SafeHomeDIY
  • Home
  • Health
    • Health Today
    • Women’s Health
    • Safety
    • Health & Fitness
    • Weight Loss
  • Nutrition
    • Diet
    • Food & Recipe
    • Skin Care
  • Allergies & Diseases
    • Autism
    • Remedies
  • Pets
  • News
  • #COVID-19
  • Guest Post
SafeHomeDIY
Subscribe
SafeHomeDIY
  • Home
  • Health
    • Health Today
    • Women’s Health
    • Safety
    • Health & Fitness
    • Weight Loss
  • Nutrition
    • Diet
    • Food & Recipe
    • Skin Care
  • Allergies & Diseases
    • Autism
    • Remedies
  • Pets
  • News
  • #COVID-19
  • Guest Post
  • Health
  • Health & Fitness

Running and Health: Think running is not for you? Try this

  • April 27, 2020
  • SafeHomeDIY
A woman running outside in the morning running and health

The first time I tried running, I hated it. It was only two miles, but I was positive I would never, ever run again.

Sure, I understood the many benefits of running like improved heart health, weight management, and better moods. Yet, like many people who initially swear off running, I believed you had to run for many miles and many hours on a regular basis to make it worthwhile.

How much running adds up to benefits?

It turns out my thinking about running and health was all wrong. Research suggests that you don’t have to run far, fast, or even that often to reap the rewards from running.

For instance, a meta-analysis published online Nov. 4, 2019, by the British Journal of Sports Medicine looked at 14 studies involving more than 232,000 people and found that running only once a week for less than 50 minutes has significant health benefits, such as a lower risk of cardiovascular disease, cancer, and death from all causes.

Even if you are a complete novice, or the idea of running sounds off-putting, you should still give it a try. “Many people think running is not for them, or they can’t do it well, but running is a simple skill and an easy activity to get into,” says Michael Clem, a doctor of physical therapy at the Harvard-affiliated Spaulding Outpatient Center. “After all, we’ve been running since we could walk.”

Run then walk

An easy way to ease into running is a run/walk program. With run/walk, you run for a brief period at a comfortable pace and then take a walking break until your body recovers. You repeat this back-and-forth cycle for a certain amount of time or distance. The goal is to slowly increase your running time and decrease your walking time until you run for a total of 20 to 25 minutes. You can do this either outside or on a treadmill.

Here is how a beginning program works:

  • Run for one to two minutes and then walk for four to five minutes until you have fully recovered.
  • Repeat the pattern five times.
  • Do this routine twice a week on nonconsecutive days.

After one or two weeks, increase your running time to three or four minutes and walk two to three minutes or until you have recovered. Repeat the pattern five times.

When this becomes easy, run for five minutes and walk for a minute or until you have recovered. Complete the pattern four to five times.

Once you reach 20 to 25 minutes of running with few, if any, walking breaks, then you can adjust your running and walking times to fit your exercise goals like running longer or faster, or just staying where you are and focusing on consistency.

It’s running’s range of possibilities that turned me into a believer. Once I realized that running is an individual endeavor that doesn’t conform to specific guidelines or expectations, I began to enjoy it. I now run for as long and as fast and as often as I want, knowing that any time spent running is time well spent.

Follow us across our social channels to get the latest, on Facebook , Twitter .

Related Topics
  • Cancer
  • Exercise and Fitness
  • Health
  • Healthy Aging
  • Heart Health
SafeHomeDIY

Health - Relationships - Lifestyle Related matters. It's All About your Safety First - It's All About You

Previous Article
  • Food & Recipe

A lockdown feast: Home cook shows off her Saturday night ‘poker platter’ amid coronavirus outbreak

  • April 27, 2020
  • SafeHomeDIY
View Post
Next Article
  • Allergies & Diseases

Top Health Effects of Climate Change (It’s Impacting Your Body NOW)

  • April 27, 2020
  • SafeHomeDIY
View Post
You May Also Like
View Post
  • Nutrition

Xylitol Benefits vs. Dangers

  • SafeHomeDIY
  • October 4, 2023
Costco's Pushy Sales Tactics Are Becoming a Major Nuisance For Loyal Customers
View Post
  • Health

Costco's Pushy Sales Tactics Are Becoming a Major Nuisance For Loyal Customers

  • SafeHomeDIY
  • October 4, 2023
View Post
  • Nutrition

Saffron Is Excellent for Long-Term Brain Health, Mood-Boosting Benefits, and (Of Course) Cooking

  • SafeHomeDIY
  • October 4, 2023
Everyone Is Making This "10/10" Trader Joe's Pizza
View Post
  • Health

Trader Joe's Shoppers Are Raving About An "Extremely Dangerous" Sweet Snack

  • SafeHomeDIY
  • October 4, 2023
Costco Shoppers Are Reporting Major Issues With the Store's Produce—Again
View Post
  • Health

Costco vs. Sam's Club: Which Has the Freshest Produce?

  • SafeHomeDIY
  • October 4, 2023
10 Daily Habits That Can Increase Testosterone
View Post
  • Health

10 Daily Habits That Can Increase Testosterone

  • SafeHomeDIY
  • October 4, 2023
Panera Just Launched 3 Brand-New Toasted Sandwiches
View Post
  • Health

Panera Just Launched 3 Brand-New Toasted Sandwiches

  • SafeHomeDIY
  • October 4, 2023
Yes, You Can Lose Weight Just by Walking—Here's How
View Post
  • Health

Yes, You Can Lose Weight Just by Walking—Here's How

  • SafeHomeDIY
  • October 4, 2023
Recent Posts
  • Victoria & David Beckham's Remarks On His Alleged Affair Don't Answer Our Biggest Question
  • Scientists print functional SKIN for the first time, giving hope to burn victims and wounded veterans
  • Dr Michael Mosley recommends 'very tasty' food to reduce your bad cholesterol levels
  • Xylitol Benefits vs. Dangers
  • Indian billionaire faces JAIL after horror Lamborghini crash alongside Bollywood star wife that saw couple burn to death
Safe Home DIY
  • Guest Post
  • Disclaimer and Disclosure
  • Term of Use
Health - Relationships - Lifestyle Related matters. It's All About your Safety First - It's All About You

Input your search keywords and press Enter.