Running workouts seem to be almost a universal form of fitness: they are all-weather, require no additional costs or special conditions, are suitable for people of all genders and ages, and can be done alone or in a group. However, running has its pros and cons.

Pros

Running is an excellent way to prevent cardiovascular and metabolic diseases. It allows you to strengthen the musculoskeletal system. It also raises your mood by increasing the amount of norepinephrine and serotonin as well as improves potency.

Cons

Running has a large number of contraindications. Running should be avoided by those with bronchial asthma, severe cardiovascular disease, hypertension, GI diseases in the acute stage, kidney problems, joint diseases, or spine problems. It should also be avoided when someone is feeling sick with a cold.

Those who are excessively overweight also must be careful when running, as it can cause harm to the body. Intensive running should only be done after some of the initial weight loss has occurred.

How do you know it is safe for you to run?

An examination with your doctor will help you. Take a cardiogram, a general and biochemical blood test to find out your cholesterol and sugar levels, and check your blood pressure. Your general practitioner will interpret the results and give you recommendations on an acceptable running workload.

In case of abnormalities, you may need a consultation with a cardiologist. And, of course, it makes sense to visit an orthopedist to rule out spinal problems, osteochondrosis, and flat feet.

Other considerations

Your running sneakers should have thick and fluted soles, orthopedic insoles, snug fit to the foot, and be advertised as suitable for running. Always drink water one hour before the run and, if necessary, a couple of sips every 15 minutes during the run. Water can be replaced with an isotonic. On training days, give up spicy, salty, and fatty foods.

It is good to take a couple of lessons with a running/fitness trainer, who will tell you the best warm-up exercises, check whether you breathe correctly and move your legs while running, and tell you the optimal pace at which you should run.

When running, stay away from busy roads and highways. Look for parks and athletic fields nearby that are suitable for running, and make sure the paths don't have potholes, roots, or anything else hazardous.

When running, be aware of how you are feeling. You should not be frightened by pain in the side — typically this can be relieved by pulling your stomach up and taking a few deep breaths and exhalations. If you feel pain in your knees or joints, see your doctor right away so that you do not cause further damage.

05 July 2021