What do 99% people think are the secrets of running without injury? Can you elaborate?

1. Adjust the running plan properly

Adjusting the running plan properly can really stimulate the adaptability of runners and improve their running ability. However, with drastic changes, the body may get hurt because it doesn't have enough time to adapt. Generally speaking, the mileage increased by running every week should not exceed 1% of last week. If you want to improve your speed, you should also know how to improve step by step. In the world of running, the way of training lies in exercise and patience.

2. Get into the habit of running

Only by getting into the habit of running can you reach your best. If you fish for three days and dry the net for two days, resting in the middle will lead to the decline of physical fitness and muscle strength. Therefore, it makes sense that practice makes perfect. Some runners will think it doesn't matter and will practice in the interval soon. In fact, the recovery of the body is not so fast.

3. Do proper muscle strength training

Muscle strength is very important in running, which is conducive to the stability and protection of the body during running, and can strengthen ligaments and tendons during muscle training. In addition, training soft tissues can also help support joints and prevent injuries.

4. Perfect pre-competition training

You can run a marathon only by running 3 kilometers a week, but the former is more likely to get injured than those who run 6 kilometers a week. Therefore, the amount of running is also very important. The track for regular training should also be adjusted appropriately. The training content includes roads, mountaineering classics and rock climbing.

5. You can wear a heart rate meter to control your heart rate

With a heart rate meter, you can accurately and intuitively know your heart rate during running. By mastering the real-time data of heart rate, we can scientifically decide whether to maintain, reduce or increase the current speed and intensity, thus avoiding the risk of overtraining.

6. To control the amount of running

In addition to controlling the speed, you also need to control the increase of running amount. The principle is: the weekly operation volume shall not increase by more than 1%. This sentence doesn't mean that you have to increase mileage every week, let alone increase mileage by 1% every week. On the contrary, pay attention to increasing the amount of running. The premise of increasing the amount of running is that you are comfortable, relaxed and energetic when running, and whether you feel tired and unable to recover after running, and there is no pain. Only on this premise can we increase the amount of running.

7. To reduce the stride

The longer the stride, the longer the body takes off, the greater the impact on the body when landing, the greater the pressure on skeletal muscles and ligaments, and the greater the risk of injury. For most runners who are eager for health or whose running goal is to lose weight, there is no need to pursue high speed and stride.