Health tips on running

Running can prevent disease, and if done for at least 10 minutes a day, it can reduce the risk of cardiovascular disease. For women, running can help reduce the risk of breast cancer and stroke. For everyone, running can also improve joint and back health. 

 

Running is an aerobic exercise that increases the heart rate and brings about sweating, and these changes can increase the size of the hippocampus, the part of the brain responsible for memory and learning. 

 

Running can not only improve memory, but also help increase brain activity and reduce the risk of Alzheimer's disease.

 

Running is also helpful for you to stay fit and lose weight. Running for half an hour can burn 300 to 700 calories, depending on your body shape and speed.

 

Running can also relieve stress, improve sleep quality and enhance self-confidence.

The key point of healthy running is not how fast or how far you run, but whether you make it a habit. You should develop a running plan, master the correct running posture, get a pair of comfortable running shoes, and run moderately.

 

First, make a running plan suitable for yourself according to your physical condition, and decide the running route and distance. 

 

Second, you should warm up fully before running, avoid eating for one hour before running, and replenish water during running.

 

Third, when running outdoors, it is best to take a mobile phone or other communication device with you, choose routes with sufficient lighting and a suitable number of people, and avoid dangerous and remote areas. 

 

Fourth, when using headphones, turn down the volume and remain alert to the surrounding environment. 

 

Fifth, if you run in the morning or at night, wear reflective safety equipment such as headlights, leg and arm straps, safety lights and a flashing hat.

 

Sixth, before running, tell your family where you'll run and when you'll come back. If you are injured during running, stop immediately and seek medical treatment according to the degree of injury.

 

Running in a hot environment may put you at risk of dehydration and sunstroke, so be sure to keep the following precautions in mind.

 

First, choose a suitable running route. The running time should be before 10 a.m. and after 4 p.m.

 

Second, wear light-colored casual clothes that can help the body breathe and cool down. In terms of material, it is recommended to choose synthetic fiber fabrics (such as polyester fibers) because they will absorb moisture from the skin, resulting in a cooling effect. Cotton clothing will soon become moist and thick after absorbing sweat, so try to avoid it.

 

Third, apply sunscreen cream with a sun protection factor (SPF) of more than 15 before running, and wear sunshades and sunglasses to protect the body from ultraviolet radiation.

 

Fourth, be sure to keep your body hydrated. Drink enough water before, during and after running. When running for a long time, you should consider taking some sports drinks to replenish lost salt and other minerals.

 

Fifth, if you feel dizzy, have muscle spasms, or your skin is cold and wet, it is recommended to slow down or stop and rest in the shade.

 

In terms of running gear, and running clothes in particular, it is recommended you adopt a three-tier structure. The first layer is in direct contact with the skin. To ensure that sweat can evaporate, you can choose hygroscopic materials such as polyester fiber. Cotton and wool clothes can be selected for the middle layer to absorb the sweat from the bottom layer and prevent heat loss. The third layer should be windproof and waterproof.

 

However, don't wear too much clothing. The best choice is for you to stay 10 to 20 ℃ warmer than the environment's temperature.

 

In addition, it is also necessary to wear hats and gloves to help prevent heat loss.

 

Before running, do your warm-up routine in an indoor area whenever possible, such as mobile lunges, knee lifts and jumping jacks, which can reduce the risk of injury.

 

Don't stay outdoors too long after running in winter. Before any post-run stretching, return to the indoor area, take off your wet clothes and take a hot bath as soon as possible. Warm water will promote blood flow, help you warm up faster and reduce muscle tension or pain.