How To Run Properly For Good Health

How To Run Properly For Good Health

1. How to run safely and avoid injury

This topic may take some time to discuss as it is important. The basic principle of exercise is to warm up and cool down the body before and after running, which is necessary to stretch the muscles that are used the most, such as the calf muscles, to prevent cramps, as well as the muscles of the legs, back, and lower pelvis. The muscles of the arms and shoulders are also important. After that, start by jogging lightly. However, before hitting the track, don't forget to dress appropriately. Some people are already aware of this, but for newcomers, I recommend the following:

1. Clothing - Choose suitable clothing according to the weather, generally lightweight, breathable, and quick-drying.
2. Shoes - It is recommended to buy running shoes, especially those with rubber soles, and don't forget to wear socks to reduce the risk of blisters.

Steps to start exercising:

1. Choose a soft running track, such as a grassy field, before switching to a harder surface.
2. Stretch before and after running.
3. It is recommended to walk fast first, then jog slowly for a while, and then gradually increase the speed to stimulate the body and get used to the increased weight-bearing that running requires.
4. If there is any abnormality during running, such as dizziness or pain in various parts of the body, stop and take a break.
5. It would be good to run with a friend to take care of each other in case of injury.

Running Techniques:

1. Foot placement is crucial, and generally, those who run for health recommend landing on the balls of the feet first.
2. Arm movement helps with balance, and the arms should swing back and forth in a loose, relaxed motion, with open hands.
3. Breathing should be done through the nose on inhales and out through the nose or mouth on exhales. It's beneficial to practice breathing techniques such as expanding the chest on inhales and contracting the abdomen on exhales. Sometimes it may be helpful to establish a rhythm such as counting 1, 2, 3; 1, 2, 3.

2. What are some diseases that can result from running or are frequently diagnosed by doctors due to running? Typically, lower body problems are encountered, ranging from the back, hips, legs, knees, ankles, and feet. These include muscle and tendon inflammation, such as hip and leg tendonitis, calf muscle cramps, bruised and inflamed foot tissues, and injuries. Knee and ankle joint issues are also important to note.

3. The body's warning signals during exercise, particularly running, are crucial, especially for those with chronic diseases or older individuals who rely on self-awareness. Each person may experience different symptoms, including:

1. Feeling faint and dizzy, indicating insufficient blood flow to the brain.
2. Muscular pain or joint pain, indicating that muscles and joints are experiencing excessive impact.
3. Feeling excessively tired during the day after exercising, indicating that the body has been pushed too hard.
4. Being unable to speak during exercise, indicating that breathing is inadequate, or that the body is unable to cope with physical activity.
5. Frequent illnesses, indicating that the immune system is weakened by excessive exercise.

4. Restrictions for individuals who should not engage in running as a form of exercise:

There are no clear restrictions prohibiting anyone from running as a form of exercise. However, it is important to consult with a doctor beforehand to ensure that one does not overexert themselves and to be cautious in the following cases:

1. Individuals with chronic diseases, especially high blood pressure, heart muscle ischemia, arrhythmia, kidney failure, and asthma.
2. Individuals with obesity should start with proper shoe selection, soft terrain, and gradually increase their exercise intensity while monitoring for joint pain.

5. Medical advice on exercise tips for a healthy body:

1. "Start now" - the most important step.
2. "Take it slowly" - gradually increase exercise intensity.
3. "Monitor yourself for abnormalities".
4. "Consistency is key" - exercise at least 3 times a week.
5. "Don't forget to hydrate" - drink water periodically.
6. "Avoid eating before exercising" - refrain from eating for at least 3 hours before exercising to prevent indigestion.
7. "Get sufficient rest" - for recovery and preparation for future exercise.

We hope that the above information will be useful and serve as a starting point for readers who wish to take care of their own and others' health through exercise.