How to start running without harm to your health

Running is a popular type of physical activity that helps keep fit and has a positive effect on human health. For information about what is important to consider before starting training, and how to properly organize them, read the Izvestia article.

What is useful for running?

Regular jogging can bring great benefits to human health. They help strengthen the immune system, have a beneficial effect on the brain (improve memory, concentration) and the cardiovascular system, as the tissues are saturated with oxygen during jogging.

Such workouts have a beneficial effect on the respiratory system, increase endurance, strengthen muscles (running involves more than 600 muscles, including the back, abs and arms), prevent chronic diseases such as obesity, type II diabetes.

They can also reduce irritability, relieve insomnia, and alleviate symptoms of depression, as the joy hormone endorphin is produced during jogging.

How to start running – some useful tips

In running, you should start small. It is important to monitor your well–being and not overload your body - you should not immediately try to run a marathon distance. It is optimal to start by walking, gradually moving on to small runs, increasing the distance and intensity of training over time. For example, a length of 1 km is suitable for the first classes, then it can be increased to 3-4 km.

You can start with 10-15 minutes, increasing your running time by 10% every week. Its maximum duration depends on a person's physical fitness and goals. To maintain health and improve well-being, it is enough to run for 30-45 minutes 3-4 times a week. If the goal is to participate in marathons or achieve high results, then up to several hours a day.

Proper equipment is equally important. Sneakers should be comfortable and lightweight, made of high-quality materials, with good foot fixation and ankle support. This will help reduce stress on the joints and prevent injury. Socks or tights should be chosen that are soft and absorbent to prevent chafing of the skin.

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Before jogging, it is useful to warm up for 5-10 minutes. It will help prepare muscles and joints for stress and reduce the risk of injury.

While running, it is important to monitor your breathing to conserve energy and avoid overwork. To do this, you can use a simple life hack – count the number of breaths in and out over a certain time, for example, per minute. If this number exceeds the norm (usually 15-20 breaths), you need to slow down the pace of running or switch to walking.

To breathe properly, it is useful to focus on the process, trying to inhale and exhale evenly, controlling the depth and frequency of breathing. This helps to improve oxygen metabolism and reduce the strain on the heart.

When jogging, the body loses fluid, so it is important to maintain a water balance. It is recommended to drink about half a glass of clean water without gas and additives every 15 minutes of exercise to avoid dehydration and other health problems.

Do not run on an empty stomach, it can lead to dizziness and weakness. Before exercising, it is recommended to eat a light snack, such as fruit or yogurt, to get enough energy and maintain optimal blood sugar levels.

Contraindications for running

Doctors believe that running has a positive effect on human health, improving the cardiovascular system, strengthening muscles and bones, and reducing the risk of developing certain diseases. However, it is important to keep in mind the precautions and consult with your doctor before starting classes to make sure there are no contraindications.

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Contraindications include:

• cardiovascular diseases such as congenital heart disease, heart failure, and leg thrombophlebitis;
• injuries of the musculoskeletal system;
• liver diseases accompanied by pain attacks;
• diseases of the gastrointestinal system in the acute stage;
• chronic diseases of the respiratory system, for example, bronchial asthma;
• pathologies of the central nervous system, such as epilepsy;
• infectious diseases in the acute stage.

Running is a great way to maintain health and improve physical fitness. By following the tips and life hacks presented in this article, you can start running without harm to your health and achieve your goals in the field of physical activity.

Earlier, Izvestia told how to adjust the sleep regime.