Running can be said to be the simplest and most easy-to-perform and most involved in our daily lives, and it has a lot of benefits to the human body. Someone asked, is it good or bad for men in their 40s who run four kilometers in the morning every day?

Analysis of the pros and cons of men who are 40 years old, running four kilometers every day

We know that running can exercise most of the muscles of the human body, improve the endurance of the heart and lungs, promote blood circulation in the machine, etc., and there are many benefits. So, a 40-year-old man who keeps running 4 kilometers in the morning every day is good or bad for his body? It should be said that as long as the body can easily withstand the strength of 4 kilometers of sports, it will definitely be beneficial to physical health. However, if you have heart disease or cardiopulmonary deficiency, the running distance of this 4 kilometers should be reduced properly.

In addition, if you are just starting to run, you should also have a lot of your usual distance of movement. For example, if you basically didn't move or rarely move, it is not recommended to run 4 kilometers at the beginning to avoid unnecessary damage to your knee joints. It is recommended that when you start running, it is best to go step by step, generally increasing the distance of movement by 10% every week.

In addition, regarding the strength control of a single exercise, everyone can make a preliminary judgment: if you can laugh with friends at will, it means that you are running a little slow; if you can't even get angry and cannot even say anything, it means that it is too fast; the best running strength for fitness is that you can say short sentences when running, but not very close.

What are the common ways to prevent running injuries?

(1) Avoid excessive strength of single movement: it should be improved step by step. Ordinary runners can first prepare aerobic exercise foundation by jogging for a long time, and then undergo high-strength intermittent training.

(2) Avoid long-term losses: pay attention to rest. If you increase your running volume every week by more than 30% of the previous week, you will have at least 1 to 2 days off each week.

(3) Running posture standards: Standard running posture is an effective measure to avoid runners' knee joints from being damaged. During running, you should raise your chest and raise your head, bend your arms around your chest and squish your abdominal muscles tighten, and keep your waist and back straight.

(4) Choose suitable running shoes: When trying to wear running shoes, the tip of the foot is pressed down to the front and a index finger should be inserted into the heel of the shoe.

(5) Enough body activity: Be sure to have a full body heat before running, to ensure a hot body for at least 5 to 10 minutes, which can speed up blood circulation, and improve the flexibility of muscles, tendons, and strands, increase the scope and stability of the correlation activities, and reduce the occurrence of acute exercise injuries.

In short, it is very difficult for a 40-year-old man to get up early and run 4 kilometers. This is a passionate life attitude, to be healthy and full of energy, but at the same time, you should pay attention to your physical strength and prevent your knees from being damaged, which is perfect!

The original text is taken from Fang Jian, deputy director of the People's Hospital of Huadu District, Guangzhou City, Weibo