Running less than a quarter of an hour a day, even at low speed, can make a significant difference in your health. An investigation published in the Journal of the American College of Cardiology determined that this minimum dose of activity was associated with a reduced risk of death for all causes and cardiovascular diseases.
He running It has grown as a massive activity in recent years for a specific reason: it is accessible, it does not require special equipment and its benefits are supported by scientific evidence. Beyond the heart, it also impacts mental health. A review of studies published in the International Journal of Environmental Research and Public Health found positive effects of running on symptoms of depression and anxiety.
Carlos Ulloasports doctor and member of the Herbalife Nutrition Advisory Board, expanded on that panorama. «In addition to helping improve cardiorespiratory fitness and strengthening muscles and joints, running is also associated with the release of substances related to the feeling of well-being and pleasurecontributing even to a better rest,» he explained.
However, starting without a strategy can be counterproductive. Ulloa warned that the gradual adaptation It is key to avoid discomfort and reduce the risk of injury, especially in those who do not have previous running experience.
How to start running without hurting yourself trying
The most widespread recommendation for beginners is combination of jogging and walking. A session of between 20 and 30 minutes that alternates one minute of easy jogging with two minutes of walking at a sustained pace allows the body to progressively gain resistance, without overloading muscles or joints from the first day.
«It is not necessary to start running fast or long distances. The most important thing at the beginning is create record and respect the limits of the body,» Ulloa advised. As the weeks go by, the proportion can be adjusted: two minutes running and two walking, then three and one, until reaching continuous running naturally.
A practical indicator to gauge effort is the call conversation test: If during the race it is still possible to talk without an intense feeling of lack of air, the pace is adequate. This reference helps to avoid excesses at the beginning and makes the adaptation more sustainable over time.
He rest between sessions is not wasted time. In the first weeks, the pause days are part of the physical adaptation process: muscles and joints need that margin to recover before the next stimulus.
The feeding and the hydration They also play a role. Carbohydrates provide energy for exercise and proteins promote subsequent muscle recovery. Hydration before, during and after each outing is especially important on hot days.
Finally, Ulloa highlighted the importance of strength training as a complement to running. «Today it is known that people with a strengthened core – the central region of the body, which involves the thighs, buttocks and abdomen – are less likely to be injured,» he said. A strong core muscle better absorbs the impact of each step and protects your joints over time.
