The booming World Cup not only showcases the allure of sports but also ignites the desire to "get moving" in many people. Soccer, badminton, swimming, square dancing... each has its own enthusiasts. Urban youth, however, have their own fashionable pursuits—hiking, cycling, and nighttime running. Once hooked on these activities, it’s hard to quit. Day after day, year after year, even loved ones may ask: Will it harm your knees? What if you get Achilles tendonitis?... Medical experts note that every sport has its pros and cons. Before diving in with enthusiasm, understand the characteristics of different activities, prepare well, and take preventive measures to avoid future problems.
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Cycling enthusiasts
Falling can hurt your head, and long rides cause butt pain
With just a bicycle and a backpack, plus essential gear like a helmet, glasses, and gloves, you’re ready to go. Don’t assume a bike can’t take you far—cyclists traveling to Beijing, Tibet, or even around the world is no longer unusual.
Liangliang, who considers himself a super beginner, currently commutes by bike daily, covering about 18 kilometers round trip. Traveling to Tibet or around the world seems distant, but it doesn’t stop him from working toward those goals. Weekly, he and fellow cyclists ride loops outside the university town, covering 15 kilometers. When time allows, they pedal from downtown Guangzhou to Conghua. For now, the most noticeable issue with entry-level cycling is knee pain after prolonged riding, requiring rest and care. Some riders push harder, meeting on weekends for mountain biking at Tianlu Lake, soaring over hills and splashing through puddles in a real-life "Fast & Furious" on two wheels.
Expert analysis:
While many can ride a bike and find it easy, Wang Wen notes that many colleagues are cycling enthusiasts. Especially with campaigns like "2014, the last Sichuan-Tibet route, the last 318," many cyclists can’t resist the chance to join. But Wang warns that long-distance cycling isn’t a "spur-of-the-moment journey."
From a health perspective, cycling involves prolonged sitting with a slightly forward-leaning posture, which affects men more. Pressure on the perineum can restrict blood flow, potentially causing discomfort like pelvic pain, testicular issues, or frequent urination. Traditional bike seats, narrow at the back and protruding at the front, make choosing the right bike crucial for long rides. Cycling shorts reduce inner thigh friction and discomfort. Wang advises periodically lifting your hips during long rides to maintain blood flow.
Cyclists often experience neck strain from prolonged looking ahead. Wang explains this relates to bike fit and posture. Leaning forward while keeping your gaze forward keeps neck muscles tense, leading to fatigue and pain. Chronic slouching may also cause back pain or conditions like fasciitis. Adjust saddle height properly and stretch during breaks.
Worth noting: Liangliang’s knee pain stems from poor posture. Wang clarifies that cycling actually strengthens knees, but incorrect form—overextending joints—adds unnecessary strain. Helmets are also essential for head protection in case of accidents.
Hiking, simply put, is walking-related exercise. As an accessible fitness activity, it’s gaining popularity. But hiking isn’t casual walking—it involves purposeful, medium-to-long-distance treks in suburbs, rural areas, forests, mountains, or even deserts and glaciers, making it one of the most common outdoor activities.
Some hikers trek for days, others for weeks. For Xiao Hong, an amateur enthusiast, it’s limited to spare time. "We organize weekly hikes, usually starting at Huoluoshan and ending at Fenghuangshan—about 14 kilometers, a short trek. Sometimes we go from Huoluoshan to Maofengshan, around 38 kilometers, a longer hike. It’s basic outdoor training. At first, it’s exhausting, but it gets easier with practice, and we gradually increase distance." Hiking isn’t barebones—you need essentials. Xiao Hong says their daily load is about 5 kilograms. For multi-day camping trips, it’s typically over 15 kilograms.
Hardcore hikers trek through Tibet’s Motuo region or Yunnan’s Mingyong Glacier trails.
