightly and flexibly!