Hi to all doctors. What are the advantages and disadvantages of running. I am in first stage of running. So how many kilometres I want to run how to extend it. please send some important suggestions I want to take while running.
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Hi lybrate-user, I hope you're doing great. There are many advantages and disadvantages of running. By running I suppose you're mentioning jogging. Now Advantages are as follows: 1) Help to build strong bones, as it is a weight bearing exercise. 2) Strengthen muscles. 3) Improve cardiovascular fitness. 4) Burn plenty of kilojoules. 5) Help maintain a healthy weight. And many more Now disadvantages are as follows: 1) Prolong jogging can make you lose your muscles if diet is not in place 2) May cause atherosclerosis (As seen in many marathons runners and also lifestyle factors like chewing tabbaco, smoking etc) 3) If your heart chambers are week it can probably make it worse if you jog for a longer time** (Not evidence based if this is the cause but some people have suffered from it) 4) If you jog on a hard surface or for prolong time everyday it can be a problem for your knees as they wear and tear everyday (Make sure your Cholecalciferol (VItd D3) are in good range. Now coming to the point, if you want to improve it start working on your leg muscles like quadriceps, hamstring, glutes (hips), calf (anterior and posterior, do some inversion and eversion of the foot) and the main part which is your abdominal wall, train it hard. Along with this Limit and challenge yourself every 3 days a week and rest work on your muscles and also keep in mind that your diet is in check, GLYCOGEN loading (Carb loading is very imp, For any more information regarding this you can connect with me and Ill be glad to assist you.
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Always start slow and speed up gradually. I think 3 to 5 km is better as starting target. Water intake and milk product will help you to make strong runner.
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