If you don’t like running alone, consider joining a running group or organizing activities, such as parkrun; Running in a group can increase your motivation and provide an interesting social experience.
Whether we exercise once or several times a week, the effect is similar.
Recently, a research report published in the international journal British Journal of Sports Medicine found that running can significantly improve the health of the body and reduce the risk of future individual death, and people do not have to run fast or far to achieve certain health benefits.
Researchers have found that running at any speed between 8-13 km/h has similar benefits, so running at your “most comfortable speed” may be the best for your body’s health.
Previous studies have shown that running can help reduce the risk of many diseases, such as obesity, high blood pressure, high cholesterol, type 2 diabetes, heart disease and cancer; “It can also improve the body’s aerobic endurance, heart function, body balance, and metabolism, which are important components of the overall health of the body.
As long as you clean the room, you can avoid external damage caused by not wearing shoes.
Therefore, we have reason to believe that running can effectively extend the body’s lifespan, but this may not be consistent with previous research evidence.”.
High speed exercise may not necessarily bring benefits.
You can reduce the risk by avoiding uneven or hard surfaces, wearing suitable shoes, and trying not to suddenly increase the speed or time of running; There is always a risk of sudden death during exercise, but this rarely happens.
Importantly, researchers have found that the overall benefits of running far outweigh the associated risks, and that shorter durations and lower running speeds can further reduce the risks.
We can set a goal of 50 minutes or more per week, running at a comfortable pace, while persevering, but not letting ourselves lose momentum.
Starting a run may be difficult for you at first, but it shouldn’t be too difficult.
Specifically, running reduced the risk of death caused by heart disease by 30% and the risk of dying from cancer by 23%.
The researchers pooled more than 230000 participants, 10% of whom were runners.
Therefore, it is best to run barefoot indoors, which reduces the chance of foot injury.
For example, anti-skid, arc design, etc.
Running with shoes in an active manner can easily reduce injury, but it can easily lead to wearing sports shoes with flat feet that can reduce the impact of the ground on the foot, providing cushioning and protection.
There are more than 800 other interesting sports to choose from, such as swimming, tennis, cycling, and aerobics, which all bring health benefits similar to those of running.
Moreover, the poor ventilation of sports shoes can easily cause skin diseases such as tinea pedis, dermatitis, and eczema.
Researchers have found that even “hardcore” running (for example, four hours a day or a week) is beneficial to body health.
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In a review, the researchers summarized the results of 14 independent studies on the association between running or jogging and the risk of death from all causes, heart disease, and cancer.
Generally, people who wear shoes are accustomed to landing on their heels first, but people who do not wear shoes subconsciously protect their heels and bones, and will habitually run from start to finish in the way that their feet previously landed on the ground.
If you don’t like running, don’t force it.
Due to the convenience of wearing sports shoes, many people wear sports shoes for many years.
Moreover, different sports shoes also enhance certain aspects of protection based on the specific nature of the sport.
Running with shoes is different from running without shoes in terms of where the feet exert force.
The beginner’s trick starts slowly, gradually increasing the speed, duration, and frequency of the week.
When researchers pooled research data, they found that during the study period, runners had a 27% lower risk of dying from any cause than non runners.
Not only do running shoes have this function, but basketball shoes, football shoes, tennis shoes, and so on all have a cushioning effect.
Research has found that this type of running can reduce the likelihood of pain and injury, strengthen calf muscle exercise, and is closer to the most primitive form of running in humans.
From 2006 to 2014, the number of leisure runners in Australia doubled, and now more than 1.35 million Australians (7.4%) run for entertainment and exercise.
However, in the long run, the loose environment in shoes can cause the soles of the feet of teenagers to elongate and form flat feet.
Running is free, requires no equipment, and the scenery along the way is charming.
Remember! There is also a risk that running can lead to overuse injury, which is caused by repeated mechanical stress on the tissue and insufficient recovery time; Having a history of injury and a long period of activity can increase the risk of overuse injury.
Unlike animals, the sole of a person’s foot is different, and the range of barefoot walking is limited.
More is not necessarily better Researchers have found that running once a week or running for 50 minutes per week can reduce the risk of individual death at a specific point in the future, and this benefit does not seem to increase or decrease with the increase in running volume; This is good news for those who don’t have much time to exercise, but it shouldn’t discourage those who prefer to run longer and more frequently.
Then talk about internal injuries.
Barefoot running can effectively exercise calf muscles and protect the ankle.
The study followed participants for 5.5-35 years, during which 25951 participants died.
Barefoot running has strict environmental requirements.
Therefore, running is one of the most popular sports in the world.