The expert spoke about the contraindications to jogging

With the arrival of heat, many Russians return to running training, but an unprepared start can lead to injuries. Kirill Antonov, senior instructor and methodologist at the Department of Restorative Medicine of JSC "Medicine" (Academician Roitberg Clinic), shared with Izvestia on May 27 recommendations for a safe start to the season.

"If you haven't run for a long time, you shouldn't immediately go to the usual distances. Start by walking or alternate it with light jogging. Such a gentle regime will allow the body to adapt without overloading," the expert advised.

He also noted the need for a high—quality warm-up before each run - a few minutes of dynamic exercises are enough to prepare the muscles and reduce the risk of sprains.

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Antonov recommends paying special attention to the choice of shoes. He noted that properly selected sneakers, matching the type of foot, help to avoid knee and back problems. At the same time, the expert warned against excessive exertion: if pain or discomfort appears, it is better to take a break. The optimal regime is three to four workouts per week with mandatory recovery days.

"We should also mention strength training. Runners often forget about them, considering that one cardio load is enough. But exercises on the legs, abs and back will help strengthen the muscles that support the joints and spine, which means they will reduce the risk of injury," Antonov warned.

As for the time for jogging, the expert advises focusing on individual biorhythms, avoiding only late workouts that can disrupt sleep.

Antonov reminded that running is not suitable for everyone: for chronic diseases, heart or joint problems, a doctor's consultation is necessary. However, for most people, regular jogging, even for 10-15 minutes a day, brings tangible benefits — it improves the functioning of the cardiovascular system, helps control weight and reduces stress levels.

"The main thing is regularity. Running does not require ideal conditions — just a little attention to yourself, comfortable shoes and a desire to move forward," concluded the specialist.

Earlier, on January 28, DDX Fitness fitness trainer Yuri Averyanov recommended that you stop delivering groceries to your home and go shopping on your own. He noted that a low-activity lifestyle has become one of the most common problems of our time, as people spend most of the day sitting at a computer.