Don’t underestimate the benefits of running and brisk walking for weight loss: Fitness experts

The recent Mumbai marathon is a perfect example of how a lot of people love to run. Running is by far the most cost-effective physical activity. Yet, it is also the one that is often underestimated. Many people falsely believe that running or even brisk walking is only for the young and that it contributes very less to weight loss - says Melwyn Crasto, certified athletic coach with Central Railways and head coach with Skechers Go Run Club Mumbai.

Crasto, who has also trained Bollywood actors like Farhan Akhtar for Baagh Milka Bagh, Tapsee Pannu for Rashmi Rocket, Salman Khan, Shah Rukh Khan, Aamir Khan, Hrithik Roshan, Alia Bhatt, and Nawazuddin Siddiqui agrees that running, brisk walking are often underestimated by many as they think that it is only with gymming can they get fit and strong.

The coach asserts, "Running helps burn belly fat and thus lose weight. It helps the body burn a great amount of calories. Plus, it can also help curb cravings and is generally great for good health."

Deepti Sharma, director and fitness expert, Multifit says, "While gyms provide a structured environment for exercise, walking and running offer unique advantages, contributing significantly to physical and mental well-being."

Pointing out the most common misconception about running, another fitness expert, Ashdin Doctor, fitness expert, ‘Habit Coach' and founder, FitterBee says, "Contrary to popular belief, running is not inherently bad for the knees. The key lies in proper running technique. Seeking guidance from a running coach ensures a correct approach. Additionally, the misconception that long-distance running is universally beneficial is challenged. Short sprints, lasting 20 minutes, are advocated for their efficiency and unique body benefits."

While running is beneficial for everyone, it is especially a great choice for those who wish to maintain a healthy weight, have tight schedules and aren't willing to spend more enrolling for other forms of workouts.

Mid-day Online conversed with fitness trainers and health experts to seek a guided approach to running for overall physical and mental wellness.

Key health benefits of running
Running is known to have surprising physical as well as mental health benefits.

Physical health benefits:
While you might think the health benefits of running are limited, Crasto shares 20 benefits

. Fast, efficient way to cardiovascular fitness.
2. Excellent way to lose/manage weight.
3. Reduces blood triglycerides.
4. Lowers total cholesterol.
5. Raises HDL (Good cholesterol)
6. Prevents stiffening of arteries that comes with age.
7. Lower blood pressure.
8. Reduces risk of stroke.
9. Reduces the risk of breast cancer.
10. Enhances immune system.
11. Helps prevent and manage diabetes.
12. Keep the intestinal tract functioning well.
13. May reduce symptoms of asthma.
14. May ease PMS (Premenstrual syndrome).
15. Improves health during pregnancy.
16. May ease symptoms of menopause.
17. Preserve bone and muscle mass.
18. Improves flexibility and range of motion in joints.
19. Stimulates the development of neurons in the brain.
20. Boosts energy

Mental health benefits:
According to fitness coach Sharma, running regularly can help with stress management, improved sleep quality, and enhanced mood as a result of easing depression symptoms.

Similarly, Ashdin states, "Running offers significant mental benefits, serving as an escape and promoting a sense of freedom. It releases endorphins, enhancing mood and mental well-being. The mental health benefits often surpass the physical health benefits making running a therapeutic activity, especially during challenging life moments."

Crasto too states that running helps relieve stress, makes one feel happy, boosts confidence and is a fun activity in itself.

Right ways to begin
For beginners, running initially can cause muscle and joint pain. By Dr Nilen Shah, consultant, orthopaedic and joint surgery, P. D. Hinduja Hospital and Medical Research Centre, Khar states, "Running is a weight-bearing aerobic activity that will increase one's heart rate, cardiac pumping, and respiration. The load of running is carried by the legs (bones, muscles, joints, and ligaments). Hence, there can be pain if there is a problem with any of them or if one is running more than his or her body‘s capacity. Hence, to avoid pain, one must start slowly."

Expanding on this, Dr Tushar Shah, consultant orthopaedic surgeon, Bhailal Amin General Hospital, Vadodara says, "It is essential to initiate the process gradually, taking into account factors like age, aerobic capacity, muscle strength, and existing orthopaedic conditions. Commencing with brisk walking, progressing to jogging, and then gradually incorporating running is recommended. Additionally, targeted strength training for core, hip, thigh, and calf muscles is crucial. It is important to tailor the intensity of the activity based on age and individual physical condition. Young individuals with good strength and no medical issues may consider starting with direct running, but a cautious approach is still encouraged."

Vaibhav Daga, head of sports science and rehabilitation, consultant, Sports Medicine, Kokilaben Dhirubhai Ambani Hospital Mumbai says, "Incorporate recovery days to allow your body to adapt and recover, minimising the risk of overuse injuries. Starting with short sessions and slowly increasing intensity sets the foundation for a sustainable running routine."

