Did you jog very hard today? As the metronome opens its pace and masters the rhythm of the rhythm, super jogging has been very popular in recent years, and more and more people are keeping up with this trend of sports. Wu Junjie, director of the Rehabilitation Department of the Central Hospital of Taipei Municipal United Hospital, said that ultra-jogging looks like it is not breathable or tired, but if you have a wrong posture or overtraining, you will also get sick.
Too frequent and not hot, I'm afraid of knee injuryWu Junjie shared that a middle-aged man was diagnosed with a super jogging that it was easy to get started, and there were benefits of reducing weight and controlling blood sugar, so he tried this popular national movement. I just started running very interestingly, just like following the beat-up movement, directly increasing the number of running times. I originally ran 2 to 3 times a week, but then I did it almost every day. As a result, I went to the door to report it after two weeks of running.
The patient mentioned that super jogging requires mastering the skills of "small pace and fast frequency". The speed is set to about "1 minute 180 steps", and the 5-minute running run is increased to 10 minutes. In order to improve the fitness effect, he practices super jogging every day. Unexpectedly, the knee felt like Kaka, and the tightness and pain became more and more obvious. After a diagnosis, I found that I was suffering from degenerative joint inflammation.
Wu Junjie emphasized that super jogging looks light and not hurt, and is also known as a way to lose weight. Many people forget to control their exercise as soon as they run, and even think that low-strength exercise will increase the time of running. Just like long-term walking, which will increase the external force that will increase the foot bottom or the repeated foot bottom. If you run too much, you will also cause plantar fasciitis. It is recommended that patients improve a lot of situations before jogging with warm-up and stretching movements, and pay attention to the correctness of their posture.
Hand straight and knees slightly tilted. Don't tiptoe.Unlike the general jogging posture and the first stance of the ground, Wu Junjie pointed out that because of the fast pace of ultra-jogging, the front foot should be put on the ground first, but be careful not to turn into tiptoe running, otherwise it will easily cause the burden of the calf, Achilles tendon, and plantar fascia. Although the ultra-jogging is relatively peaceful, it is absolutely necessary to get hot before running, which can promote blood circulation and prevent sports injuries.
While running, Wu Junjie reminded that you should raise your head and straighten your chest and your back. If your head is forward, it will cause imbalance in the shoulder muscles and damage to the neck. Do not overload any exercise. Ultra-jogging seems harmless. Beginners must use an emoji to follow the steps and control the exercise time. When excessive exercise causes the muscles to be extremely tired, the body will cause inflammation reactions.
The correct posture of super jogging is 5 points1. Straighten your back, slightly raise your chin, focus your eyes on the front, and keep your head up and chest up.
2. When running, the knee should be slightly tilted and the thigh should not be raised too high, which can reduce the burden on the knee and the linkage.
3. Pay attention to the force of the palm of your front foot falling to the ground and trample it lightly to prevent your foot from getting heavier and heavier.
4. Maintain small steps and high steps, do not quickly and slowly, follow the rhythm of super jogging.
5. Although the movement amplitude is small, you should still pay attention to the movement of your arms and naturally swell with your body.
Responsible editor: Gu Zihuan