…but do it with caution
Running offers significant health benefits, including reducing the risks of obesity and heart disease, but it’s crucial to approach it wisely to avoid potential risks.
* Running helps reduce the risks of obesity, diabetes and heart disease
* Running at a comfortable pace helps build stamina
* Pushing your limits is great, but only occasionally
Running is a powerful tool to enhance health, reducing risks of obesity, diabetes, hypertension, heart disease, and even mental health issues like depression and dementia.
However, to maximise its benefits and avoid potential risks, Dr Sudhir Kumar, a neurologist at Apollo Hospitals, Hyderabad, offered practical advice for runners of all levels on X.
“Running is an excellent activity for physical and mental well-being, but it’s important to run smartly to stay safe and healthy,” Dr Kumar wrote in the post.
Maintain Zone 2 Running
Dr Kumar suggested that most of your running (75-80%) should be done at an easy pace, called Zone 2. This means your heart rate stays at 60-70% of its maximum, calculated as 180 minus your age.
Running at this pace is comfortable and helps build stamina without overstraining your body. For example, if you are 30 years old, your maximum heart rate is approximately 220 minus 30 = 190 beats per minute (bpm).
To stay in Zone 2, your heart rate during running should be 60-70% of 190, which is around 114-133 bpm. This is a comfortable, steady pace where you can still talk while running.
Limit High-Intensity Runs
Pushing your limits is great, but only occasionally. “Hit your best pace just once a week to avoid overexertion,” Dr Kumar said.
Optimal Mileage
Running 25-50 kilometres a week is ideal for most health benefits. “More than 50 km per week doesn’t necessarily add more value,” he added.
Take a Rest Day
Recovery is crucial. “Dedicate one day a week to rest without running or intense workouts. It helps your body recover,” he explained.
Incorporate Strength Training
Strength training improves endurance and reduces injury risks. Dr Kumar highlighted that this complements running and boosts performance.
Skip Personal Bests on Race Day
For non-elite runners, setting time-limits that you never did before can be risky. “Don’t aim for pre-set times, it can lead to overexertion,” he cautioned.
Prioritise Sleep
Adequate sleep (7-9 hours) is non-negotiable. “Many runners compromise on sleep to train more, but the harm from sleep deprivation outweighs the benefits of running,” warns Dr Kumar.
Eat Healthy
Running isn’t a license to overindulge. “A balanced diet is critical—you can’t outrun unhealthy eating habits,” he advised.
Hydrate Smartly
Proper hydration and nutrition during runs depend on conditions like weather, distance, and pace.
Watch Distances
Runs up to 10 km are generally safe. “If you plan a half or full marathon, ensure proper training to avoid risks like cardiac issues,” he said.
Annual Health Checkups
“An annual checkup is vital to catch and treat any potential health problems early,” Dr Kumar recommended.
By following these simple yet effective tips, runners can enjoy their passion while staying safe and healthy. “Running smartly is the key to long-term well-being,” concluded Dr Kumar.