Benefits and risks of running every day

Jogging or running is a popular form of physical activity. Running is a great exercise because it doesn't cost much and you can run whenever you want. However, running also has certain benefits and risks.

The difference between running and jogging is intensity. Jogging is faster, uses more kilometers, and requires more effort from the heart, lungs, and muscles than jogging. Jogging requires a higher level of overall fitness than running.
Both running and jogging are forms of aerobic exercise. Aerobic means 'with oxygen' - the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with glucose in the blood or body fat.

Think about what you want to gain from running. Issues to consider may include:
Keeping in shape : If you are a beginner you should start with brisk walking, work your way up to jogging and work your way up. This process will take a few months. Combination fitness: Combine your running with other forms of exercise (such as swimming or team sports) to maximize your overall fitness. Weight loss: Adjust your diet to include plenty of fresh fruits and vegetables, lean meats, whole grains, and low-fat dairy products. Cut down on dietary fat, takeout, soft drinks and sugar. Companion: You can run with a friend or join a local running club. Competition: Running clubs may offer competitive events. Most clubs have sessions designed for beginners to advanced runners. You can test your running skills against others in fun runs or marathons. Many community-based running events cater to people of all ages and abilities. Join a local orientation club to combine running with the challenge of navigating through a variety of environments.

3.1. Running Improves Heart Diseases Running is primarily a great way to improve your heart health, helping to lower your risk of all sorts of conditions, including heart disease, type 2 diabetes, and blood pressure. high and stroke. It's also a great way to lose weight, many more are being used right now.
3.2. Running can help you lose weight If you want to stay healthy, maintaining a healthy weight should be at the top of your to-do list, and running will beat that in twice as fast. . You burn a lot of calories running, especially if you jump in a few sprints while running or get active by running your local parkrun. And even if you only maintain a nice steady pace for 45 minutes, you'll burn more calories than if you pushed yourself to the limit during a 20-minute HIIT session.
3.3. Running is great for your mental health Your mental health can benefit from running just as much as your physical health. Running is your own time away from the stresses of everyday life and the endorphins you get from the activity are a great choice.

3.4. Running is a great way to meet old friends and make new ones If your hectic schedule makes it hard to meet people and stick to your exercise plan, start persuading your friends. join in jogging. Or, if you don't have running friends, join a running club and you'll make lots of new friends in record time.
3.5. Running provides motivational goals for your workouts People often have admirable but vague goals in mind when they start exercising, such as losing weight or getting thin, which are Poor motivation if you don't see quick results. With running, however, you can forget those things and instead set clear goals like running 5km without stopping, or signing up and preparing for a half or full marathon. Or, if you're an experienced runner, you can try to improve your best time. In the process of reaching those exacting goals, you will find that things like weight loss come naturally.
3.6. Running helps you discover new places Whether it's a short jog around town on the weekend or a long jog around the park, running is a great way to see more than the world.
3.7. Running improves your memory Regular aerobic exercise increases the size of the hippocampus, an area of ​​the brain responsible for memory and learning.
What's more, running helps minimize the negative effects that chronic stress has on your hippocampus, the part of the brain responsible for learning and memory. Prolonged periods of stress weaken the synapses between neurons, which has a negative impact on your processing power, but jogging helps keep these connections active.
3.8. Running Sharpens Your Brain Runners' brains have better connected neural pathways needed for higher-level cognitive functions than sedentary counterparts. Areas that performed particularly well were those related to working memory, multitasking, attention, decision making, and spatial and visual perception.

4.1. Risk factors for running injuries Some factors that can increase your risk of running or jogging injury include:
Overtraining : Running beyond your current fitness level can can strain muscles, tendons, and ligaments. Pain is a common injury in runners. Incorrect technique: Poor running style can increase the risk of injury. For example, running in a vacuum pulls the shin muscles and can cause minor tears. Incorrect footwear: The wrong type of shoe can increase your risk of various injuries, including blisters and shin pain. Improper clothing: Improper clothing can contribute to overheating, sunburn, or cold sores. Hard surfaces: The impact of running on hard surfaces, such as bitumen, can cause injuries including shin pain and stress fractures. Other environmental factors: These may include too loose and unstable running surfaces (e.g. sand), polluted air, environmental obstacles such as low hanging branches or sunburn .

4.2. Common running and jogging injuries Common injuries include:
Blistering caused by the foot slipping or rubbing the inside of the shoe. Calf pain: Pain and inflammation in the muscles and tendons that run the length of the shin Soft tissue injury: Such as a sprained muscle or ligament Skin injury: Such as sunburn and bruises. Falling while running or jogging can cause cuts and abrasions.

Choose well-lit densely populated roads and avoid dangerous and deserted areas. Make sure that the driver can see you if you are driving at night. For example, you can wear reflective materials. Run with a friend: If you're running alone, tell someone your intended route and when you plan to return. Bring your cell phone in case of an emergency.

Stop running: Trying to 'get over' the pain will only make the injury worse. See your doctor promptly for diagnosis and treatment. Treat soft tissue injuries such as ligaments or muscle sprains with rest, sling, compression, and elevation (elevating the injured area above your heart level). Do not run again until the wound has completely healed. In the meantime, switch to a low-impact form of exercise that doesn't aggravate the injury, such as swimming. Ask your doctor, physical therapist, or other medical professional for medical advice before you start running again. Consider getting advice from an exercise physiologist. They can help you improve your running technique to reduce your risk of injury.