Let's try losing weight properly once... What should a beginner in exercise do when trying 'running'?

Last year, webtoon artist and broadcaster Ki-an 84 gained attention by successfully completing a full marathon, following his achievement in the 10km race.

Many amateurs are now challenging the full marathon of 42.195 km, not just the half marathon.

Running, known as the ultimate form of aerobic exercise, can help you lose weight and improve your health if done properly.

It is a difficult exercise with a risk of injury, and it can be burdensome for beginners.

One of the hottest workouts these days is 'running.' You can see small running crews jogging together in parks and along the riverbanks.

Amateur marathon races are also held regularly.

Fortunately, running apps have emerged, allowing beginners to challenge themselves with running while receiving coaching.

Learn about the health benefits of running and how to do it properly.

◇Burning 700 kcal in one hour

Running is a sport that has both physical and mental benefits.

First, because it stimulates the entire body evenly, it is more effective for enhancing cardiovascular endurance than localized aerobic exercise.

The hourly calorie expenditure is high.

Based on a 70kg adult, swimming burns approximately 360 to 500 kcal, tennis burns about 360 to 480 kcal, brisk walking burns around 360 to 420 kcal, and running is relatively high at about 700 kcal.

Additionally, the unique advantage of running is the phenomenon known as "Runner's High" (the feeling of difficulty transforming into pleasure and happiness when maintaining a heart rate of around 120 beats per minute for about 30 minutes of running).

Not only can you feel a refreshing sense of happiness through endorphin secretion, but also,

Focusing only on myself and experiencing movement can also help improve feelings of depression.

◇Strengthen thigh muscles to ensure knee stability

Running, unlike walking, places two to three times the body weight load on the knees, putting stress on the joints and cartilage.

If you are someone who has not exercised much regularly,

Weak leg muscles can fail to provide stability to the knees, potentially leading to cartilage softening.

In everyday life, it is necessary to strengthen the thigh muscles through lower body exercises such as squats to ensure knee stability.

If you have a high body weight, especially, you should protect your knee joints.

Obese individuals should start with walking quickly and then gradually move to running slowly.

A lot of pressure is also applied to the soles of the feet.

Plantar fasciitis, which causes pain due to partial tearing of the tendons in the sole of the foot, can occur.

The plantar fascia is a muscle that plays an important role in absorbing shocks transmitted to the sole of the foot like a spring.

If you start exercising for the first time or suddenly increase your workout intensity, putting strain on your feet, this muscle can become injured.

To prevent plantar fasciitis, it is important to reduce the impact on the soles of the feet.

It is good to wear shoes with good cushioning and to thoroughly stretch your soles before running.

Let's try losing weight properly once... What should a beginner in exercise do when trying 'running'?

◇ Running Tips for Beginners

If you have running tips for beginners, I recommend setting goals based on your own pace, that is, 'time,' rather than 'distance.'

It is important to find your own pace that is neither too slow nor too fast.

It is best to gradually increase your running distance after practicing running little by little without giving up and gradually extending your running time. The most suitable running intensity for me is to be able to talk with the person next to me while running.

Warm-up and cool-down exercises, as well as comfortable shoes, are essential elements not only for beginners but also for experienced runners. Assuming you run for an hour, it is recommended to spend 10 minutes on warm-up and 10 minutes on cool-down exercises each.

Especially after running, cool-down exercises are important; walking briskly for about 10 minutes is recommended. Cool-down exercises help to remove the lactic acid accumulated during running, which significantly aids in recovery from fatigue.

The most important thing to prevent running from being a fleeting resolve is to enjoy the act of running itself.

Various running training methods (interval training, fartlek training, sprinter, hill, tempo run, etc.) are issues to be addressed later.

Sometimes, I enjoy the scenery along the river and lake while running, and I make running a more enjoyable activity by listening to my favorite music or engaging in other activities I like. Using an app to keep a running journal can also be helpful.

Rather than thinking of doing grand exercise, even a short run during your free time can have health benefits.

You can see health benefits through actual intermittent exercise methods, and from the perspective of health management, exercising continuously for 30 minutes and doing three 10-minute sessions are considered the same.

However, if the goal is fat burning such as dieting rather than health management, it is recommended to run for at least 20 minutes or more.

Let's try losing weight properly once... What should a beginner in exercise do if they want to try 'running'? © Provided by Health Chosun

Health/Fitness

Let's try losing weight properly once... What should a beginner in exercise do when trying 'running'?