Running is a powerful tool for improving health, reducing the risk of obesity, diabetes, high blood pressure, heart disease, and even mental health issues like depression and dementia.

However, to maximize its benefits and avoid potential risks, Dr Sudhir Kumar, neurologist at Apollo Hospitals, Hyderabad, offered practical advice for runners of all levels on the X.

“Running is an excellent activity for physical and mental health, but it’s important to run smart to stay safe and healthy,” Dr Kumar wrote in the post.

keep zone 2 on

Dr. Kumar suggests that most of your running (75-80%) should be at an easy pace, called Zone 2. This means your heart rate remains at 60-70% of maximum, which is calculated by subtracting 180 from your age.

Running at this pace is comfortable and helps build stamina without putting too much stress on your body. For example, if you are 30 years old, your maximum heart rate is approximately 220 minus 30 = 190 beats per minute (bpm).

To be in Zone 2, your heart rate during running should be 60-70% of 190, which is approximately 114-133 bpm. It’s a comfortable, steady pace where you can talk even while running.

Limit high-intensity runs

It’s good to push your limits, but only occasionally. “Keep to your best pace only once a week to avoid overexertion,” Dr. Kumar said.

optimum mileage

Running 25-50 kilometers per week is ideal for the most health benefits. “Running more than 50km per week doesn’t necessarily add much value,” he said.

take a rest day

Recovery is important. “Dedicate one day a week to rest without running or intense workouts. This helps your body recover,” he explains.

Include strength training

Strength training improves endurance and reduces the risk of injury. Dr. Kumar highlighted that it complements running and enhances performance.

Drop personal bests on race day

For non-elite runners, setting a time limit you’ve never done before can be risky. “Don’t aim for a pre-determined time, this can lead to overexertion,” he cautioned.

prioritize sleep

Adequate sleep (7-9 hours) cannot be compromised. “Many runners compromise sleep in order to train more, but the harms from sleep loss outweigh the benefits of running,” warns Dr. Kumar.

eat healthy

Running is not a license to overindulge. “A balanced diet is important – you can’t avoid unhealthy eating habits,” he advises.

hydrate smartly

Proper hydration and nutrition during a race depends on conditions such as weather, distance and speed.

view distances

Running up to 10 km is generally safe. “If you plan on a half or full marathon, be sure to train appropriately to avoid risks such as cardiovascular problems,” he said.

Annual Health Checkup

“Annual checkups are important to catch and treat any potential health problems early,” Dr. Kumar recommends.

By following these simple but effective tips, runners can enjoy their passion while staying safe and healthy. “Running smart is the key to long-term well-being,” Dr. Kumar concluded.