What is the effect of running 2km/day?
Jogging is one of the most popular forms of exercise. The advantage of this exercise is that it requires no equipment and can be done by anyone.
Depending on each person's physical strength, you can run a certain distance. However, just running about 2 km a day can give you many health benefits from running.
Thanh Nien Newspaper quoted the health website Medical News Today (UK) pointing out the benefits of running 2km/day as follows:
Healthier heart and lungs
The heart and lungs work together to supply oxygen to the entire body. Running at least 2 km/day will stimulate both the heart and lungs to work more effectively. The heart will pump blood better, while the lungs will improve their ability to absorb oxygen.
Losing weight
In fact, jogging is one of the most effective exercises for weight loss. The amount of calories burned while jogging can help the practitioner easily achieve a calorie deficit, thereby preventing and reducing excess fat in the body.
Losing weight will help reduce the stress on your knees, which can help prevent knee problems like arthritis. Losing excess body fat can also help prevent type 2 diabetes, high blood pressure, and heart disease.
Improve endurance
Just running 2 km/day is enough to significantly improve the body's endurance. Because running will help increase the body's ability to absorb and use oxygen. Thanks to that, the body is able to work at a higher intensity, longer but with less effort.
Jogging is a sport that brings many health benefits.
Stronger bones
As we age, bone density begins to decrease, especially in women. Running is a great exercise to maintain and increase bone density. The constant stimulation created by running on the leg bones will help bone cells grow better. If you don’t like running, you can absolutely do weightlifting because weightlifting exercises also help increase bone density.
What to prepare before jogging?
Health & Life Newspaper quoted Dr. Nguyen Trong Thuy as instructing on how to prepare before jogging to achieve the best results as follows:
- Choose the right outfit: Choosing the right outfit, shoes and accessories can help the runner feel more comfortable and safe while running.
- Apply sunscreen (at least SPF 30) about 30 minutes before running in the sun and reapply every hour if sweating a lot.
- Warm up before running: Warming up not only helps prepare your muscles for exercise but also increases oxygen and blood flow throughout your body. You can do simple yoga moves, brisk walking or movements such as squats, lunges, calf raises, arm swings for about 5 minutes. If you are running for a long time, you should warm up longer.
How to run safely?
To start running safely, you should:
- For people who regularly practice other sports: Can start running with a higher intensity training program (both in terms of distance and time) than people who are just starting to exercise.
- If you are starting or returning to exercise after a long break, you should take it slow and easy.
- You should combine other exercises with jogging: Cycling, strength training, swimming, HIIT (high intensity interval training). This helps different muscles in the body to be exercised together, avoiding concentrated stress on some specific muscles and joints, thereby avoiding injuries due to overuse.
- Need to rest between training days to avoid muscle fatigue and pain. Can practice gently with yoga or pilates exercises.
- During training, if your body aches for a long time, especially sharp pains such as shin splints or joint pain, hip pain, etc., you need to rest more to let your body recover. If you feel uneasy about symptoms of fatigue and muscle pain, you should talk to your doctor for advice and timely treatment.
The above information answers the question "What are the benefits of running 2km/day?" and what you need to do to run safely. Running improves the strength and flexibility of muscles, bones and tendons. Regularly maintain this healthy physical activity.
Source: https://vtcnews.vn/chay-bo-2km-ngay-co-tac-dung-gi-ar912613.html
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