Entering ChinaMiddle age is a stage that is both familiar and unfamiliar. It may mean a stable career and a successful family, but it is often accompanied by back pain, weight spikes, three highs, and even insomnia and anxiety. These “mid-life illnesses” are painful, but I outran them with a pair of running shoes.
I’m not a natural athlete, I don’t have superhuman perseverance, and even two years ago, I was out of breath even running 800 meters. But now, I can easily complete a 10-kilometer jog, my blood pressure and blood lipids have returned to normal, I have lost 20 pounds, and my physical condition is better than when I was young. It all started with running. Today, I’d like to share with you my experience and tell you why running can make a difference, and how to get started scientifically.
From “mid-life crisis” to “running turnaround”
Two years ago, I was in my early 40s, and although my career was stable, my body was constantly alarming. The physical examination report is marked with red letters, high blood pressure, fatty liver, and blood sugar threshold. What scared me the most was the doctor’s words: “If you don’t exercise, you may even struggle to walk in the future.” ”
At that time, I felt that my life was busy enough, how could I have time to exercise? I can drag my tired body home every day, sleep quality is poor, and I wake up more tired in the morning. A friend suggested that I try running, saying that it was the easiest and most effective exercise. I refused at first, thinking, “Running is so tiring, can I persevere?” But then I found out that instead of being afraid, it was better to give myself a chance.
So, I started with 5,000 steps a day, slowly transitioned to brisk walking, and then tried to trot. Unexpectedly, from the initial resistance to the gradual addiction, it was an unexpected journey.
How does running make “middle-aged disease” gone?
The magic of running is that it not only exercises the body, but also regulates the mental state. Here are a few of the biggest changes I’ve made since my run:
1. Improve the three highs and improve physical fitness
Running is known as “the aerobic exercise of civilians”, and jogging for 30 minutes at a time not only burns calories, but also strengthens the heart and lungs. After running for a while, I noticed that my blood pressure had stabilized, my fatty liver had disappeared, and my blood lipids had dropped from the high-risk area to the normal range.
2. The weight loss effect is obvious
After middle age, metabolism slows down, and it is easy to gain weight if you eat a little more, and running is a highly effective fat loss exercise. When I first started running, I cooperated with the diet control and lost 6 pounds in two months. A year later, I lost 20 pounds from before and wore back the pants I had when I was younger.
3. Improves sleep and relieves anxiety
After running, your body secretes “endorphins”, which are pleasurable hormones. After each run, the whole person feels relaxed and happy, and I sleep more soundly at night. Those anxieties caused by work and family pressure have been released with the running again and again.
4. Rejuvenate the body
Exercise can slow down aging, which is scientifically confirmed. After two years of running, my back is no longer sore, my back is no longer painful, and the physical examination report is almost “all green”. Doctors say, “Your body is healthier than many 30-year-olds.”
How to start your running journey?
If you’re also suffering from “midlife illness” but don’t know how to take the first step, the following tips may help you:
1. Do what you can, step by step
Don’t ask yourself to run 5km at first, it will only make you so tired that you give up. You can start with a brisk walk for 20 minutes a day, gradually increasing your pace, and wait for your body to get used to it before trying to jog.
2. Choose the right running shoes and gear
Running is easy, but a well-fitting pair of running shoes is crucial. Choosing a pair of running shoes with good cushioning can reduce the impact on your knees. In addition, lightweight, breathable sportswear will also make running more comfortable.
3. Stick to scientific running methods
Warm up before running, such as walking slowly or stretching;
Breathe evenly and don’t hold your breath when running;
Stretch and relax after running to prevent muscle soreness.
4. Set small goals and stay motivated
Set yourself small goals, such as running 2km three times a week. Once you reach your goal, you can reward yourself appropriately, which makes it easier to stick to it.
5. Listen to your body’s signals to avoid injury
If you feel knee discomfort or difficulty breathing during running, stop and rest in time. If you protect your body, you can run longer and farther.
Running has given me more than just health
The two-year running experience has made me deeply realize that running is not only a physical exercise, but also a spiritual practice. Every time I run, a lot of ideas pop up in my head, sometimes it’s about life perceptions, sometimes it’s about planning for the future. The process of running has taught me to have a dialogue with myself and has also allowed me to face life’s challenges more calmly.
Written in the last words
After insisting on running, I lost my “middle-aged illness” and regained the vitality of my life. If you are also in a “sub-healthy” state, you may wish to start today and take the first step. There is no threshold for running, the only thing you need is a heart that is willing to change.
Remember, your body doesn’t deceive you. Every drop of sweat from running will be rewarded with health. Instead of sitting and complaining, put on your running shoes and run better yourself!
