Running and Health: Benefits and Risks
Date: April 15, 2015
Running has become one of the most popular fitness activities in China, with more and more people hitting the tracks. But are they running correctly? A senior trainer reveals that many of their clients have suffered injuries due to improper running techniques and now require rehabilitation. So, how can we run safely and effectively?
Recently, a report from the British "Daily Mail" went viral on social media. According to a 12-year study involving nearly 5,000 participants, Danish scientists found that running 3 times a week for about 144 minutes at a moderate pace can help you live longer and healthier. However, exceeding this amount may lead to physical injury. Experts also warned that running fast is more harmful than running for a long time. Those who run at high speeds face similar risks of death as those who are sedentary.
This news shocked many runners, who questioned whether running could actually increase the risk of death. What’s the real benefit of running for health?
Wang Yuling, a physiotherapist from the Chinese Society of Rehabilitation Medicine, explains that running should be gradual. She recommends 30-40 minutes of jogging per session, with rest days in between. For general health, it's important to balance exercise with recovery. Overtraining can cause fatigue and weaken the body. It's best to run no more than three times a week, with breaks in between.
If the goal is weight loss, longer sessions are needed. Running for over 30 minutes helps the body start burning fat. However, beginners should gradually increase their time, starting from 20 minutes and building up. Sudden increases in intensity or duration can lead to injury.
Some runners aim to beat their previous records daily, using apps to track their progress. Wang suggests increasing targets every two or three days rather than every day. Young people should also follow a gradual training plan and avoid sudden spikes in workload. If muscle pain, dark urine, or other signs of rhabdomyolysis appear, seek medical attention immediately.
Regarding speed, Wang recommends keeping your heart rate between 60% and 90% of your maximum. The formula for maximum heart rate is 220 minus your age.
Is excessive running as dangerous as a sedentary lifestyle? Wang believes the "Daily Mail" findings might not be entirely accurate. The sample size was small, and the classification used in the study was questionable. Many experts argue that proper exercise offers significant health benefits, and the results of the study should not be overinterpreted.
Choosing the right time to run is also important. Morning runs can boost energy, while afternoon sessions help relieve stress. Nighttime workouts should end at least an hour before bed to avoid sleep disturbances.
When running, pay attention to your heart and lungs. Sudden cardiac events during exercise can be life-threatening. Electrical imbalances in the heart can cause fatal arrhythmias or cardiac arrest. People with heart conditions, high blood pressure, diabetes, or poor physical conditioning should avoid long-distance running.
To determine if you're overexercising, look for these signs:
1. Feeling tired after minimal effort.
2. Lack of motivation, decreased appetite, or nausea during workouts.
3. Slower recovery and less improvement after the same amount of exercise.
4. Poor sleep quality or insomnia.
5. Low energy and reduced performance.
6. Decreased balance and muscle flexibility.
7. Lowered libido.
8. Increased resting or exercise heart rate.
9. Joint pain or recent injuries.
If you experience any of these symptoms, take it seriously. If more than two occur, you may be overtraining. Always listen to your body and adjust your routine accordingly. Running is great for health, but it needs to be done wisely.
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