Let's lose weight properly... What if a beginner in exercise tries 'running'?

Running is one of the hottest sports these days. You can see groups of running crews jogging in parks and along riverbanks. Amateur marathon competitions are also held frequently. Last year, webtoon artist and broadcaster Kian84 made headlines by successfully completing a full marathon, leading to a surge in amateurs challenging the 42.195km full marathon, rather than the 10km or half marathon. Known as the "ultimate" aerobic exercise, running can be a great way to lose weight and improve your health. However, its rigor and risk of injury can make it a challenging exercise for beginners. Fortunately, running apps have emerged, allowing even beginners to get started with coaching. Let's explore the health benefits of running and how to do it properly.

◇700kcal burned per hour

 

Running is an exercise that offers both physical and mental benefits. First, because it stimulates the entire body, it's more effective at improving cardiopulmonary endurance than localized aerobic exercise, and it burns more calories per hour. For a 70kg adult, swimming burns 360-500 kcal, tennis burns 360-480 kcal, and brisk walking burns 360-420 kcal. Running burns around 700 kcal, which is relatively high.

Another unique benefit is the "runner's high," a feeling that can only be achieved through running (a phenomenon where a feeling of exhaustion is replaced by pleasure and happiness when a heart rate of 120 beats per minute is maintained for about 30 minutes). Not only does the release of endorphins provide a refreshing sense of well-being, but the experience of focusing solely on yourself and moving your body can also alleviate feelings of depression.

 

◇Strengthen your thigh muscles to ensure knee stability.

 

Unlike walking, running places two to three times your body weight on your knees, putting a strain on your joints and cartilage. For those who haven't exercised regularly, their leg muscles may not be strong enough to maintain knee stability, potentially leading to chondromalacia. Regular lower-body exercises like squats should strengthen your thigh muscles to maintain knee stability. Those who are overweight need even more protection for their knee joints, so obese individuals should start with brisk walking and then slow running.

The soles of the feet also bear a significant load. Partial rupture of the tendons in the soles of the feet can lead to plantar fasciitis, which causes pain. The plantar fascia is a vital muscle that acts like a spring to absorb shock transmitted to the soles of the feet. This muscle can become damaged when you first start exercising or when you suddenly increase your intensity, putting stress on your feet. To prevent plantar fasciitis, wear well-cushioned shoes to reduce the impact on the soles of your feet, and thoroughly stretch your feet before running.

It is also recommended to stretch at least three muscles (quadriceps, hamstrings, and calves) for 30 seconds four times before running.

 

Running Tips for Beginners

 

If I had to give some running tips to beginners, I'd recommend setting a goal based on your own pace, or "time," rather than "distance." Finding a pace that's neither too slow nor too fast is crucial. Practice running little by little without giving up, gradually increasing your running time before moving on to more distance. The optimal running intensity is when you can chat with someone while running. Warm-ups and cool-downs to prevent injury, along with comfortable shoes, are essential for both beginners and experienced runners. Assuming a one-hour run, a 10-minute warm-up and a 10-minute cool-down are recommended. A cool-down after a run is especially important, with a brisk walk for about 10 minutes being ideal. Cool-downs help flush out lactic acid accumulated during the run, significantly improving fatigue recovery.

 

If you want to keep your running commitment going for more than three days, enjoying running itself is paramount. Diversifying your running training methods (interval training, fartlek training, sprinting, hill training, tempo runs, etc.) is a secondary issue. Sometimes, you need to incorporate running into your favorite activities, such as enjoying the scenery along a river or lake, or listening to your favorite music. You need to make it an "enjoyable activity."

 

Using an app that allows you to keep a running log can also be helpful. Rather than thinking of it as a grand exercise, even short runs can yield health benefits. Intermittent exercise can actually yield health benefits. It's said that exercising continuously for 30 minutes is similar to exercising three times for 10 minutes, when viewed from a health perspective. However, if your goal is fat burning, such as dieting, rather than health maintenance, running for at least 20 minutes is recommended.

 

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They say you should exercise while having fun.

That way, I can continue to do it for a longer time.

 

What is the three-day resolution?

 

Running with determination every day

Later later lol when will I really run..