“Running is not just a simple sport but also a great way to maintain health, reduce stress, and improve physical fitness. However, despite its many benefits, running can also pose risks if not done correctly. In particular, if you do not pay attention to your heart rate and other factors during training, you may face serious issues such as chest pain, arrhythmia, and, in the worst case, stroke.

So how can you protect your health while running? This article will provide useful tips to help you prevent risks and train safely and effectively.

1. Proper Warm-up and Stretching

To avoid injuries and prepare your body for a run, warming up is an essential step. It helps increase blood flow to the muscles, warms up the body, and reduces the risk of cramps and muscle injuries.

Warming Up Before Running

An ideal warm-up session doesn’t need to be too long but should include movements that warm up the body and loosen the joints. Some basic warm-up exercises before running may include:

• Brisk walking or light jogging for 5-10 minutes to increase heart rate and blood circulation.
• Wrist, ankle, shoulder, and hip rotations help loosen the joints.
• Muscle stretching exercises such as reaching up, raising the knees high to stretch the thighs and hips.

Stretching After Running

After each run, stretching is an effective way to relax the muscles that have been engaged and minimize post-workout soreness. Spending 5 to 10 minutes on gentle stretching exercises will help you prevent muscle stiffness and quickly restore energy.

2. Monitor Your Heart Rate Throughout the Workout

One of the most important factors in running is controlling your heart rate. A heart rate that is too fast or too slow can lead to serious health issues. Monitoring your heart rate helps you better understand your body’s performance and avoid dangerous situations such as overexertion.

Benefits of Monitoring Heart Rate

• Ensure Health Safety: While running, your body needs a stable heart rate to supply enough oxygen to the organs. If your heart rate is too high, especially when you are not accustomed to exercising, it can lead to heart overload, causing fatigue, dizziness, or even a stroke.
• Optimize Training Performance: Monitoring your heart rate helps you determine when to speed up and when to reduce intensity to achieve the best results without harming your body.

How to Monitor Your Heart Rate While Running?

There are many ways to monitor your heart rate while running, including:

• Using a smartwatch or fitness tracker: These devices can continuously measure your heart rate and alert you when it exceeds a safe level.
• Using a heart rate sensor: Heart rate sensors worn around the chest or wrist accurately measure your heart rate throughout your workout.

To stay safe, you should ensure that your heart rate does not exceed 70-85% of your maximum heart rate. (calculated using the formula 220 minus your age). For example, for a 30-year-old person, their maximum heart rate is approximately 190 beats per minute, and they should maintain a heart rate between 133 and 162 beats per minute while running.

3. Regular Health Check-ups

Running is a great form of exercise, but if you have health issues such as heart disease, high blood pressure, or diabetes, regular health check-ups are extremely important. A health check-up helps detect potential issues early and adjust your workout routine accordingly to avoid putting yourself at risk.

Who needs to have regular health check-ups?

• People with a history of cardiovascular disease: If you have ever experienced conditions such as angina, heart attack, or other heart-related issues, regular health check-ups will help monitor your cardiovascular health and prevent incidents like stroke or arrhythmia.
• People with high blood pressure: High blood pressure increases the risk of cardiovascular problems. Before starting a running program, consult a doctor to adjust your training regimen appropriately.
• Beginners: If you have never exercised before or are just starting to run, it’s important to have a general health check-up to ensure your body is fit enough for high-intensity workouts.

4. Listen to Your Body and Adjust Intensity

Running is a great activity for health, but if you don’t listen to your body, you may encounter issues such as exhaustion, cramps, or muscle injuries. It is important to adjust the intensity of your workout to match your physical condition.

Signs to Stop While Running

• Chest pain or shortness of breath: These are warning signs of many heart-related issues, and you should stop immediately to check your health condition.
• Dizziness or excessive fatigue: If you feel unable to continue, do not push yourself to run further. Find a place to rest and drink water, and consult a doctor if this feeling persists.
• Joint or muscle pain: Pain is not a sign of effective training. If you experience pain, reduce the intensity or rest completely until your body recovers.

5. Proper hydration and nutrition

Another important factor when running is ensuring that your body is properly hydrated and nourished. Dehydration can decrease workout performance and increase the risk of a stroke.

• Drink enough water Before, during, and after running. Especially on hot summer days, your body can lose water quickly as you sweat a lot. Always carry a water bottle and drink regularly.
• Proper nutrition is also very important. A diet rich in carbohydrates and protein will provide energy for the body throughout the workout. Don’t forget to include vitamins and minerals from fruits and vegetables to boost your health.

Choosing the right cooking oil for your diet

When preparing dishes to supplement your diet, you can choose various types of cooking oils. Quality to support cardiovascular health and provide energy. A great option is Janbee soybean oil. Soybean oil not only contains unsaturated fats that are beneficial to the body but also provides a source of omega-3 and omega-6, helping to maintain cardiovascular health and reduce the risk of heart disease, especially when you engage in physical exercise.

Janbee soybean oil is one of the popular choices due to its balance of beneficial fats and its easy absorption. By using By using Janbee soybean oil in your meals, you will provide your body with a sustainable and safe source of energy, while also protecting your cardiovascular health when engaging in sports activities such as running.