Running: Benefits, side effects, tips and precautions

Running and jogging has many health benefits, which helps our body prevent various illnesses. It is a great exercise to train the entire body. While going to a gym, swim or a bicycle ride involves a certain cost to buy additional equipment or access to facilities, running is the most natural, no-cost form of fitness one can enjoy and excel at.

An adequate amount of running can work better than pills prescribed by a doctor. According to a study published in Progress in Cardiovascular Diseases, running 5-10 minutes at a slow pace can also benefit you by decreasing the risk of death from all kinds of cardiovascular disease. Runners are more likely to live three years longer than sedentary people on an average, with a lower risk of heart attack and stroke. 

Another study by the American Journal of Epidemiology says jogging for 30 minutes a day decreases the risk of sudden death. So, to benefit greatly from running, you do not need to run for hours. Even 10-30 minutes of running at a moderate pace is enough to lead a much healthier life.

The surface you run on is as important as the shoes you wear to avoid injury. Many runners prefer running on softer surfaces like grass, sand, trail or a synthetic athletic track. Others may consider harder surfaces such as the road, concrete, or even a treadmill. Choosing a surface depends on your running goal:

Road
If you are going to perform a fast run opt for emptier roads. Asphalt is a hard surface but can be safe because of its even structure, and is the commonly used surface for marathons. Avoid this if you have knee or joint pain as the surface puts more stress on the knees.

Track
Performing a slow run reduces the risk of injury. Roads are full of traffic and sometimes it’s hard to find an empty stretch. Concrete (cement) surfaces, commonly found around neighbourhood parks, are harder than roads but planning to run at a slow pace can be a great alternative with low injury rates.

Grass
For fast and slow running, grass is the best for its soft, even surface. Running on grass takes the strain off your legs and builds more strength. You can switch to a harder surface gradually to train intensely. On grass, you can run as fast as you can without worrying about injuries. However, if the surface is uneven it can cause falls and injuries. Try to find a flat grass surface.

Red sand track
Some parks in the neighbourhoods opt for tracks made out of red sand. Running on the earth surface reduces injury and maintains an even surface throughout.

Treadmill
Running or jogging on a treadmill is a great alternative for everyone. You can train fast, slow, elevated, declined or even with weights strapped to your ankles. Running on a treadmill allows you to train in bad weather as well. Adjusting pace provides your legs a better run while also monitoring the heart rate and calories burned.

It is better to opt for softer surfaces or slower runs on a treadmill in the beginning and move up as your strength and endurance levels grow.

People usually think running is an easy workout and can be done without any precautions, but generally overconfidence can increase the risk of injuries. Before hitting a running session, make sure to take the following precautions to avoid mistakes and injury:

• Running itself may be a warm-up, but if you are planning to hit an intense run, warm-up your body with jumping jacks, squats, high knees, rope jumping or any other low-intensity exercise to get the blood flowing through your legs.
• As a beginner, do not push yourself too much as it can cause muscle strain, cramps, spasm or soreness. Perform a short run for a period of time and increase your intensity gradually.
• Avoid stretching before running: stretching cold muscles increase the risk of muscle strains.
• Don’t put speed as a factor to achieve your goal. Instead, try to cover more distance or time.
• If you are planning to run in the summer, use strong sunscreen lotions (over SPF 15 in value) for the exposed parts of the body.
• Avoid running near roads, on the hottest days of summer or at busy places.
• Massage your legs and the rest of the body after every two to three weeks to prevent the muscles from tightening up.
• Wear clothing made of light fabric and always carry a water bottle.
• Running on a soft platform reduces the risk of injuries like shin splints, ankle injury and knee pain.
• If you see any sign of pain, spasm, muscle strain, body aching, skin itching, or muscle soreness, take a break for a few days.

Running can be beneficial or detrimental at the same time. To get the best results from running, keep the following tips in mind:

• Invest in a good pair of running shoes.
• Increase your weekly target by 5 to 10 percent of your previous run.
• Instead of targeting more time, go for distance-based training.
• Give your muscles adequate amount of rest.
• To make it a habit join a weekly marathon or a running group.
• Do not run in populated and polluted places as it can cause injuries or respiratory problems.
• To keep a track of your progression, wear a sports gadget or else you can use a notebook by yourself after a run.
• Running can weaken your upper body; mix up your routine with other workouts.
• Wear headphones to keep yourself engaged while running in a park, but avoid it if running in a street with traffic.
• If you are a professional trainer or a gym enthusiast you can use running as your warm-up workout.
• In the beginning, set smaller goals and increase gradually.

It is recommended that people with existing heart conditions shouldn’t start running before consulting their doctor. Every form of exercise has its own benefits, but performing them in beyond the limits your body can allow can also have adverse effects.

Running too much can cause muscle spasms, muscle strains or even pain in multiple muscle groups. You may also be asked to avoid running if you were ever diagnosed with arthritis, gout, high blood pressure or any joint injury. Running can also cause the following specific problems:

• Bone pain
• Joint pain
• Knee sprain
• Ankle injury
• Dehydration
• Hypoglycemia
• Muscle injuries
• Heart attack
• Difficulty breathing
• Arrhythmia
• Long-term running can also cause oxidative stress
• People with dry skin may experience itching problems around the neck, back, underarms or legs
• Night sweats
• Exercise increases sexual drive, but excessive training can cause an opposite effect
• Mental and physical exhaustion

Running can strengthen your leg muscles but can also drain other muscle groups. While running you may see good results in your lower body strength but your upper body becomes weak after every intense session. It is always recommended to include strength training in your fitness regimen to maintain the body's muscle mass.

Both running as well as jogging are aerobic workouts which help our body reduce blood sugar. Running is more intense and usually performed at a higher pace than jogging (the essential difference between the two), burning more energy, while the heart, lungs and muscles work more aggressively while running. Running also consumes energy more quickly. However, it depends on your body and muscles, and how they react to the activities.

Running has several styles and variations, and can be tried by anyone depending on which style they are most naturally suited to:

• Base run: A short to moderate length run at the runner's natural pace.
• Long run: A run longer than base run, at the same speed, but leaves you exhausted at the end of it.
• Interval run: Mixing up your running routine by running at a high pace at first and then slowing down for the next 'interval', and so on.
• Sprints: Running at your fastest over short distances, like over 100 metres.
• Tempo run: Running for a long period of time at the highest pace you can run at. Beginners can usually try it with a 10-20 minute run at the highest clip they can maintain over that duration.

If for any reason running isn't accessible to you or a circumstance that stops you from running, you can also choose low-impact exercises like cycling, swimming or the cross-trainer in the gym.