Olympic hero Hwang Young-jo also ran long distances, and today I would like to talk about running. Many say that running is bad for the knees, and if you only run, you may experience pain. Let's explore why your knees hurt when you run and how to improve that.

There can be various causes and reasons for knee pain while running. First, you might be running with your knees excessively extended. Some people run with their knees fully extended, which can cause issues. During running, your knees should be in a position to absorb shock and maintain elasticity. If you land with your knees fully straightened, it can lead to a lockout in the knees, causing stress between the joints and the surrounding areas.

To help understand this, let's think about jumping rope. If you only jump once and then stop, it may not cause issues, but...

We need to prepare, and to do that, we should be in a slightly bent knee position. If we think about it, there are no cases of falling off from skipping rope once we start; we need to repeat it. Therefore, the body must be ready to move, and for that, we should focus on the toes rather than the heels. If running causes knee pain, we should check if the knee is too straight upon landing. Next, we need to consider whether we are using the heels or the balls of our feet. This is the issue. Just over ten years ago, it was believed that to run long distances, one should land on the balls of their feet, and the key to running, especially for speed, was to endure pain while landing. National marathon representatives would use this technique, running for ten hours in local areas as if they were in a real marathon. First, we need to assess our posture, and then we should consider where the entire body is positioned.

It was said that a 10-minute session should be conducted using the technique. Hwang Young-jo, the hero of the Barcelona Olympics, also explained at the Hwang Young-jo Marathon School that in long-distance running, the heel should touch the ground first, and then the weight shifts from the middle of the foot to the front part. Now, what if we search for running on the largest portal site in Korea, Naver? I will search for running once. When I checked, it says 2 and C written. It is important to note that when running, the heel should touch the ground first, and the center of gravity moves forward while the entire sole of the foot evenly contacts the ground. It is mentioned that this is crucial. If we talk about running, it seems to include sprinting as well, and I noticed that there is another category for marathons. So, I clicked on it. As of 2010, it states that the number of participants has reached a staggering 2 million. That's really incredible. Ten more years have passed, and these days, looking at social media, running...

It seems that there are now far more than 2 million people, considering how many crew members are visible. Anyway, if we look at the temperature of the marathon, it says fifth here. Among the details, when releasing tension in the ankle, the heel is extended forward. At the same time, as the beautiful foot is checked, if you roll the foot while landing, it will bounce towards the toes, making it convenient for the waist and hip to move forward. That's what I mean. Everyone is saying this, so if you think that finding the heel is naturally correct, let's take a look at the next data on the famous spots. In the case of the great company, the external research attached dynamic sensors to the ground and compared the impact according to the landing method. In the graph, it shows that the low-quality part gets pushed, and the impact that occurs before the fan base is formed acts as a re-acceleration of the forward motion. This impact...

As the size increases, the efficiency decreases. Looking at the graph, when landing on the heel, the temporary axis is at its largest. When landing with shoes, the temporary axis decreases, but it is still noticeable. Then, when landing barefoot on the front part of the foot, you can see that the temporary axis disappears. It's important to note that not only does the heel drop, but at least 1.5 times to a maximum of three times the impact is transmitted to the body. If we think about the reason, in order to land on the heel, one must naturally extend their leg, causing the landing point to be in front of the body's center of gravity. This results in applying a brake to the forward movement. In the field of athletics, I often experience that aspects I once thought were obvious are overturned by new research findings. Therefore, a teacher I respect once said this.

In ten years, the juniors who come after us might say that what we are currently teaching is wrong. That's why it's important to consider the mountains that are necessary and those that are not. Previously, I thought it was correct to write about cavities in the back. An Olympic gold medalist mentioned this, and there are indeed incorrect aspects as well. However, it is also true that various studies and data have led to the emergence of less efficient methods. Therefore, we must examine whether people are still running on their heels. I was running on the introduction level in Anyang, and I thought about changing my running style to something like the midfoot or forefoot. Is it possible to run without knee pain, avoiding thoughts of midfoot striking? Personally, I highly recommend using slopes to improve running form. If it's not an old-fashioned method, this training can help adjust your form. Isn't this just hill running?

If I say that it’s more difficult, of course, it is much more challenging. However, when you create a slope like this and start running, you have to be at a higher position than usual, which means your ankles are pulled more, and you have no choice but to use them completely. Additionally, it naturally increases the chances of creating motion, like when you’re running or jumping. In this situation, the heel tends to hit the ground first, which makes it more difficult. Also, because of the angle, it creates an environment where the knees are excessively stressed. No matter how much you try to avoid putting pressure on your knees, you’ll quickly realize how difficult it is when you run downhill once. Therefore, if you create a slope like this, you can prevent excessive strain. If there isn’t a sloped area where I exercise, then…

Let's go out and run to a place with a bit of a slope from the dispenser, but be sure to walk slowly when coming back down. If you keep going up and down, excessive stress can occur. If you set up a soldier and start running, even those who usually experience knee pain while running can run without pain. Naturally, not only can you improve your fitness, but you can also manage your diet effectively. However, I only recommend this for those who usually experience knee pain when running. Personally, I wouldn’t recommend it for those who have knee issues if they are watching this video and want to run. There are clear limitations to exercising just by watching a video without a professional accompanying you. Even if you are capable, it's difficult to maintain proper form on your own, which could lead to worse conditions than before. Today, let's discuss why people experience knee pain when running.

Let's explore how to run without knee pain and enjoy a healthier running experience. One thing I want to emphasize is that when running, I spend almost half of my time warming up my body. For those who usually experience knee pain while running, I recommend doing dynamic stretching and massaging the areas around the knees before you start. So, for today's topic, let's be cautious and take care of our bodies, especially for the young people who feel confident that they won't get hurt. I used to think the same way when I was younger. So, let's keep that in mind and take care of ourselves. It's been a while since I've shared this, so I needed to say it.

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무릎이 아프면 달리기 하지 말라고? 무릎 아프면 유산소 운동은 못할까?_달리기 무릎