Running is a popular form of exercise that offers numerous health and fitness benefits. However, in some cases, it can also bring unexpected harm.
What are the benefits of running?
For most people with normal health, running daily can provide many benefits such as:
- Weight Loss: Running helps burn a significant number of calories and reduces body fat, contributing to an attractive physique for both men and women.
- Boosted Immune System: Studies have shown that sports like running can reduce the risk of infections. It helps prevent both acute illnesses like respiratory infections and chronic diseases such as diabetes, hypertension, and cardiovascular issues. Running also inhibits the development of free radicals and signs of aging, thereby enhancing disease resistance.
- Stress and Depression Management: Running stimulates cortisol production, a hormone that combats stress and depression. This helps in stress relief and improves brain function.
- Strengthened Muscles and Joints: Running initially helps remove joint stiffness caused by inactivity, making the body more flexible. Moderate-paced running stretches and decompresses the joints and spine.
- Research indicates that regular runners at a pace of 2m/s have better hydration in their spinal discs. They also produce more glycosaminoglycan, a lubricating substance in the discs, reducing the risk of disc herniation due to aging or a sedentary lifestyle.
- Increased Height: Running straightens leg and hip muscles and elongates the spine. It also repairs micro-damage and enhances the flexibility of bones and joints. Running naturally corrects poor postures, gradually improving them, which can contribute to bone growth.
When is the best time to run?
- Morning Runs: Morning running helps start the day energetically. It improves mood and makes metabolic activities more effective. The fresh morning air and early sunlight, beneficial for Vitamin D absorption, enhance respiratory health. It also establishes early rising habits and proactive daily planning.
- Afternoon or Evening Runs: Exercising in the afternoon or evening helps relieve workday pressures. Physical activity after a stressful day reduces stress risk. In the afternoon, it’s easier to involve friends or family, fostering relationship bonds.
How long should you run?
For an average person, a 30-minute daily run is most effective for weight loss and health improvement. Experts recommend at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity exercise per week. Running 3-5 days a week without taking more than two consecutive days off is advised.
The harm of running
Running has many benefits, but incorrect practice or in some cases can cause harm.
- Injury Risk: Running, a high-impact and full-body exercise, can lead to injuries like ankle, knee, hip joint injuries, falls, or even fractures if not properly warmed up or if run on unsuitable terrain or in improper attire. High-intensity running is particularly harmful to those with pre-existing joint injuries or the elderly with degenerated muscles and ligaments. Thus, caution and listening to one’s body are crucial.
- Muscle Damage: Prolonged, over-intensive running increases lactic acid in muscles, causing fatigue. Over time, this can poison muscles, leading to erosion and preventing recovery, resulting in muscle mass loss.
- Increased Heart Rate: Gentle running is beneficial for heart rate regulation and cardiovascular health. However, running too fast without breath and heart rate control can be dangerous. Those with a history of heart disease exercising excessively may face fatal strokes.
- Running vs. Walking: The choice between running and walking depends on individual goals. Running is more effective for weight loss due to faster calorie burning. However, walking poses less injury risk and is suitable for a wider range of people. According to surveys, running has a 20-70% injury risk, while walking has approximately a 1-5% risk. Walking is more relaxing, while running is more energy-consuming, thus serving different purposes.
Running offers many health benefits but can also be harmful if not practiced correctly. This article hopes to enhance your understanding and application of this exercise effectively.”
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