Since ages ago, it has been known to people that physical activities help with general health. Walking and running in particular are most popular free exercises that can actually appear effective without requiring a single equipment other than your own legs!
Regarding nowadays’ sedentary life which doesn’t really favor our physical activity, it might seem like a good idea to go on a run every now and then. However, balance is a golden key to everything, exercising included. Excessive running can cause serious injuries that might be irreversible at some point.
Before you hop into a consistent plan of daily running, know your limits and recognize your needs. Much to general surprise, people who spend longer time exercising intensively tend to have poorer health and overall wellbeing compared to others. Experts can explain plenty about unpleasant and harmful consequences of extreme training.
If you’re guessing that muscle damage is all the harm threatening, you’re not quite viewing the full image. According to a study performed in European Health Center, researchers found out that individuals with extreme exercising careers (marathon runners for instance) are more prone to cardiac failure, coronary plaques and interrupted blood flow compared to sedentary people. In addition to cardiovascular issues, extreme training can lead to excessive calorie burning. You might think “That’s actually desirable”, but you’ll change your mind after finding out how energy consuming those extra miles can be, leaving you tired and worn out after a couple sessions.
On top of all, keep in mind that more you work your muscles, more oxidation reactions they would do. This roughly means your muscle cells are producing imbalanced amounts of radicals which are way too much to be detoxified in certain time limits. It in turn leads to various forms of oxidative stress; in other words, your muscles get toxified with all those composites that were meant to be gotten rid of.
So, how do we prevent such issues arisen by running?
The answer is simple: get some balance both practically and while planning. For more specification, read through our list of recommendations below.
1. Know Why You’re Running
Running in an attempt to lose some weight is different from a regular run you simply involve yourself with to feel healthier. If you’re trying to incorporate running as a part of your cardio program, then it’s fine to do some intense training; although stick to the minimal plan and don’t let the running time to cross 15 to 20 minutes. It’s another story if you’re running for the sake of it. Make sure you don’t push yourself beyond limits.
2. Set a Plan
Planning to run every single day has to be out of the question by now. It’ll be fine if you keep it simple and sound, but if you’re trying to run as a part of your weight-loss cardio program you should consider taking a day or two off to let your muscles heal and get ready for another round. 5 days per week would suffice. You don’t want to ruin your weekend with torn and sore muscles, do you?
3. Balance Your Diet
You will burn a whole lot of calories and use up majority of energy supplies, so the point is easy to catch here: don’t forget to provide adequate recourses for your body to rely on. Those muscle cells don’t run on air nor perform photosynthesis! Ensure your diet consists of enough nutrients including protein, carbohydrates (sugars more specifically), fat and vitamins. Your developing muscles crave that protein. As mentioned before, living organism cells function on the energy obtained by burning calorie-containing supplements. Consume required amounts of sugary and fatty foodstuff to provide the fuel for your cells, but hang this flag in your mind forever and ever: Keep. It. Balanced.
4. Keep It Simple
You’re not sought after or forced to do a marathon every single week (actually some people do that on daily basis), so there’s no rush! Start with a gentle pace to get warmed up. We strongly recommend you do not jump right into main running course without some warmup, or you’ll end up with annoyingly sore muscles and a gradual dislike toward exercising. The latter comes subconsciously, to be honest. After warming up for about five minutes or more if you really need that, add up the speed and get your heart rate a bit higher. This is where actual training begins. Keep it that way for maximum of 10 minutes and then slow down to let your body cool bit by bit.
5. Remember to Rest
Even toughest Sahara desert marathon heroes need their rest, or they’ll perish in a few years. That’s not your case, but same will happen in the long run if you remain hyped and going without giving your body a break. Resting is double as important as exercising, for it allows time for your body to heal and return to normal state from all those tension and microtearings.
6. Stay Hydrated
Running will cause sweating, and this obviously leads to dehydration if you’re not drinking enough water. Always keep a water bottle nearby when you go for a run, and take a sip every now and then to avoid losing your liquid balance. Dehydration can be worst of conditions if you’re not careful.