Running is one of the most convenient exercise programs loved by the public. As the saying goes, if you have nothing to do but run, you will live a long and healthy life for 100 years! However, some people like to run long and fast with high intensity, so that the knee is easily overburdened and injured. Today we will tell you how to run without hurting your knees. The knee joint is one of the joints with the most movement and the most weight on the human body. The knee joint bears all the weight from the body, and there is even additional weight. Studies have shown that when both legs are standing at the same time without flexion, both knees carry half of the weight above the knee, about 43% of the weight; when standing on one leg, about twice the weight; when walking on a flat surface, the knee can carry two to three times the weight; when walking fast on a flat surface, it can increase to 4.3 times the weight; and when walking up and down stairs, 4.4 times and 4.9 times, respectively; when running, about four times the weight. approximately 6 times when playing ball; and up to approximately 8 times when squatting and kneeling. The location and structure of the knee joint makes it subject to greater impact and stress than other joints, and is a joint that is prone to sports injuries. The correct running does not hurt the knee In fact, running exercise is very good, but many people want to rush, often beyond their tolerance range. When running to slowly increase the speed and mileage. In general, exercise must be measured. As long as the running posture is reasonable, the amount of exercise is not too much, and there is no basic knee disease, running will not hurt the knee, but will increase the strength of the lower limb muscular system, enhance the bone density and bone strength of the bones. How to run to not hurt the knee? 1, before running, it is especially important to choose a pair of running shoes that fit. 2, to choose a flat surface site, and warm-up activities. Keep a good running posture. Reasonable running posture can effectively reduce the impact of running on the knee. 3, after returning home, can be appropriate to the leg muscles hot compress, massage the joints and surrounding soft tissues, while relaxation exercises for the knee joint, so that the fatigue of the joint to get a full recovery. To protect the knee joint, on the one hand, we should pay attention to control the amount of exercise, if you feel pain in the knee to rest. In addition, it is important to rely not on protective gear to protect, but on muscles to protect. Practice muscle strength, responsiveness, sensitivity, etc. To sum up, we can find that, to keep the knee from being hurt in the process of sports running, you must learn to run in the right way.