People who shouldn't run

People who shouldn't run

Running offers many health benefits, but it's not suitable for some people. The following individuals are advised against running:

People with poor vision

According to Aboluowang, people with poor night vision and those facing difficult road conditions pose a safety risk, so they should avoid jogging at night and instead jog during the day.

Obese people

According to information from Phu Tho Provincial General Hospital, running is very effective for weight loss, so overweight people often choose running as their preferred exercise to begin their weight loss journey. However, doctors generally do not encourage obese people to run.

People who shouldn't run because it can be harmful to their health.

This is because when running, our legs bear the pressure of our entire body, and this pressure is greater for obese people than for normal people. If maintained for a long time, the pressure from body weight will be concentrated on the legs, negatively affecting the bones and joints, especially the knee joints.

Coaches advise obese individuals to be cautious when running and to start with low intensity and short distances, gradually increasing the intensity over time.

People with bone and joint injuries or diseases

Running can increase pressure on the spine, especially the lower back. Therefore, people with herniated discs should avoid running or only run at low intensity, for short distances, and under the guidance of a doctor or physical therapist.

For individuals with a history of knee injuries, running can trigger a recurrence. Therefore, they should avoid running or only run at low intensity and for short distances. They should choose gentler exercises such as walking or yoga instead of high-intensity running.

Elderly people

Many people believe that running is a sport suitable for all ages, but in reality, high-intensity running is not at all suitable for older adults.

The reason is that as we age, our muscles and ligaments deteriorate and lose their elasticity. High-intensity running can damage these already stiff and weak muscles and ligaments, which over time can negatively affect the joints and bones in the legs, leading to osteoarthritis.

Older adults should choose walking over running. However, it's important to note that walking should be limited to a maximum of 30-45 minutes per day, and a 5-10 minute warm-up is always necessary to loosen up the joints before walking.

Things to keep in mind when running to avoid stroke.

According to Dr. Doan Du Manh, a member of the Vietnam Vascular Disease Association, to prevent stroke while running, runners need to follow the advice below.

- You need to warm up thoroughly and comprehensively for all muscle groups. Avoid warming up for too long as this will tire your muscles and deplete too much energy. Warm up in the correct sequence, starting with light, easy movements and gradually progressing to more difficult ones to warm up your muscles. When the weather is cold, you must warm up very carefully, adhering to the principle of gradually increasing the intensity and frequency of the exercises because muscle tears are very easy to occur.

- You shouldn't use hot massage oils as a warm-up alternative because this method only heats the skin surface due to chemicals, but the tendons, muscles, and ligaments aren't warmed up enough.

Before starting any sport, you need to have a physical examination to check for any underlying medical conditions such as heart or lung disease, or a family history of heart or lung problems, high blood pressure, or musculoskeletal disorders.

- During your run, you need to adjust the intensity. Don't start running too fast or too hard; gradually increase the intensity and distance as your body is ready. You need a training plan that gradually increases intensity and distance, for example, only increasing the distance by 200m each week, and not suddenly increasing the distance on your own.

- Keep your body cool, stay hydrated, and regulate your body temperature to avoid heatstroke.

- While running, listen to your body. If you feel uncomfortable or too tired, stop and rest. If necessary, call for help.

- After finishing your run, gradually slow down and do some stretching exercises to help your body recover.

These are the types of people who shouldn't run. If you belong to any of these groups, you should stay away from this sport.

Ha An (compiled)

Source: https://vtcnews.vn/nhung-nguoi-khong-nen-chay-bo-ar904906.html