Although the ideal time for a normal daily run is somewhere between 30 - 45 minutes, Crasto categorises the period of a run based on one's age:

• Children and adolescents (six -17 years)
60 minutes or more of moderate-to-vigorous intensity physical activity daily is recommended. Children can incorporate vigorous activity such as running and sprinting or activities that strengthen muscles such as climbing or push-ups and own body weight exercise

• Adults (18 - 64 years)
Per week, at least 150 minutes of moderate-intensity activity such as running or brisk walking for 30 minutes daily is ideal. During five days of the week, adults can also dedicate two days to strengthening muscles by engaging in Tabata, core and abdominal exercises

• Older adults (65 years and older)
At least 120 minutes a week of moderate-intensity activity such as brisk walking, or a mix of slow jogging and walking is recommended. Two days a week can be dedicated to strengthening muscles by doing body weight exercises, push-ups, wall squats, Vhold, and lunges.

Tips to stay consistent
Consistency, though challenging to maintain, is the key to yielding better results - and applies to all aspects of health care. Crasto lists down tips and tricks that can help individuals stay consistent.

1. Set boundaries and time limits. Ensure you stick to these boundaries so that you don't feel overwhelmed.

2. Go for a run in the morning rather than later in the day. It not only sets the right tone for the day but helps one stay active.

3. Set a length of time to run rather than a distance. This will make running less challenging.

4. Don't focus more on your pace. Run at a speed you are comfortable with.

5. Play a podcast or music of your choice that will help you to run. You can also use this time to connect with yourself and reflect on your overall life and living.

6. Think about the pain you are going to feel if you don't go for a run and then quickly switch to thinking about the pleasure you derive from running and the period after that.

7. Go to different parts of your neighbourhood to keep running fun.

8. Give yourself the option to walk if the run exhausts you.

If you feel your running routine is becoming monotonous, you can incorporate a few more exercises to make running fun. Try different routes, terrains, and running styles to keep things interesting. You can also incorporate interval training, acceleration running, hill running, running on the beach, fartlek training or sprinting to break the monotony. Find a running buddy. Running with a friend or joining a running group can make the experience more social and enjoyable.

Common mistakes to avoid
Pushing your body into a sudden run without a proper warm-up session is one of the most common mistakes to make. "This can cause muscle and ligament injuries," states Dr Tushar Shah.

"Some people also engage in heavy workouts or excessive running which can lead to overuse injuries, stress fractures, and burnout. Pushing too hard without adequate recovery increases the risk of physical strain. To mitigate these risks, avoid sudden intensity spikes and integrate cross-training activities," says Daga.

Additionally, Dr Nilen Shah informs, "Excessive exercise or running can also increase the heart rate and respiration. Any minor problem in the heart can become a major issue. Hence, it is important to not overdo it and run in moderation."

Adequate rest days are also crucial for your body to repair and strengthen, fostering a healthier and more enduring running practice.

Use of the right footwear and other accessories
According to Daga investing in quality running shoes is pivotal for minimising impact on the legs. Choose shoes that offer proper support and cushioning, tailored to your foot type and running style. Consider incorporating compression gear for muscle support and accessories like running belts or hydration packs to enhance comfort during longer runs. Thoughtful equipment choices contribute to a more enjoyable and sustainable running experience.

Dr Nilen Shah says, "Ensure your shoes have a wide toe box and support both the longitudinal and transverse arch of the feet. This helps reduce fatigue."

Tips to soothe muscle pain
After a run, prioritise muscle recovery by incorporating stretching exercises.

Utilise tools like foam rollers or massage devices, and ice packs to alleviate muscle tension.

Hydration and proper nutrition are essential to replenish energy levels and support the body's recovery process.

Consume a balanced meal with carbohydrates and protein before running. Post-running, focus on replenishing glycogen stores with a mix of carbs and protein, such as a banana with yoghurt.

Consuming electrolyte-rich drinks or coconut water after the run helps restore energy lost during running.

It's advisable to sip water rather than drink large quantities while running. Sipping ensures a moist mouth and prevents the risk of cramps associated with consuming a significant amount at once. These practices enhance flexibility, reduce soreness, and contribute to overall well-being.

Know when to pause
Recognising signs of overtraining or injury is crucial. If persistent or sharp pain arises, it's essential to pause and seek professional advice. Ignoring pain can exacerbate injuries, leading to prolonged recovery periods.

Listening to your body and taking breaks when needed is a proactive approach to ensure long-term well-being. Continuous running through pain may compromise overall health, emphasising the importance of a balanced and mindful running routine.

If the muscle pain post-running stays for weeks, it is best to seek medical help.

Disclaimer: This information does not replace professional medical advice. Consult a qualified specialist or your physician for personalised guidance.