1. People with these diseases are not suitable for long-distance running
Patients with serious heart disease
Running will make your heart beat faster, increase the consumption of oxygen in your body, and easily make you feel out of breath. Patients with heart disease are the least excited. If their heart beats too fast at once, things will easily happen. Therefore, people with serious heart disease are not recommended to run to avoid accidents.
Patients with cardiovascular diseases
Running requires a lot of oxygen, as well as sugar, fat and protein to power the body. When the running speed is accelerated and the heart rate is accelerated, the blood pumping capacity of the heart will increase, which will cause a burden on the heart and blood vessels and increase the risk of cardiovascular disease patients.
Patients with occult diseases
Running may touch and induce potential diseases. For example, gallstone disease may have been latent in your body and never occurred. Even if you jog, the stones at the bottom of the gallbladder may fall to the neck of the gallbladder and cause colic.
Patients with lumbar disc herniation
Most people will feel sedentary low back pain, but it has not developed to the extent of lumbar disc herniation. There is no problem with normal exercise in this situation. We can focus on doing more exercises to strengthen the muscles of the lumbar back, improve stability, and let the lumbar spine withstand less impact and pressure.
Gout patients
For gout patients, running exercise has certain hidden dangers and risks. Patients with increased sweating, decreased blood volume and renal blood flow, decreased excretion of uric acid and creatine, etc., are prone to hyperuricemia, which may also induce gouty arthritis. Therefore, gout patients should avoid strenuous exercise and long-term physical activity.
2. Severely obese people are not suitable for long-distance running
Severe obesity refers to obese people whose body fat rate is far more than 28%. The lower limbs of obese people bear most of the weight of the body, and they are already under great pressure. If you still run, it will only cause greater pressure on the joints of the lower limbs and easily cause knee injuries. Therefore, it is suggested that severely obese people should do less or no rope skipping, running and other sports that have great pressure on their joints, and can do more sports with less burden such as swimming, fast walking and cycling.
3. The elderly should run moderately
Generally speaking, those who have reached the retirement age, men over 60 years old and women over 55 years old, are not fit to choose exercise methods that are too intense and too heavy-bearing. After all, their physical strength is worse than that of young people. Science has proved that this kind of people had better take slow and gentle sports such as Taijiquan, qigong and ballroom dancing. Of course, if you just jog or take a walk, it’s not a big problem.
Precautions for long distance running
If the amount of exercise greatly exceeds the usual load, excessive tension will occur, which will cause sudden death or other sports injuries. If you have knee pain, you’d better not continue running. When knee pain is obvious, you can apply ice compress or a towel soaked in cold water to the painful place for 10 to 15 minutes each time, 2 to 3 times a day, and also pull yourself appropriately. If the strength of the ankle is relatively poor, running too much is easy to cause Achilles tendon pain, which is a normal physiological reaction. In this case, you can jog, but the speed should not be too fast. Don’t rush to do some jumping sports.
It is inevitable to sprain your foot during running. It is recommended to apply ice immediately after spraining your foot. Do not apply hot compress within 24 hours. Apply hot compress after 24 hours and lift the affected limb. Rest for 2 to 3 days after spraining your foot. When you feel better, you can take appropriate exercise.
What are the advantages of long-distance running
Helps improve cardiopulmonary function
Long distance running is a full-body exercise suitable for all ages, mainly for lower limbs. It has many advantages. You will find that those who persist in long-distance running for a long time have stronger cardiopulmonary functions. A good heart and lung function is a sign of a person’s health.
Can prevent osteoporosis
Long distance running can promote muscle contraction, thicken muscle fibers, make muscles more resilient, and then promote calcium absorption and strengthen bone metabolism. The occurrence of osteoporosis is closely related to muscle atrophy. Therefore, it is rarely found that people who often run long distances will suffer from osteoporosis. On the other hand, long-distance running is often carried out outdoors. Sunbathing can promote calcium absorption and is also one of the methods to prevent osteoporosis.
Not easy to catch cold
Adhering to long-distance running can also improve immunity and prevent colds. Because people who often run long distances have relatively rich muscles, and muscles are rich in proteins, which are necessary for the synthesis of immunoglobulins. Long distance running can really make people excited.
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