Table of Contents
1. Get to know your body condition
2. Increase duration and distance gradually
3. Follow an intensive exercise program
4. Warm up
5. Insert a ramp in the middle of the run
6. Watch your diet
7. Get enough sleep
Jakarta, goldensamoyed Indonesia
—
Run
is often an easy choice to maintain fitness.However, to stay safe and not trigger injury or heart problems, there are a number of important things that are recommended
doctor
, for both beginners and experienced runners.
Quoting guidelines from the American Medical Association (AMA), here are practical tips for running healthily and safely according to doctors:
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1. Get to know your body condition
An internal medicine specialist from the United States, Douglas DeLong, warned that many people are too enthusiastic at the start and force themselves.Pain and swelling are signs the body needs rest.
A little soreness is still normal, but if every step hurts or you have complaints such as heel pain, stop the activity temporarily.
2. Increase duration and distance gradually
Doctor Christine A. Sinsky recommends that beginners do not immediately force themselves to run long distances.A combination of walking and running could be an option, for example walking 5 minutes then running 1 minute, then repeat and increase the running duration gradually.
3. Follow an intensive exercise program
For those who need guidance, there are many running training programs that you can follow, from 5K preparation to marathons.DeLong said he followed a three-month program the first time he ran a marathon, with an alternating pattern of hard and light runs.
This structured routine helps the body adapt more consistently.
4. Warm up
A simple warm-up such as a brisk 2-3 minute walk or light movements such as lunges and hip exercises can help prepare the body and reduce the risk of injury.
5. Insert a ramp in the middle of the run
According to Sinsky, walking occasionally during a run gives the body micro-recovery time.In a marathon, walking for a while, for example in the water station area, can actually help maintain stamina until the finish line.
6. Watch your diet
DeLong recommends a diet high in vegetables, fruit, fish and healthy fats.Carbohydrates are still important because they are the main source of energy.For runs of more than an hour, fast-absorbing carbohydrates such as energy gels can help maintain energy.
7. Get enough sleep
Sleep maximizes the body’s recovery.Sinsky added that running can make you sleep more soundly, and quality sleep will improve running performance.
If you are often injured or have certain conditions, not everyone is suitable for running.Other alternative sports such as swimming, cycling or dancing can be safer.
With the right preparation, running can be a fun way to maintain heart health.The key is to be consistent, understand your abilities, and give your body enough rest time.
(tis/tis)
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