One of the hottest workouts these days is 'running.' In parks and along riversides, you can see small groups of people running together. Amateur marathon events are also held frequently. Last year, webtoon artist and broadcaster Kian84 successfully completed a full marathon, which became a hot topic, leading to more amateurs challenging themselves with the full 42.195 km marathon, rather than just 10 km or half marathons. Running, known as the ultimate aerobic exercise, can help you lose weight and improve health if done properly, but it is also challenging and carries a risk of injury, making it a demanding activity for beginners. Fortunately, running apps have emerged, allowing beginners to receive coaching and try running. Here, we explore the health benefits of running and how to do it correctly.

◇Burning 700 kcal in one hour

Running is a form of exercise that offers both physical and mental benefits. First, because it stimulates the entire body evenly, it is more effective than localized aerobic exercises for improving cardiovascular endurance, and it burns a high number of calories per hour. Based on a 70kg adult, swimming burns about 360-500 kcal, tennis about 360-480 kcal, brisk walking about 360-420 kcal, and running is relatively high at approximately 700 kcal.

Additionally, the unique advantage is the 'Runner's High,' a phenomenon that can only be achieved during running (the feeling of difficulty turning into a sense of pleasure and happiness when maintaining a heart rate of 120 beats for about 30 minutes). Not only can you feel a refreshing sense of happiness through endorphin release, but you can also improve depression by focusing solely on yourself and experiencing physical movement.

◇Strengthen thigh muscles to ensure knee stability

Running, unlike walking, places two to three times the load on the knees, putting strain on the joints and cartilage. For people who do not exercise regularly, their leg muscles may not provide enough stability for the knees, leading to cartilage softening. Usually, strengthening the thigh muscles through lower body exercises like squats is necessary to ensure knee stability. If a person is overweight, it is especially important to protect the knee joints, so obese individuals should start with brisk walking and slow jogging first.

A lot of load is also applied to the soles of the feet. Plantar fasciitis, which occurs when the tendons in the sole partially tear and cause pain, can develop. The plantar fascia is a muscle that plays an important role in absorbing shocks transmitted to the sole like a spring. When starting exercise for the first time or suddenly increasing the amount of exercise, tension is placed on the feet, which can cause abnormalities in this muscle. To prevent plantar fasciitis, it is recommended to wear shoes with good cushioning to reduce impact on the soles and to perform sufficient stretching of the soles before running.

Additionally, it is recommended to stretch at least three muscles (quadriceps, hamstrings, calves) for 30 seconds each, four times, before running.

◇ Running Tips for Beginners

If you have running tips for beginners, I recommend focusing on 'time' rather than 'distance' and setting goals accordingly. It is important to find your own pace that is neither too slow nor too fast. Practice running gradually by running a little at a time without giving up, and then increase your running time before gradually increasing the distance. The most suitable running intensity for me is when I can talk to the person next to me while running. Warm-up exercises, cool-down exercises, and comfortable shoes are essential not only for beginners but also for experienced runners. If you assume running for an hour, it is recommended to spend 10 minutes on warm-up and 10 minutes on cool-down exercises respectively. Especially after running, cool-down exercises are important; walking briskly for about 10 minutes is beneficial. Cool-down exercises help to remove lactic acid accumulated during running and are very helpful for recovery from fatigue.

To prevent running from being a fleeting resolve, the most important thing is to enjoy the act of running itself. Various running training methods (interval training, fartlek training, sprinting, hill running, tempo runs, etc.) are secondary. Sometimes, I should enjoy the scenery along the river or lake while running, listen to my favorite music, and incorporate running into activities I love, turning it into an enjoyable activity.

Using an app to record your running log can also be helpful. Instead of thinking of it as a grand workout, even short runs during free time can have health benefits. In fact, health benefits can be achieved through intermittent exercise methods, and from a health management perspective, exercising continuously for 30 minutes or doing three 10-minute sessions are considered equivalent. However, if the goal is fat burning, such as for dieting, it is better to run for at least 20 minutes.

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They say you should enjoy exercising.

That's so I can do it more sustainably for a longer period.

What is the meaning of "three days of determination"?

Running with a determined effort for a day

Later, later, haha, I really wonder when you'll run..