Running is not only a physical endurance training and an opportunity to relieve psychological stress. It is also a serious burden on almost all organs and parts of the body. Of course, running is much better than sitting on the couch and ranting about the difficulties and difficulties in the way of improving your own body. But do not forget that with an unreasonable approach to training, instead of benefit, running can do a lot of harm. Therefore, let us take as a basis the principle of “forewarned – forearmed” and try to avoid unnecessary and unforeseen complications.

Mass multiplied by…

If we imagine the human body as a kind of frame, on which a rather weighty content is stretched, then it becomes clear how difficult it is for this frame, that is, the skeleton. In general, the skeleton of a particular person is “sharpened” for his body type. For example, asthenic people (ectomorphs) have light, thin bones – nature does not provide for overweight in people of this type. Hypersthenics (endomorphs and mesomorphs) have a massive skeleton, the bones are thicker and shorter – again, this is due to the fact that the hypersthenic body type is very prone to the accumulation of excess fat mass, which needs to be “held” on something.

An overweight person with an asthenic physique, having decided to start running, exposes the bones and joints of the skeleton to an increased load – the bones themselves are light, but it is very difficult for them to carry kilograms under conditions of a running load. A running hypersthenic also adds work to the joints – not only do you need to carry your own weight, but a mass of fat and a heavy gait when running are added to it.

Obviously, in obese people, the harm of running to bones, ligaments and joints can overshadow all positive changes.

Premature wear of the joints, pain in them after exercise, increased impact load – these are the unnecessary problems that running creates, damaging the musculoskeletal system.

It would seem that it’s time to get scared and quit classes. In fact, you need to carefully consider the choice of running technique, terrain for training, shoes and equipment, training regimen, including their intensity. And then the harm of running for the musculoskeletal system will be successfully compensated.

You should also remember that just like that “suddenly” start running, regardless of age and weight, any person cannot afford. Doctors recommend (let’s say more – they are classified as a risk group) not to rush “into the pool” of jogging for people over the age of 23-25 ​​years, if they have not previously engaged in regular physical activity. The same applies to people of any age who are already overweight.

Well, what if you really want to? No problem! We begin to prepare the joints gradually. To begin with, we sit on a bicycle, or buy ourselves an orbitrek. The latter is better in the sense that it gives a more complex effect on the entire body, almost like running, and at the same time it is very gentle on your joints. Minus – classes only at home or in the gym – without fresh air and bored alone. Another way is the gym. Basic exercises – squats with a barbell, lunges with dumbbells, and after half a year or a year of regular exercise, you can start running.

Heart can be hurt

Almost all adherents of this sport know that running is an excellent cardio workout. However, in order for running to bring benefit to the heart, and not harm, you need to follow simple rules.

For the heart, the harm of running lies in the fact that an untrained heart muscle does not have time to pump the necessary amount of blood. This leads to several problems, the most important of which are the lack of oxygen in the body (hypoxia) and compensatory expansion of the heart vessels, followed by the muscle itself.

Like any other muscle, the heart also needs exercise. To compensate for the harm of running to the heart, the loads should be moderate at first, build up gradually but regularly, and each workout should begin and end with heart rate control.

Follow the daily routine!

Another important condition for not harming the body is the observance of individual biorhythms. There is nothing better than an easy jog… when – in the morning or in the evening? A rash decision on this issue can also be harmful. The best way to choose the right training time is to focus on your own biorhythms, the time of the greatest activity, that is, according to whether a person is an “owl” or a “lark”.

If an owl goes out for a morning run, then in most cases the training will take place in the “when is it all over” mode. “Owl” at this moment thinks only that for the sake of running I had to get up too early, overcoming my own lethargy and drowsiness. Such a mood is quite can lead to the fact that instead of observing the running technique and controlling well-being, the running “owl” will experience irritation, and there is practically no benefit from such training. And vice versa – an evening run at the time of the rise of strength will give the “owl” self-confidence, and the world will be painted in positive colors.

At the same time, the “lark” running in the neighborhood dreams of how to finish the started distance and go to bed as soon as possible. The situation is reversed, but the result is the same.

Is running harmful in these cases? Undoubtedly. And those theoretical calculations fade before him, because of which physiologists are arguing: which training is more useful – morning or evening.

What a woman!

Running is the most democratic sport, but there are some age stages when it needs to be approached with extreme caution.

Premenopause and menopause is a natural, physiological process that occurs in the life of every woman. Women are “frightened” by the symptoms of this period almost from their youth, and therefore the appearance of the first signs of aging is met with panic.

Unstable blood pressure, “hot flashes”, changes in hormonal levels, disruption of the cardiovascular system – all this does not contribute to good physical shape. As a rule, premenopause is accompanied by characteristic obesity – the tummy usually grows treacherously, the so-called “breeches silhouette” appears on the hips, the skin on the upper and lower extremities sags. But a woman at any age remains a woman, and the desire to look good does not depend on the numbers in the passport. A frantic struggle begins to return to previous forms, and running is the first thing that comes to mind.

But few people remember that menopause is accompanied by a sharp drop in the calcium content in bone tissue, osteoporosis develops. It is practically invisible, it cannot be felt or seen. Fragile bones are prone to microtrauma even with a normal lifestyle, and the running load becomes literally an unbearable burden for them.

Beauty is impossible without health. During menopause, this should become an axiom. Before you start any sport, including running, you need to undergo a survey to determine the mineral density of bones. In accordance with the results, you need to dose the running loads.

Interestingly, if you approach training correctly, follow the running technique, eat well, eat foods and supplements with calcium, then osteoporosis recedes.

Running and bodybuilding

And how is running and bodybuilding combined, as well as other strength sports? In principle, with some reservations, they do not contradict each other. The main thing is when and how to run? Definitely, slow jogging for medium and long distances positively helps during the drying period. Even if this is not the same drying for the competition, but simply part of the annual training cycle. What is useful? In addition to training the heart, which is not easy to drive blood throughout the dimensionless muscle mass, running develops the circulatory system, trains the lungs, drives blood through the body. There is a definite benefit here.

What about strength and mass work? It’s more difficult here. But you can also include running in your training system. For example, jogging (small, no more than 5-10 minutes) before training as a warm-up. Well, on other days, a quick run over short distances (100 m.) Can be useful. He trains an “explosive” effort, helps the nervous system learn to generate and conduct fast impulses to the muscles – just what a security officer needs. The main thing is not to get carried away and without fanaticism!

Acute contraindications

And, finally, there are situations when the harm of running is unambiguous. These include:

any chronic diseases, especially during an exacerbation. Sports activities are possible only after consulting a doctor;
diseases of the cardiovascular system, severe hypertension;
recent stroke, myocardial infarction, surgery;
injuries and diseases of the musculoskeletal system;
an acute period of infectious diseases, including acute respiratory infections, influenza, occurring with or without fever, as well as a recovery period after them;
clinical depression;
high myopia;
oncological pathologies.
Summarizing

Surely some of our readers will think that the harm of running is so obvious and terrible that it is better to forget about training.

We hasten to debunk this belief.

Running can be harmful in cases where the load is not appropriate for age and health. If you approach training thoughtfully, competently and observing the principle of gradualness, running will bring exceptional benefits and improve self-esteem.