It’s better to walk than to jog and speed? Experts reveal three super jogging advantages: Not to hurt your knees when walking quickly

Ultra jogging is a popular exercise nowadays. You can achieve the exercise effect without breathing or fatigue. However, many people think that the speed of ultra jogging is similar to walking, so just walk directly? Expert explanation will be given to you.

Ultra-jogging originated in Japan. It is a running exercise that runs at extremely slow speeds. It has a low strength and long time characteristics. It has a speed of about 10 to 15 kilometers, and its speed is similar to that of fast walking.

Although the speed of ultra-jogging is similar to walking, the walking speed is 100-130 steps per minute, and the ultra-jogging is at least 160-180 steps per minute. It can even reach more than 200 steps faster. The increase in steps will make the muscle swelling consume more oxygen, which is better for cardiopulmonary function, bone chokes and other swellings.

The second point is that there is no movement of trench when walking, and super jogging will have a small trench when running, with a larger center of gravity than walking, and more gravity needs to be overcome. Based on the above two reasons, the heart rate and consumption of ultra-jogging at the same speed will be higher than walking.

As for some people worry that running will cause damage to the choke. It seems that the choke is under great force when landing on the ground. However, if it is a standard jogging, the knees are slightly bent when the foot falls on the ground, and the steps are smaller, which can be well squeezed; while walking is large, the knees have a straight process. When the foot leaves first, the knees will not be protected by squeezing.

From a broad perspective, long-term stroking is more likely to make knee joints unsuitable than super jogging. Therefore, small-step jogging is faster than large-step jogging, and the exercise effect and safety are better.

According to Hiroshi Tanaka, a professor at Fukuoka University in Japan who has been studying ultra-jogging for 20 years, the running posture of ultra-jogging is different from the normal running posture. Runners should imagine that they are puppets pulled by a line, straighten their bodies but not tighten them, and use the strength of their elbows to push their arms back; lift their chin slightly and look straight ahead; erect the pelvis slightly forward, and lift their legs as much as possible.

When jogging, the runner's feet should touch the ground in a posture of "previous foot and back foot heel". At the same time, be careful to avoid tiptoe running and excessive pace to reduce the incidence of plantar fasciitis and Achilles tendonitis.

There are also techniques for breathing in ultra-jogging. You should maintain natural and stable breathing when performing ultra-jogging. If you breathe rapidly or start to pant, it means you are running too fast and you should slow down your speed. For beginners, you should go step by step. At the beginning, you can try to do it for 10 to 15 minutes, then gradually increase the time, and practice with your appropriate rhythm and intensity. After each exercise, stretch and relax your legs.

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