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Hiking enthusiasts
Long walks severely damage knees
Expert analysis:
Dr. Wang Wen from the Orthopedics Department at Guangzhou Red Cross Hospital notes that common hiking injuries include ankle sprains, blisters, and cramps. These are visible and clear warnings that the body can’t handle the activity. Stopping immediately, treating the issue, and gradually increasing intensity prevents major health risks.
However, chronic damage is a concern. Prolonged hiking strains the Achilles tendon, leading to tendonitis. With proper care, recovery is quick, but neglect may cause persistent pain or even rupture, requiring surgery.
Long walks wear down knee cartilage, with severity depending on muscle strength, precautions, and posture. Women, with weaker muscles and ligaments, are more prone to knee issues, especially under load, risking anterior knee pain. Ignored, this leads to severe cartilage damage and early-onset patellofemoral arthritis.
Weight load matters too. Carrying heavy packs strains the lower back, causing acute pain, muscle fatigue, or herniated discs. While waist supports help, minimizing gear and resting regularly is key.
Night runners
They worry about two things: hurting their feet and their heart rate getting too high
The rise of night running is somewhat related to time constraints—people are busy during the day, so exercise gets pushed to the evening. In simple terms, night running means running at night. Ms. Yang has been a night runner for a year now. She’s gone from getting out of breath after just two or three hundred meters to being able to run over ten kilometers at a time—a huge change. In her words, night running has not only given her a healthier body but also brought psychological joy and satisfaction.
Other than wearing cooler “gear” at night, night running is no different from regular running workouts. But even the most ordinary run involves plenty of secrets if you look closely. “How can I keep it up longer? How can I run farther? How can I avoid getting injured…” Over the past year of night running, Ms. Yang has continuously updated her knowledge on running. The more she studies, the more she realizes that running isn’t as simple as it seems. “Things like when to run, how long to run, what shoes to wear… all matter. Doing it right is the only way to avoid impacting your health.” Recently, she even signed up for a running training class to learn proper running posture, as well as how to regulate breathing and heart rate.
Expert analysis:
In reality, night running isn’t any different from regular running. But Wang Wen reminds us that running isn’t something you can just jump into by putting on any old pair of shoes. The choice of running location, the selection of running shoes, and whether your running posture is correct are all crucial. “Running long-term on uneven or overly hard surfaces may lead to Achilles tendinitis. If you can’t run on a sports field, it’s best to choose a qualified pair of running shoes with good cushioning.” Wang Wen emphasizes that for people with flat feet or other foot issues, it’s recommended to get checked at the hospital and choose appropriate shoes based on a doctor’s advice.
On the other hand, consistently engaging in long-duration, long-distance night running will undoubtedly increase the load on the front part of the soles of the feet. This can cause the plantar fascia to become ischemic due to excessive movement, stretching, and compression, all of which may trigger plantar fasciitis. But many people often assume that pain in the soles or heels is simply due to fatigue and not a big issue. However, when plantar fasciitis becomes chronic inflammation, surgery may be required.
Wang Wen reminds us that night running is best done one hour after a meal and two hours before bedtime; otherwise, it’s not good for digestion or sleep. Each night running session should last around 30–40 minutes, and it’s advised to run three to four times a week. The intensity shouldn’t be too strenuous. It’s best to know your resting heart rate before exercising. A simple way is to measure your pulse one to two minutes after waking up in the morning to determine your resting heart rate. For healthy individuals, the maximum heart rate during exercise should not exceed 150% of the resting heart rate, while for those with underlying health conditions, it should not exceed 100%, or it could lead to serious consequences. “If your heart rate is too high, it may lead to insufficient blood supply to the heart, creating the risk of sudden death. For people with underlying illnesses, a high heart rate can also easily trigger an episode of their condition.”
Reminder
Many people believe that as long as they exercise, they’ll be healthy—which is actually completely wrong. Sports injuries are greatly related to congenital poor bone development, over-exercising, improper exercise posture, and excessively intense workouts (extreme physical strain). Generally speaking, the parts of the body that are used more are the ones more prone to injury. Therefore, pushing too hard in pursuit of quick results can easily backfire.