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Why running is bad for your health and what can be substituted for it
The culture of running has captured millions. Marathons and selfies on treadmills are popular, trendy, healthy. However, running, like any other sport, has contraindications. Improper running technique leads to injuries and complications. Daria Goikhman, the trainer of the Sportules outdoor fitness club, talks about the benefits and dangers of running, as well as the existing pleasant alternative.
Running is good for the cardiovascular system – it helps prevent atherosclerosis, heart attacks, strokes, diabetes mellitus, and helps to lower blood cholesterol levels. For the respiratory system – trains the lungs, multiplies the supply of oxygen to all organs and tissues. It also provokes the production of hormones of joy.
But for the musculoskeletal system, running can be dangerous. If you do not exercise correctly, you can harm and get problems with joints (especially with knees), ligaments, spine. And as a result – pain, surgery, a ban on other types of physical activity.
Yes. During running, the metabolism is accelerated, the average daily calorie consumption increases, and muscles are strengthened. To lose weight, you need to run regularly for at least 40 minutes, and be sure to do a warm-up.
It is necessary not only to put the foot on the ground correctly, but also to work with your hands correctly. Running techniques for different distances differ from each other. For example, a mid-distance runner should touch the surface with his entire foot. And marathon runners, for example, put their foot in the middle of the foot and then roll onto the heel.
In people with serious diseases of the respiratory system, cardiovascular system. Is it possible to run during an exacerbation of chronic diseases – you should ask your doctor.
Alternative to running – Nordic walking
There is a less traumatic sport – Scandinavian walking. It is also effective for losing weight and keeping fit. Nordic walking is great for exercising at any time of the year: you just need to pick up clothes and change sticks.
Despite the apparent ease of movement, it will be quite difficult to master the rules and techniques of Scandinavian walking on your own. Basic rules to follow:
– the movements of the arms and legs should be opposite (that is, when you step forward with the right leg, a swing is made with the left hand at the same time and vice versa);
– while walking, you need to do rolling movements from heel to toe;
– the back should be flat, the shoulders are relaxed, down;
– legs are slightly bent at the knees, arms – at the elbows. But at the same time, the swing of the hand is amplitude, it is done from the shoulder, and not with the elbows.
Previously, Nordic walking was popular exclusively among older people. Now the situation has changed. Young people also choose Nordic walking
Sticks are an indispensable element of the walker’s equipment. Their use allows you to shift the load from the legs to the arms and body of a person: this reduces the shock load on the joints of the legs and has a developing and strengthening effect on the upper body. The stronger the push with the hands, the less load on the legs.
Scandinavian walking, subject to the rules of technique and general principles of increasing the load, cannot do any harm. Still, people with severe chronic diseases need to consult with their doctor before starting classes.
Thanks to the connection to the work of the arms and back, up to 90% of the muscles of the body actively work during Nordic walking
It is possible, but not in one day. The main thing is to feel what is more pleasant for your body. In any case, it’s best to take a lesson with a coach first to explain the basics and show you the correct technique. Regularity is important in any sport. If you want to lose weight, Nordic walking should be done 2-3 times a week, and more if desired.
But ultimately it doesn’t matter what you choose, running or walking, a healthy lifestyle is not only sports, but also healthy eating, sleep, fresh air. Do not neglect any of these points, and you will be in shape.