Running at almost any speed can have health benefits. For example, a study of more than 55 people ages 18 to 100 found that even 5-10 minutes of slow running a day significantly reduced the likelihood of developing heart disease. Additionally, a scientific report says that running is associated with better oxygen consumption, better blood circulation and lung function.

However, it is very easy to get injured while running.

runner’s knee. This patellofemoral pain syndrome occurs in those who immediately try to run too fast and run long distances. The person eventually begins to feel pain in the area around or behind the kneecap. Especially in severe cases, you feel constant pain. To get rid of it, you will need to stop running until the pain subsides. Then start with a brisk walk, gradually increasing the distance and speed. Increase each variable by no more than 10% per week (and not both at once). Also, be sure to warm up before running and include leg strengthening exercises in your training program. You may also need to change the way you run.

black toenails. This is the result of bleeding under the nail. Often the reason for this is incorrectly selected, small shoes, long toenails. To find the right running shoe, make sure there is a space between the tip of your big toe and the tip of the shoe equal to the width of your big toe.

skin friction. As friction increases, skin irritation increases. Men who run often experience nipple chafing, while women experience chafing along the bikini line. Apply Vaseline or other irritating soothing substances to areas of skin that may be irritated, or protect them with bandages. Choose clothing made from naturally absorbent fabrics to protect against friction around your underwear.

overactive bladder. This may be due to the increase in blood flow due to the training of the cardiovascular system and the acceleration of the work of other body systems with dehydration.

stomach problems. Dehydration can affect the functioning of your stomach and digestive system. Don’t eat or drink anything new before or during your run. Avoid consuming caffeine three to six hours before your run, and try not to fill your stomach with anything for at least two hours before your run.

News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.

Source: Ferra

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I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.


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