At the beginning of the holiday we may immediately choose to let themselves completely relaxed, can sit not stand, can lie not sit as a way to express respect for the holiday, however, when we really enter such lazy eating and drinking state, not a few days many people will feel uncomfortable or need to properly find some sports to carry out, and during the Spring Festival the vast majority of sports and fitness venues are not open, running is the vast majority of The majority of people will give priority to the way of exercise. For running, as long as you are not new to me, you should know my personal “love” for running, I have expressed countless times on the public number I do not like running, and basically will not spend time on running (of course, this does not mean that I do not do cardio or do not recognize the benefits of running, running as a sport or hobby are Very, very good)
I always recommend that most of the goal is to better shape and strength of the trainer, even in the fat loss period, but also should first consider the diet and strength training, and do not have to put much attention on the cardio training such as running. But that doesn’t mean I don’t recognize running as a sport or deny its benefits, it’s just a personal preference, and it’s like those who think running is bad for joint health, easy to hurt the knees and hips, leading to joint inflammation, it’s a complete pseudo-science and subjective argument.
Although I have suffered many injuries because of playing football, although you will inevitably have people around you who run too much to cause joint discomfort, but these are individual cases, we need to take the evidence to speak, rather than you or your side of what people have experienced to jump to conclusions.
In a 2017 study published in the Journal of Orthopaedic & Sports Physical Therapy, which included more than 110,000 people, the experimenters obtained the following results To support the role that running can play in helping joint inflammation.
Among amateur runners (without strict training goals and high training volume), only 3.5% had hip and knee arthritis; while for sedentary people, the incidence of osteoarthritis in these two areas was as high as 10.2%, much higher than that of ordinary people with running habits; and even for professional athletes and amateur runners who often participate in marathons, the incidence of osteoarthritis was Even for professional athletes and amateur runners who often participate in marathons, the incidence of osteoarthritis is only 13.3%, which is not much more than that of sedentary people.
Although this study failed to verify whether only people with healthy knee joints would run, I believe it can still show that as long as you can run and you are suitable for running, then running itself will not affect the health of your joints and ligaments if it is properly arranged, but can also strengthen them and reduce the incidence of arthritis.
Of course, any sport will cause pressure on the body, and running is a whole body involved in the existence of air movement, not only in the foot on the ground will bear the ground for the lower limbs of the reaction force, but also when running the patellofemoral joint pressure will indeed increase. But pressure and will lead to injury are two different things, on the contrary, running can exercise to the muscles around the joint, and effectively promote the metabolism of synovial fluid, these can play a role in promoting joint health, and although the intensity of running and general anaerobic exercise can not be compared, but in view of it can make a whole body involved, for our bones also belong to the weight-bearing training, and therefore on osteoporosis Such problems that everyone may encounter will also be beneficial. Not to mention the well-known benefits for cardiovascular health and cardiorespiratory fitness and weight management.
But everything is too much, work more may be overworked, drink too much water may be water poisoning, running is the same, when you overdo it this will obviously have a negative impact on you.
How much to run is appropriate
While running posture, speed, field conditions, other sports and your own joint condition can all have an impact on injury, the most important factor to consider is running volume. It is true that there is no one standard that can be used by all, but we can still give a reasonable reference to the upper limit of safety. I believe this number is higher than most people think, with studies giving a recommended upper limit of 92 miles of running per week, which experts believe increases the risk of osteoarthritis. Although the specific reference limit may vary from study to study, but you only need to have a little concept of running, you will know that an upper limit of 92 km is absolutely impossible for most people to reach in a week, even if you run 3 times a week at a pace of 10 km per hour, 1 hour each time, it is only 30 km, which is only one third of the recommended limit.
The real cause of the impression that running is harmful to the joints actually has a greater relationship with some of the people’s quick success, if you are negligent of the activities, a long time in a sedentary and relaxed state, then this will not only affect your physique, but also the joints may appear “disuse” degeneration, ligaments, tendons and muscle function may be In this case, if you suddenly start to exercise with chicken blood, it will lead to a higher risk of injury. In addition, many blindly think that the more you run the better, the more you run the more you can lose fat people, simply will not take into account their own ability to withstand a running injury on the head of the movement, any exercise requires a scientific approach to the gradual process.
Of course, although the popularity of running is very high threshold is also very low, but it is also true that not everyone is suitable for.
For example, the people who are negligent in exercising as we mentioned earlier, should consider gradually increasing the intensity of activities before carrying out regular running exercises.
For example, you already have a certain knee / hip / ankle disease, then running may not be suitable for you at the moment, I would recommend you to carry out some relatively less impact on the joints of aerobic exercise, such as aerobic or rowing machine.
And if you are heavier and want to lose fat, then the same running is not quite suitable to become the form of exercise you focus on at the beginning, resistance exercises more adjustable resistance and lower intensity walking can bring you more help.
There are bodybuilders who died young feel that bodybuilding is dangerous, someone running joint problems running is undesirable, there are athletes retired due to injury feel that the movement is the injury of the body, as if only you choose the project or rely on immobility is the wisest safety, you can have their own choice, but everything should be the facts and evidence, only science does not exist bias.