Media Exercises

How and Where to Run to Not Damage Your Knees

Of course, the excuse "I can not run because it will hurt my knees" is the most used by the sedentary and lazy on the couch, but its 'validity' may finally be coming to an end.

Healthy men and women 18 to 35 years old who ran for 30 minutes did not suffer pain and / or swelling in your joints - in fact, running ended up reducing inflammation, according to a study ofBrigham Young University.

In other words, jogging can not only help you feel better in and out of the gym but also make you less prone to having a disease like osteoarthritis. This only justifies taking a few laps in the square or the boardwalk, or even on the treadmill of the academy... but where should you do this, in fact?

Is it better to run outdoors or on a treadmill?

Choose to run outdoors instead of on a treadmill whenever possible, says Irene Sprague Davis of Harvard Medical School, Ph.D.

"When you run outdoors, you are constantly varying your speed, and the terrain and surfaces are always changing, "says Sprague Davis, who specializes in the outdoors. "These changes provide greater variability to your musculoskeletal system" - much better than the repetitive stimulus incurred in a treadmill workout.

Oxygen consumption and muscle recruitment are also greatest when you run outdoors.

Work your wind resistance - which can increase the workload of a runner by 2-10%, depending on your speed - and running outdoors will always be the best choice.

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How to stretch to reduce knee pain while running

As each foot hits the ground about , 00 times per mile when you run, Davis suggests adding a few stretches and yoga to counteract stiffness and prevent injury while you are regaining shape to the air free.

  • See more:10 best stretches for running.

Dynamic stretches before running, such as raising legs, knees and bottoms, loosen muscles. Post-race, yoga-based movements help increase range of motion, as well as prevent swelling and pain and keep the anti-inflammatory powers strong.

There are also some simple jogging tricks to avoid knee pain: put the weight on your ankles, not your hips, and take shorter strides (count how often your feet hit the ground in a minute and try to make 80 touches).

The BYU study also found that, compared to running, sitting up is substantially worse for the knees. So, sedentary friend, the race starts now! There is no more time to lose.


Have you ever used the excuse of having knee pains to not exercise? Have you done exercises like running often or not? Comment below!

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