Before starting, it is important to determine if running is suitable for your health condition.
Running is a form of exercise suitable for almost all ages and genders. However, middle-aged people, elderly people, or people with large weights should start with low intensity and gradually increase according to their ability. For overweight people, running from the beginning can put great pressure on the knee and ankle joints. Instead, prioritize brisk walking, cycling, or swimming to lose weight before switching to jogging.
In addition, people with congenital disabilities in the legs, joint diseases or injuries to the lower extremities should consult a doctor before exercising, because jogging can increase the risk of knee and load-bearing joint damage.
Many people think that running for as long as possible is not entirely true. Running for too short a time may not bring obvious results, while overtraining increases the risk of injury and fatigue for the body.
For the goal of improving health and supporting weight loss, running for about 30-60 minutes per session, 4-6 sessions per week is considered suitable. When maintained regularly, you will gradually feel positive changes in physical strength, figure and health.
During exercise, monitoring your heart rate also helps assess the intensity of exercise to adjust appropriately. If possible, you can use a watch or health tracker to control your heart rate when running.
For beginners, warming up thoroughly before running is an indispensable step. Start by walking slowly, then speed up to brisk walking and then switch to light running. This helps muscles, joints and the cardiovascular system gradually adapt to the intensity of exercise, reducing the risk of injury.
You can also apply the alternating method of brisk walking and light jogging in the early stages to get your body used to it. At the same time, it is not necessary to run every day. Maintaining 4-6 sessions per week is enough to achieve results, and also helps the body have time to recover, limiting overload due to excessive exercise.
