Running should be in the Right way

• Posted by T Ghosh January 30, 2014 - Filed in Health - #  #health  #Health Benefits  #exercise  - 1,397 views

  

  Running as an exercise should be executed in the best possible and right way else there may be serious problems to one's health issues.

  There are some few points to take a note off .

  Be Active
  
  Some kind of physical activity is better than none, and adults who participate in physical activities gain health benefits, say doctors. About 150 minutes of moderate-intensity aerobic physical activity, spreadover a week, is most beneficial. Exercise regimen should also include muscle-strengthening techniques, involving all the major muscle groups, for at least two days in a week.
  
  Says physiotherapist and spine expert Dr Garima Anandani, "Running is not a complete workout, even for the legs. It creates muscular imbalances in the body due to the number of repetitions. There-fore, it is important to work on improving stamina."
  
  A Good Run
  
  The idea is to keep fit and run smart, says Dr Dora. "A good running regimen, especially for beginners, is race walk, which consists of running and walking — for example, eight minutes of running followed by two minutes of walking. Sudden extreme exhaustion can be avoided this way. Slowly, over days and weeks, the running duration can be increased and walking duration shortened," he explains.
  
  Running and brisk walking
  
  If you run the right way, you can reap health benefits like lowered blood pressure, increase in good cholesterol, decrease in bad cholesterol, and reduced risk of diabetes, coronary artery disease and stroke.
  
  Dr Dora states, "A study conducted on more than 30,000 runners and 16,000 walkers for over six years showed reduction in heart disease by 4.5% (runners) and 9.3% (walkers). The risk of high blood pressure, dyslipidemia and diabetes also dropped in runners and walkers. You should do brisk walking."
  
  Who Should Avoid Running?
  
  In general, all cardiac patients should be certified fit to run by a cardiologist.
  
  Those with active cardiac disease.
  
  Those with symptoms of chest pain, breathlessness, fatigue or exertion.
  
  Those who have had a heart attack or open heart surgery just three to six months before.
  
  Those with obstructive valvular or muscular conditions of the heart.
  
  Those known to have abnormal heart rhythms brought on or worsened by exertion.
  
  Precautions To Take :-
  
  
  Know your knee: Knees are the most common injury site for marathoners. Running on hard ground takes its toll on the knees and causes pain either in front of the knee or on the outside part of the knee. This condition is also called Runners' Knee.
  
  Watch How You Run: Short strides reduce the stress on your knees and improve efficiency.
  
  Watch Where You Run: Avoid running on sloping or uneven surfaces.
  
  Protect Yourself: Wear knee and shin guards as you train or run.
  
  Stretch After A Run: Stretching exercises after running is very important to help the muscles recover and reduce soreness.