Is running really that useful?

Running received massive recognition in the United States after Frank Shorter's victory in the marathon distance at the 1972 Olympics in Munich. Following him in 1977, American running ideologist James Fix released the bestselling book Complete Book of Running. These two have inspired tens of millions of people in the US and Europe to run regularly.

Jogging, also called jogging, has become part of the lifestyle of a successful person.

At that time in the USSR, jogging was not so widespread and was more associated with adherents of a healthy lifestyle and athletes, of whom there were also many in the Union.

Running is promoted by sportswear manufacturers, athletes themselves and famous people who, for various reasons, have fallen into the cycle of a healthy lifestyle. For some, running has become an excuse to get rid of bad habits.

Sobering up came when Olympic long-distance runners began dying of heart attacks. Unusually early, at 52, James Fix died while jogging. Conflicting data on the benefits and dangers of running are reflected in modern folklore.

Wellness jogging means people get heart attacks in a much better state of health than before.

Aphorism by an unknown author

The reaction also appeared in journalism. German physician Peter Akst in his book "Lazy Live Longer" openly calls for a less active lifestyle and energy savings. His longevity program is based on walking and stretching exercises.

Still, running is healthier than not running. The Journal of the American College of Cardiology published the results of the Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk study., which lasted 15 years. Scientists have observed the life of 55 thousand people from 18 to 100 years. In the study group, among joggers, there were 45% fewer deaths from cardiovascular diseases and 30% from any cause. On average, joggers lived three years longer.

The study found that the risk of dying from a heart attack is reduced even for those who run short distances once or twice a week.

It is important to understand that death during or after running is not to blame for running, but not for an organism that is ready for such loads. James Fix suffered a heart attack due to a blockage in a coronary artery from poor nutrition.

Athletes with great experience, and even more so professional athletes, suffer from occupational diseases and syndromes. The heart, enlarged from constant exertion, coped well with its work, while such a volume was needed by the body, but with the onset of old age, physical activity decreases, and the heart begins to grow decrepit: heart failure sets in. And hypertrophic cardiomyopathy, or thickening of the ventricular wall, as a result of "sports" enlargement of the heart, is the cause of 36% of deaths in young athletes.

How to start running and not hurt yourself

1. The main thing is not to overdo it with loads. Moderate jogging "for fun" is the best choice for people far from sports and who use physical activity to improve their health or lose weight. A poorly trained body should not be fully loaded, or even better - with the help of a doctor, make sure that running is not a contraindication.

2. Start your workout three times a week using running and walking at a ratio of 1 to 2 or even 1 to 3: 2/4 minutes or 30/90 seconds. Increase your running time in the second week and beyond. The total duration of one workout is 25-30 minutes. Read a detailed guide for beginners on Lifehacker.

3. Train yourself to the correct technique. Keep your head straight, look forward, not down, bend your elbows 90 degrees and fold your palms into fists, but do not clench them, land in the middle of your foot, and push off with your toe, take small steps. And don't slouch.

4. Start each workout with a warm-up and end with the same thorough cool-down. Warm-up will allow more blood and oxygen to flow to the muscles, and the final stretch will allow the muscles to recover faster.

Perhaps it would be worthwhile to end the material with an advice to go for the first run right now, but it is better not to make hasty decisions and think about equipment. You can run in sneakers too, but running shoes do a better job of preserving the musculoskeletal system under conditions of increased stress. Look for the right running shoes, but remember that technique and the right training regimen are more important.