转自：北京日报客户端 "跑步会伤膝盖吧？"每当我鼓励大家积极参与运动锻炼的时候，总会收到这样的问题咨询。实际上"跑 步伤膝盖"是一种误解。今天就跟大家分享如何科学跑步，在锻炼身体的同时还能兼顾关节健康的小窍 门。 锻炼肌肉稳定膝关节 膝关节的稳定性，很大程度上依赖其周围的肌肉群，包括大腿的前侧和后侧、髋部和臀部肌肉。肌肉越 强壮，"减震"效果就越好，膝盖也就越稳定。要想让这些肌肉得到有效锻炼，有两个简便易行的方法。 靠墙静蹲 背部贴紧墙壁，双脚分开与肩同宽，缓慢下蹲至膝盖呈90°。如果疼痛，可调至能耐受的角 度。保持10至30秒，每组3至5次，每日2组。 拉伸方法 运动结束后，慢走10至15分钟；针对腿部、臀部和背部等进行伸展；必要时用相应的按摩工 具放松大腿和小腿，促进乳酸代谢和血液循环。 选择恰当的装备和场地 坐姿腿屈伸 坐在椅子上，缓慢伸直腿至膝盖完全伸展，保持2秒后缓慢放下，每组15次，每日3组。随 着膝盖力量的增强，可在脚踝附加"阻力带"以强化锻炼效果。 找到合适的跑步姿势 跑姿因人而异，没有绝对统一的标准，但是有些关键原则还是需要统一遵守的。首先要杜绝"内八 字"和"外八字"，否则不光伤膝盖，还很 ...

Core Viewpoint - The article emphasizes the increasing popularity of running as a sport and the importance of proper preparation, technique, and recovery to enhance the running experience and reduce injury risks [5][28]. Preparation Before Running - Health assessment is crucial; individuals with underlying health conditions or severe obesity should consult a doctor before running [7]. - Proper equipment selection is essential, including choosing the right running shoes based on foot arch type and ensuring they are not overly worn [8][9]. - A thorough warm-up routine is recommended to prepare the body for running, including dynamic stretches and specific exercises to activate muscles [11][16]. During Running - Maintaining correct running posture is vital, including keeping the head up, core engaged, and avoiding excessive impact on the knees [18][20][21]. - Gradually increasing running intensity is advised, following the "10% rule" to prevent injuries and ensure sustainable progress [22]. - Monitoring body signals, such as heart rate and physical discomfort, is important to ensure safety during runs [23]. Post-Running Recovery - Cooling down with light jogging or walking for 5-20 minutes is recommended to help the body transition after running [25]. - Static stretching of major muscle groups should be performed to aid recovery [25]. - Adequate hydration and nutrition, including carbohydrates and proteins, are essential for muscle repair [25][26]. - Rest days are necessary to allow the body to recover fully [26]. - Engaging in cross-training activities can enhance overall fitness and reduce the risk of overuse injuries [27]. Overall Benefits of Running - Running is highlighted as a low-barrier activity that can be enjoyed by people of all ages and fitness levels, promoting health and well-being [29][30]. - Long-term running can improve cardiovascular health and assist in managing mental health issues [31].