How to run without getting injured

Regarding "running", let's first clarify two concepts: running is not the same as running a marathon. We encourage everyone to run, but we oppose everyone running a marathon; runners are not athletes. Athletes consume their lives, while we protect lives.

If you are a beginner runner who has just started running, I have three words for you.

1. Don't run every day. It is recommended to run every 2-3 days. The essence of running is physical damage. What makes our body strong is not the running process, but the recovery after running ("super recovery"). So we need to give the body a process of repair and regeneration. Of course, the interval cannot be too long, otherwise the muscles will forget the "running memory".

2. Run with time as the goal. Run for 30-40 minutes each time. If you run with time as the goal, will you feel less stressed? After all, time is definitely achievable. It is generally believed that after 30 minutes, the fat content of the energy consumed will increase significantly, and around 40 minutes, the body will secrete endorphins, which will make you experience the "running climax".

3. The core of running is "slow", and low-intensity and easy running is the main method. The faster you run, the more tired you are, and the more you sweat, the better. The running intensity is based on the heart rate: 60% to 80% of the maximum heart rate (220 minus age), or 180 minus age. If the heart rate is too fast, reduce the running speed.