In a study published in the Journal of the American College of Cardiology, it was found that” five to 10 minutes a day of low-intensity running is enough to extend life by several years.” Similar studies have also indicated that running can help reduce the risks associated with obesity, diabetes, heart disease, high blood pressure and some cancers.
Given the benefits, your doctor may recommend that you include running as part of your exercise regimen. If you decide to run, there are a few things you should keep in mind in order to prevent injury and optimize your workout. Here are some running dos and don’ts:
- Keep your head up -This will keep your body in alignment and prevent injuries
- Stretch and warm up-This reduces muscle tightness and increases your range of motion
- Start slowly -Starting off too fast can lead to overexertion which may result in side aches
- Schedule rest days –Allow your body days to recover and reduce the risk of exhaustion
- Remain hydrated- Drinking enough water will prevent dehydration
- Do not run in shoes that are worn or not intended for running- Shoes that are worn or not designed for running may lack support and lead to injuries
- If running outdoors, do not run with headphones – It is important to be aware of your surroundings and avoid hazards
- Do not eat big meals before running-Eating too much can slow you down
- Do not ignore injuries- It is important that you rest if you are injured, not doing so can lead to complications
The most important thing to consider before starting your running routine is to speak with your doctor. Experts recommend that you receive a full medical checkup if you are over the age of 40, have preexisting medical conditions, are obese or have a family history of heart disease. Your doctor will be able to assess your health and determine if running is best for you.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.