Make Healthy Running the Best Choice for Spring and Summer Sports
2023-06-01
If you want to be smart, run! If you want to be strong, run! If you want to be healthy, run! "This ancient Greek proverb engraved on the rock walls of the Alphas River in Olympia constantly inspires athletes to join the ranks of running. Activities are beneficial for alleviating physical and mental fatigue, and running, as one of the world's recognized most economical, safe, effective, and free forms of physical exercise, has become the preferred choice for most exercisers in spring and summer activities. However, it should be noted that incorrect running methods can cause joint pain, sprains, falls, etc. Therefore, in order to truly run healthy and happy, it is crucial to cultivate the habit of healthy running. Healthy running is very beneficial for physical and mental health. On the premise of healthy running, whether it is fast sprinting or slow long-distance running, running is one of the simplest and most efficient aerobic metabolic exercises. It can generate the best benign stimulation for the human body, while also being very beneficial for people's physical and mental health. -Improving cardiovascular and cerebrovascular health by jogging or brisk walking for 5-10 minutes per day can greatly reduce the risk of cardiovascular disease. For individuals already suffering from cardiovascular diseases such as hypertension and heart disease, regular running can also reduce the likelihood of worsening the condition by 50%. -Research has found that runners are only half as likely to develop osteoarthritis as walkers. During running, every step forward will compress the bones and cartilage, and this uniform and repetitive self stimulation can make the joints and bones stronger. -Enhance muscle strength. All muscle groups in the lower limbs, including gluteus, inner and outer thighs, and calf muscles, can be exercised during running. In addition, the core muscles that maintain the balance and coordination of the trunk, such as the rectus abdominis, erector spinalis and transversus abdominis muscle, can also be strengthened. -When running, endorphins and cannabinoids released by the body are two powerful chemicals that excite and change emotions. Therefore, running can also effectively alleviate depression and anxiety. Healthy running relies on fully preparing to develop the correct running posture before running, which is a prerequisite for healthy running. When running, you need to lean your upper body forward slightly, place your head directly above your torso, lift your shoulders slightly, bend your elbows at a 90 degree angle, hold your empty fists in both hands, and land on the ground with your front foot on the ground. This posture can enhance the strength of the calf muscles and Achilles tendons, allowing them to synergistically exert shock absorption ability and reduce landing impact. On the contrary, unhealthy posture can cause excessive impact on the ground, causing damage to bones and joints. Wear suitable running shoes, preferably on an outdoor plastic track. Running shoes are essential for running. High arched and overweight individuals need shoes with good cushioning performance, flat footed individuals need shoes with good support performance, and normal footed individuals can choose between them. The professionalism of running shoes can effectively reduce the vibration of the feet when they land, reducing damage to the ankles and knees. If conditions permit, it is best to choose a plastic field and try to avoid running for a long time on harder roads. Heavier individuals should control their running volume. For overweight individuals with a BMI (body mass index) greater than 25, prolonged running increases the likelihood of knee joint injury. It is recommended to participate in running with a reasonable diet and weight control to reduce the damage to the knee joints caused by exercise. Strengthening the lower limbs and core
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