Is it good to combine walking and running?

The benefits of walking and running.

The Health & Life newspaper quoted Dr. Ha Hung, M.Sc., from the Central Geriatric Hospital, as outlining the benefits of walking and running as follows:

• It helps control body weight, reduce excess body fat, and promote a balanced, healthy physique.
• It protects bones, strengthens them, and helps prevent osteoporosis, especially in the elderly and women during menopause.
• It increases mood, combats depression and anxiety, promotes better sleep, and prevents memory decline in the elderly.
• It helps relieve tension and stress, promoting a feeling of well-being and relaxation.
• Helps slow down the aging process.
• It helps you boost your immune system to fight off the risks of developing diseases.
• It has very beneficial effects on the respiratory and circulatory systems, thus reducing the risk of diseases such as coronary heart disease, stroke, and hypertension.

Many people wonder whether combining walking and running is good for them.

Is it good to combine walking and running?

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According to VnExpress, citing the Podium Runner website, alternating between running and walking helps improve fitness and prevent injuries.

Experts recommend that runners incorporate walking when they feel tired while running, as this helps improve their fitness and reduce the risk of injury.

Even for seasoned runners, casual walking plays a crucial role in muscle recovery after strenuous workouts and reduces the risk of recurring injuries.

According to Podium Runner, you won't run fast if you only use the run-walk method. When you start feeling comfortable running continuously for more than 30 minutes, that's when you should cut back or eliminate walking time altogether.

To transition from run-walk to continuous running and reduce the risk of injury, you should gradually increase the running time relative to the walking time for each run-walk sequence. For example, if you are comfortable with a 6-4 run-walk ratio (6 minutes running, 4 minutes walking), you can move to a 7-3 ratio (7 minutes running, 3 minutes walking). As you become more comfortable, you can increase it to 8-2 or 8-3, depending on your fitness level.

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Once you're comfortable with a running time of 8-9 minutes followed by 1-2 minutes of walking, the next step is to break your runs into larger segments of jogging, such as 20 minutes of running followed by 2 minutes of walking. This is a transitional step to prevent injury, so you can't jump straight from jogging to running for 60 minutes.

With the information above, you should now have the answer to the question "Is it good to combine walking and running?". Remember to exercise regularly to improve your health.

Thanh Thanh (Compiled)

Source: https://vtcnews.vn/vua-di-bo-vua-chay-co-tot-ar902469.html