4 things you must practice for healthy running

4 things you must practice for healthy running

4 things you must practice for healthy running

Core tips: To run healthy and safely, it is not enough to practice only your legs. Exercising the buttocks muscles can protect the knees and avoid sore knees.
  Sports scientists have found that insufficient hip strength can cause knees to be sore after running. This is known as patellofemoral pain syndrome and affects the muscles in the front of the knee.
Weak hip muscles also affect the performance of running, because they can’t control the movement of the legs while running, which will cause unhealthy pressure on the knee.
“Runner’s World” magazine has developed an exercise plan with 4 movements, done 3 times a week, to exercise the hip muscles and prevent knee problems during running.
  1.
弓步压腿  双肩及背部放松,一只脚向前迈一步,脚跟先着地,然后整只脚落地,屈膝90度,大腿与地面平行,另一腿也屈膝90度,脚尖着地,同时保持身体upright.
Return to the starting position, change direction, and do 10 times on each foot.
  2.
Side flat yoga: Lie on your side with your arms bent on the ipsilateral side, your upper arm supporting the ground, and the outer side of your ipsilateral foot supporting your body. Slowly raise your hips to form a straight line.
Beginners can bend their legs to reduce the difficulty.
Hold for 15 to 20 seconds, then change sides and repeat the same action.
  3.
One-legged bridge yoga lays on the back with the knees bent.
With the gluteal muscles strong, lift your hips, and when you find balance, raise one of your feet and the ankle on the knee of the other leg. Hold it for more than 5 seconds.
Change your feet and do them 5 times each.
  4.
Step backwards and stand up front facing a step about 20 cm above the ground, step back, stand on one step with one leg with your toes pointing straight ahead, and keep the other knee unflexed.
Keep your body balanced, then return to the starting position, doing 10 times on each foot.