Reasons not to run too much

This is an automatically translated article.

Jogging is a method chosen by many people to exercise, because this is a simple exercise, increasing endurance and stabilizing the body. However, there are many studies that have proven that running too much will cause many harms, and will even have a shorter life expectancy than those who jog regularly but not too hard.

1. Benefits of running

1.1 Helps relieve stress and stress

When jogging, the body will be stimulated and produces hormones that make the mind more comfortable, more comfortable, help with good digestion, stimulate appetite,...

1.2 Helps to lose, maintain weight, slim body

Jogging helps to burn a large amount of excess fat throughout the body.

1.3 Strengthening bones and joints

Running will have a direct impact on the legs, helping the joints of the legs to be strengthened thanks to the running steps.
Movement during running will convert a source of energy, blood, nutrients or air to the skeletal system more quickly, helping to reduce pain or stiffness,...

1.4 Helps slow down the aging process

Jogging helps support the body's resistance to be firmly fortified, secreting hormones that help effectively prevent the body's aging. From there, slow down the aging process, improve the health and longevity of the practitioner.

1.5 Helps reduce the risk of dangerous diseases

Proper jogging will help you improve your resistance to fight the risks of disease formation.

2. Why should you not run too much, too much?

2.1 Impact on longevity

According to a study by a team of experts at the Pennsylvania Heart Institute (USA) studied in 3,800 people for 12 years of running. The results showed that people who jogged a lot had a shorter life expectancy than those who regularly jogged but not excessively.
Scientists also found that people who jog with a steady time of about 2.5 hours / week have good health. But for those who jog for more than 4 hours a week, it is as harmful as those who do not exercise or have the highest mortality rate. Too much running and overexertion is considered detrimental.
The reason not to run too much is that too much activity will make the body tired and if this condition persists, it can lead to death.

2.2 Damage to muscle, possibly causing muscle loss

Running too much, running fast, jogging too hard will cause the muscles to wear out without time to recover, so muscle loss is completely possible.

2.3 Injury

Very common injuries when running too hard often happen such as: Sprains, strains.

2.4 Serious effects on the heart

If you jog at a moderate intensity, the heart is very well supported; But if you exercise too hard, your heart can easily beat faster, beat irregularly, ... because you can't provide enough blood and oxygen to your heart, it can easily cause a stroke.
Researchers also emphasize that running is beneficial for the body and health, but should not be overused. Runners should also regularly consult a doctor for an appropriate exercise regimen.

3. How much jogging is enough?

Researchers in the US recommend that the best time for jogging should be 2-3 hours per week. Scientists also recommend that the optimal speed when jogging that we should maintain is 8km / h, the frequency is no more than 3 times / week and of course the total time for jogging should not be more than 2.5 hour.
To talk about safety, how many kilometers is safe to run a day?. Experts recommend that running 3km a day is safe and effective.
In contrast, for those who jogged more than 3 times/week, overtraining at speeds above 11km/h had a higher mortality rate and was similar to that of non-exerciseers. This shows that everything if abused too much will cause disadvantages, not just exercising a lot is good, but we need to practice depending on our health status and do it properly. give the best performance.

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