Beginner’s running plan: How to start running for beginners.

 

Beginner’s running plan: Can Running/Jogging Turn Into a ‘Poison’?!

It’s about Beginner’s running plan that you should know.

According to a survey, 70% of people are running incorrectly. What is the proper way to run?

The population of people engaging in running/jogging, especially among the 2030 generation, is nearing 10 million, and its popularity is steadily increasing.

What are the benefits of running that have made it such a popular exercise?

Beginner’s running plan: The benefits of running

1. Muscle increase

2. Joints

3. Lung functioning

4. Osteoporosis (increased intensity through impact during running, similar to regeneration after muscle rupture)

5. Cardiovascular system

6. Immune system

7. Weight loss

With almost all of these benefits, isn’t it like a cure-all?

However! With the increasing number of people running, are they doing it correctly?

Beginner’s running plan: Incorrect running methods

1. Landing from the heel

   • Reason: Larger stride than one’s physical condition

   • Problem: Leads to knee injuries/O shaped legs(legs getting bented and shaped ‘O’)

   • Solution: Land from the middle of the foot and transition to the front of the foot

   • Reason: Habit from walking

   • Problem: Landing on the heel

   • Solution: Lean the body forward by 15 degrees

     Running with the upper body vertical

2. Incorrect angle of arms

   • Reason: Habit from walking

   • Problem: Rounded shoulders and body imbalance

   • Solution: Bend arms at a 90-degree angle and ensure arms swing without crossing the body’s midline

Beginner’s running plan: Tips for running

• Cadence: Ideal to touch the ground
  : 180 times per minute

• Stride
  : Ideal to be around 1 meter

• Breathing: Inhale through the nose for 2 counts, exhale through the mouth for 2 counts (inhale with each foot movement, exhale with the next)

Even though running is for health, it shouldn’t become a ‘poison’ the more you do it, right?

Sometimes people exercise excessively, which can be dangerous, even for running, causing excessive strain on the body.

As you can see from the picture(reference1), the higher the intensity of exercise, the higher the risk of infection, so be sure to be careful!

* When you exercise, the oxygen you breathe turns into free radical, which is known to be the root cause of aging in our bodies. It’s not just the skin, but also a significant factor in causing bodily aging. However, there are ways to control active oxygen!

Check out the details through the link below.

Go check Free Radical

Beginner’s running plan: Caution for beginners (Runners)

Many beginners cite injuries or mental/physical strain as reasons for discontinuing running or taking indefinite breaks. One of the main reasons for this is setting goals every New Year, right?

At first, before starting, you set big goals, don’t you?

But greed is taboo! In fact, less may be better. Even if you feel a little lacking, tired, or exhausted, it’s okay. It’s much better than getting injured, so remember that you don’t need to feel any burden.

That way, you can do it safely and for a long time. Wouldn’t that be much wiser in the long run?