Dr. Ta Quoc Hung, a specialist at the University Medical Center of Ho Chi Minh City, explains: There's a misconception called "Runner's face," meaning that the faces of regular runners may look thinner, with more wrinkles and sagging skin compared to non-runners. However, running doesn't necessarily cause premature aging. The main causes of Runner's face include:
Running is great for overall health.
- Reducing subcutaneous fat: When you run regularly, your body burns energy and excess fat, including subcutaneous fat. A thinner layer of subcutaneous fat can make your face look thinner and less full.
- Sun exposure: Running outdoors exposes the skin to more UV rays from sunlight, which can cause premature aging if not properly protected (applying sunscreen, wearing a hat, etc.).
- Dehydration and environmental factors: Running can dehydrate the body, and skin is more prone to wrinkles if not adequately hydrated. Additionally, factors like wind and pollution also affect the skin.
Running is actually a great activity for overall health, including your skin. Running improves blood circulation, delivering oxygen and nutrients to the skin, supporting healthier and more youthful-looking skin.
Things to keep in mind when running.
According to Master's degree holder and doctor Nguyen Vo Hoang Phuc, Department of Rehabilitation, University Medical Center Hospital of Ho Chi Minh City, exercise or running is an activity that helps improve health, increase endurance for the musculoskeletal system, cardiovascular system, etc., and is an indispensable activity in the daily lives of each of us.
However, to make training and running effective, and to prevent injuries and other health problems, we need to pay attention to a few things when participating in running.
You should warm up thoroughly before exercising.
Before the race:
- We shouldn't exercise when we don't feel well.
- Avoid exercising when the weather is too hot or too cold.
- Wear loose, comfortable clothing and supportive shoes.
- Drink plenty of water (about 200-500 ml about 30 minutes before running): electrolyte drinks, sports drinks, etc.
- Have a light snack before your run (yogurt, biscuit, banana, etc.)
- Avoid eating too much; a large meal should be eaten about 2 hours before running.
- Ensure you are taking all your standard daily medications when participating.
- Warm up thoroughly before exercising.
- A workout should consist of three phases: a warm-up phase, the main running phase, and a cool-down phase where intensity is gradually reduced to return to a normal state.
While running:
- Regularly replenish fluids (electrolytes) at a rate of approximately 200 ml every 10-15 minutes.
- Energy boost: Small biscuits and specialized drinks provide carbohydrates.
- If you experience any unusual symptoms such as: Chest pain; Palpitations; Increasingly severe shortness of breath; Dizziness, lightheadedness, nausea; Muscle tension, severe joint pain… Consider stopping running and contacting medical support.
After the run ends:
- Gradually reduce the intensity by taking a leisurely 5-10 minute walk.
- Add more water (approximately 250 ml) within 30 minutes.
- Avoid showering immediately; wait at least 30 minutes after you finish running before showering.
- Do some stretching exercises after running.
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Source: https://thanhnien.vn/bac-si-24-7-chay-bo-se-nhanh-gia-di-185241112090544912.htm
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