What are the benefits of running 2km a day?
Running is one of the most popular forms of exercise. The advantage of this exercise is that it requires no equipment and anyone can do it.
The distance you can run depends on your fitness level. However, simply running about 2 km a day can provide numerous health benefits.
Thanh Nien newspaper, citing the health website Medical News Today (UK), points out the benefits of running 2km a day as follows:
Healthier heart and lungs
The heart and lungs are two organs that work together to supply oxygen to the entire body. Running at least 2 km/day will stimulate both the heart and lungs to work more efficiently. The heart will pump blood better, while the lungs will improve their ability to absorb oxygen.
Losing weight
In fact, running is one of the most effective exercises for weight loss. The calories burned while running can help exercisers easily create a calorie deficit, thereby preventing and reducing excess body fat.
Losing weight will reduce the stress on the knees during exercise, thereby preventing knee joint problems such as arthritis. In addition, reducing excess fat will also help prevent type 2 diabetes, high blood pressure, and heart disease.
Improve endurance
Just running 2 km a day is enough to significantly improve physical endurance. This is because running increases the body's ability to absorb and utilize oxygen. As a result, the body can perform at a higher intensity and for longer periods with less effort.
Running is a sport that offers many health benefits.
Stronger bones
As we age, bone density begins to decrease, especially in women. Running is an excellent exercise for maintaining and strengthening bone density. The constant stimulation of the leg bones from running helps bone cells grow better. If you don't like running, you can also try weightlifting, as weightlifting exercises also help increase bone density.
What should you prepare before going for a run?
The Health & Life newspaper quoted Dr. Nguyen Trong Thuy as providing guidance on how to prepare before running to achieve the best results, as follows:
- Choose appropriate attire: Selecting suitable clothing, shoes, and accessories can help runners feel more comfortable and safer while running.
- You should apply sunscreen (at least SPF 30) about 30 minutes before running in the sun and reapply every hour if you sweat a lot.
- Warm up before running: Warming up not only prepares your muscles for exercise but also increases oxygen and blood flow throughout your body. You can do simple yoga poses, brisk walking, or exercises like squats, lunges, calf raises, and arm swings for about 5 minutes. If you're running for a long time, you should warm up for a longer period.
How to run safely?
To start running safely, you should:
- For those who regularly participate in other sports: They can start running with a higher intensity training program (both in distance and duration) compared to someone who is just starting to exercise.
- If you're starting to exercise or returning to exercise after a long break, you should exercise slowly and gently.
- It's advisable to combine other exercises with running: cycling, strength training, swimming, HIIT (high-intensity interval training). This helps to engage different muscles in the body, avoiding concentrated stress on specific muscles and joints, thus preventing injuries from overuse.
- Rest periods are necessary between training days to avoid muscle fatigue and soreness. Gentle exercises such as yoga or pilates can be beneficial.
- During training, if you experience prolonged body aches, especially sharp pains like those from shin splints or joint pain, hip pain, etc., you need to rest more to allow your body to recover. If you are concerned about symptoms of fatigue and muscle pain, you should consult a doctor for advice and timely treatment.
The above information answers the question "What are the benefits of running 2km/day?" and provides things to do to run safely. Running improves the strength and flexibility of muscles, bones, and tendons. Regularly maintain this healthy form of exercise.
Source: https://vtcnews.vn/chay-bo-2km-ngay-co-tac-dung-gi-ar912613.html
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