Discover the True Impact of Running on Your Health

Running is one of the simplest and most accessible forms of exercise, embraced by millions worldwide for its health benefits and ease of practice.

Whether in urban areas, forests, parks, or stadiums, all you need is the desire and comfortable clothing that allows free movement to begin running.

The running craze gained momentum in the United States after Frank Shorter’s marathon victory at the 1972 Munich Olympics. Inspired by this, James Fixx published the bestselling book Complete Book of Running in 1977, motivating tens of millions across the US and Europe to adopt jogging as part of their lifestyle.

Jogging became synonymous with a successful, health-conscious lifestyle, promoted by sportswear brands, athletes, and celebrities who embraced fitness to improve their well-being or overcome bad habits.

However, concerns emerged when some long-distance Olympic runners died prematurely from heart attacks. James Fixx himself passed away at 52 during a run due to coronary artery blockage, highlighting the importance of overall health beyond exercise.

"Thanks to health-focused running, people experience heart attacks in much better health than before."
— Unknown Author

In contrast, German physician Peter Axt advocates for a less intense lifestyle centered on walking and stretching in his book The Lazy Live Longer, emphasizing energy conservation for longevity.

Despite differing opinions, extensive research supports running’s benefits. A 15-year study published in the Journal of the American College of Cardiology followed 55,000 individuals aged 18 to 100 and found that runners had a 45% lower risk of death from cardiovascular diseases and 30% lower overall mortality. On average, joggers lived three years longer.

Even running once or twice weekly at short distances significantly reduces heart attack risk.

It’s crucial to understand that fatalities during or after running are often due to pre-existing health conditions rather than running itself.

Veteran athletes may face specific health challenges related to long-term physical strain, such as hypertrophic cardiomyopathy, which accounts for 36% of deaths among young athletes due to thickening of the heart’s ventricular walls.

How to Start Running Safely

1. Avoid overexertion. Light jogging for enjoyment is ideal for beginners or those seeking health improvements or weight loss. Consult a healthcare professional to ensure running is safe for you.

2. Begin training three times per week, alternating running and walking in a ratio of 1:2 or 1:3 (e.g., 2 minutes running, 4 minutes walking). Gradually increase running time while keeping total sessions around 25–30 minutes.

3. Practice proper running form: keep your head up, look forward, bend elbows at 90 degrees, keep hands relaxed, land midfoot, push off with your toes, take short steps, and avoid slouching.

4. Always start with a warm-up to increase blood flow and oxygen delivery to muscles, and finish with stretching to aid recovery.

Before your first run, consider investing in quality running shoes designed to support your musculoskeletal system under increased stress. While sneakers can suffice, proper footwear combined with good technique and training routine is key to a safe and enjoyable running experience.

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