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There are not many contraindications to running, hence this discipline is one of the most popular forms of physical activity today. Running improves circulation, burns a lot of calories, and improves the body's efficiency, but can everyone run? Check what are the he alth contraindications for running and find out who can practice this sport.

Contraindications for runningare really few. The nature of this sport, i.e. aerobic training in the range of 55-85% of maximum heart rate, makes running in a safe way improves endurance, our circulatory system works better, the efficiency of the whole body increases, and at the same time we burn a lot of calories. In addition, running does not require large financial outlays, you can do it anywhere and at any time of the day.

Due to the relatively easy technique and low risk of injury, the list of contraindications for running is short. This does not mean, however, that everyone can play this sport. Who can run, and should exercise extreme caution or completely give up this discipline?

Find out what the contraindications for running are.

He alth contraindications for running

Running is a physical activity that is safe for your he alth, but there are some exceptions that make it impossible to do this sport.

1. Obesity

Running is not recommended for overweight people. Unfortunately, the greater the body weight, the more vulnerable our joints are to overloads and injuries. The hip, knee and ankle joints will be particularly stressed. Some sources say that people whose BMI (Body Mass Index) is over 25.0 kg / m2should not run, but it is generally accepted that the second degree of overweight is a contraindication, i.e. obesity in the BMI range, which is 30.0-39.9 kg / m2 . Running is definitely forbidden with the so-called morbid obesity, which indicates a third degree of overweight, i.e. ≤40.0 kg / m2, and poses a serious he alth risk.

Obesity should not be confused with being slightly overweight! Running is even recommended for people with a few extra pounds or for those who want to reduce the percentage of body fat. In order not to put too much strain on your joints, you should run on a soft surface. Instead of a pavement, choose a forest path or special paths intended for runners.

2.Heart disease

Another contraindication to running is diseases of the heart and cardiovascular system. People after a heart attack cannot run. It is caused by ischemia of the coronary arteries that supply the heart. Any physical activity that is highly strenuous is forbidden because it may result in another heart attack and, consequently, death.

People with ischemic heart disease who do not have blockage of the coronary arteries can allow themselves to walk slightly, but always within comfort and without getting out of breath. People suffering from hypertension should consult a doctor about running. Running activity is then not strictly forbidden, but it depends on the severity of the disease. With the right dose of medication and constant monitoring of blood pressure, running will be possible.

3. Joint problems

First of all, it is worth paying attention to rheumatoid arthritis of the knee, because it is the knees that are heavily exploited while running. Ankle joint inflammation, which is manifested by sharp knee pain, will also be an important contraindication to jogging. In addition, beginners should pay special attention to the correct running technique, because improper foot placement (the movement should be placed from the metatarsus) may further aggravate lower limb diseases.

Any he alth problems with the feet will also exclude us from running, e.g. heel spur, plantar fasciitis. These conditions are manifested by severe pain in the metatarsus and are caused by a high joint overload. Such problems mainly affect overweight people with excessive pronation and valgus of the foot. Heel spur and plantar fasciitis can also be caused by wearing tight and uncomfortable shoes, and comfortable running shoes should be provided first.

When running is not a contraindication, but it causes discomfort

Serious he alth contraindications to running, such as obesity, heart and joint diseases, exclude us from the possibility of doing this physical activity. However, there are other he alth ailments that do not necessarily prohibit us from running completely, but can be bothersome and uncomfortable. Then you can eliminate this ailment or give up running.

1. Bronchial and exercise-induced asthma

Both types of asthma are manifested by a strong and violent attack of choking cough. However, none of these diseases is a contraindication to jogging if you take the right medications.

If you suffer from this condition, slow down your paceeffort. Running in the morning or after rain may also be helpful, then the concentration of pollen in the air is lower and the bronchi are less irritated. This rule applies primarily to allergy sufferers.

2. Diabetes

Systematic physical exercise increases the sensitivity of tissues to insulin. In type 2 diabetes, caused by a malfunction of insulin in the blood, jogging is most advisable, but when you are not obese and these diseases are often related.

People who suffer from type 1 diabetes (a defect in insulin production) can also afford the physical activity that is jogging, but they must take constant doses of insulin.

Diabetes with retinopathy, neuropathy and nephropathy definitely cannot run.

Worth knowing

Is pregnancy a contraindication to jogging?

Running during pregnancy is not prohibited, but it must be consulted with the attending physician. You must take into account the stage of pregnancy and the he alth of the future mother and child.

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Running