Cool breeze, clear sky, and even colored leaves. More and more people are enjoying ‘running’ as a way of enjoying the autumn scenery. Recently, among the younger generation, they are creating a new health culture by forming a running group together.
RunningㅣSource: Getty Imagesbank
Running makes you healthy What are the effects of running?
Running is one of the exercises that can be done easily because it does not require special exercise equipment. It strengthens cardio-respiratory endurance and strengthens muscles and bones. Regular running, even for a short time, can have great health benefits. A 2014 study published by Iowa State University found that even just five minutes of running a day improves heart health and significantly reduces the risk of death. In a 15-year follow-up of 55,000 adults living in Texas, the researchers found that those who ran every day were 45% less likely to die of heart disease than those who did not. Also, those who run regularly live three years longer on average than those who don’t. On the other hand, there was no significant difference in the risk of mortality between those who ran for an average of 5-10 minutes a day and those who ran for an average of 20 minutes a day. In other words, running consistently even for just 5 minutes a day is more important than running time.
Also, there is a difference between running indoors and outdoors, even in the same run. Firstly, running outdoors is more effective than running indoors. As a result of an experiment at the Institute of Physical Education in 2007, the consumption of calories per minute was 9.1 kcal/minute when running on a treadmill indoors, but 10.9 kcal/minute outdoors. Experts said, “When you run on a treadmill, you take turns moving one foot to your original position so as not to fall on the floor which recedes on its own, but not is running outdoors moves the body forward because it starts on the ground and steps out. doing it,” he explained. In addition, if you enjoy nature and the surrounding scenery outdoors or run in the sunlight, it promotes serotonin, a brain chemical that makes you feel good, and helps mental health.
Don’t overdo it, if it’s hard, you can walk fast
People who do not normally exercise should be careful after running as after effects such as muscle pain and cartilage damage can occur. Therefore, it is a good way to loosen the stiff muscles evenly by stretching before running, and walking slowly as a warm-up for 5 to 10 minutes before running seriously.
Posture is especially important when running. Hidak exercise consultant Lee Jeong-eun, an exercise expert, said, “When running, your gaze should be directed at 30m square, and when you run, you should land on the ground in the following order: heel-toes-toes , so you can continue running without straining your knees.” he explained. In addition, it is good not to lean to one side, and it is good to relax the muscles in the neck and shoulder in the middle of running .
Above all, do not run too hard, and if you are a beginner, you should gradually increase the running distance. If running is a chore, brisk walking is also a good option. It is also important to wear sneakers that fit your feet well, and to wear clothes that are comfortable for physical activity and that absorb sweat well. In the cold morning and night, it is recommended to wear several layers of thin outer clothing and clothing that can block the wind.
Help = exercise counseling Hidak Lee Jeong-eun (exercise expert)
