Pt Health Life – Running is a simple form of exercise that can be practiced anywhere, anytime and is suitable for everyone. However, whether you should jog every day is something that few people know.
1. Should you jog regularly?
Jogging is an active and cost-effective exercise routine. Doctor. Nguyen Trong Thuy (Former Doctor of Vietnam Men’s National Football Team and U23) said that jogging every day can reduce the risk of some diseases. Regular jogging helps practitioners improve overall health, improve mood, reduce stress, strengthen muscles, increase body endurance, and reduce the risk of cardiovascular diseases and high blood pressure. , stroke and some cancers…
However, jogging only brings training performance when running properly , at the right time and intensity.
Running too much , too often can put a lot of stress on the body, causing inflammation and small tears that take time to heal, which can lead to injury and wear and tear on the feet and legs. and joints, affecting overall health and exercise performance.
If you run continuously 7 days/week and run long distances, jogging will bring many risks to your health. Regular jogging can cause strain injuries to muscles, tendons, ligaments, pain and inflammation in the muscles and tendons along the shin. There are two factors that lead to injury and stress when running: the number of consecutive running days increases and the total running distance exceeds health standards.
Therefore, if you run every day at too high an intensity, it can cause the practitioner to become exhausted and when injured, they will not be able to recover in time. In addition, some people, such as those with heart failure or severe joint diseases, should not jog every day but should only walk lightly.
2. How many times per week is enough to run?
Doctor. Nguyen Trong Thuy said, you should only run 3-5 days/week for 30 to 45 minutes (including warm-up) to ensure high training performance.
Just doing short runs can achieve great health benefits. It is estimated that just running about 2.5 hours/week (about 30 minutes of running per day for 5 days/week) can improve overall health and help improve longevity.
Note, you should not run too fast when you first start running, but you should walk moderately for a few minutes, then jog gently. When your body is tired, you should gradually reduce your running speed, then switch to walking. In addition, it is necessary to alternate training days with rest days to avoid the risk of injury.
3. Should incorporate cross-training for recovery
In addition to running, do 1 or 2 cross-training days a week to keep your muscles active on non-running days. Cross training helps balance muscle groups, increase strength, increase flexibility and improve cardiovascular endurance.
Some good cross-training activities for runners include:
– Strength training exercises use resistance to strengthen muscles, often through weights, machines or resistance bands.
– Pilates focuses on building flexibility and strength. This exercise helps runners build stronger core muscles.
– Yoga involves a lot of stretching and bodyweight resistance, so it’s a pretty effective way to improve flexibility and strength.
– Swimming helps the body rest because it doesn’t put weight and impact on the feet and joints while still getting the benefits of cardiovascular and strength training.
