For those who are new exercising and undecided about what to do, running and walking are the aerobic exercises that can be most easily integrated into daily rotines. Comfortable sneakers are enough to get started. Special equipment or facilities are nor necessary, nor registration anywhere. They can be easily adapted to whatever is available: can be done anywhere and every moment. They allow for progression, increasing the intensity and duration of workout, according to each person’s needs and goals. Therefore, for many exercise enthusiasts, it is even their only activity. And, of course, walking or running mean a more active lifestyle and improve performance and physical capacity, health, and well-being. Without equipment Running and walking without equipment is simple and effective. It can be done anywhere, at no cost, making it ideal for creating an active and sustainable routine without major constraints. For those who enjoy variety, the ability to take different routes and enjoy nature is a plus when running or walking outdoors. But walking and running without equipment is also possible indoors, for example, on indoor tracks. With equipment: the treadmill Using a treadmill to walk or run means to miss out on the pleasure of exercising outdoors, but it can be a good solution when there is not a suitable place (due to pavement, safety, pollution, etc.) and to maintain activity on inclement weather. But be careful: the cost of a home treadmill is not insignificant. You need to be sure you enjoy running or walking on the treadmill and that you'll actually use it. Otherwise, it will just be another piece of equipment gathering dust and taking up space in your home. There are home treadmills for all budgets. The main features to consider when choosing are power, speed, slope, number of preset programs, and weight support. For all these variables, the larger they are the better the treadmill will be, and also the more expensive. Also make sure the treadmill has: an emergency stop system – most often a cord or similar device that connects the treadmill to the runner and, in the event of a fall or other accident, detaches from the treadmill, causing it to stop. A treadmill wide enough to comfortably run or walk on. There are fixed and foldable home treadmills. In this case, the space you want or can occupy will affect your choice. Basic treadmill safety measures To begin, step onto the treadmill, position yourself in the middle of the treadmil l, with your torso vertical, and hold on to the side or front handles with both hands; Turn the treadmill on to a maximum speed of 4 km/h and start walking when the treadmill begins to slip; Place each foot on the heel and unroll it to the toes , keep your torso vertical, and look straight ahead; When you feel more comfortable, you can release one hand and then both, accompanying stride with arm swings ; Gradually increase the treadmill speed to increase the intensity of the exercise , adjusting it to the desired effort. If the treadmill allows you to vary the slope, increasing it allows for greater exercise intensity without increasing the speed. To finish the workout, gradually decrease the speed until it stops , always adjusting your stride and never stopping until the treadmill has completely stopped. Most home treadmills have pre-set programs that combine time, speed, and slope. By selecting one of these programs, you won't need to worry about increasing or decreasing the speed and/or slope. General recommendations for walking and running Aim for between 40% and 80% of your heart rate reserve or a subjective perception of exertion of 12 to 16. 20 to 60 minutes per day, consecutively or in periods of at least 10 minutes. 3 to 5 times per week Excellent investments also have risks While the health benefits are clear, there are potential risks associated with walking and running. Typically, running is associated with a reduction in all-cause mortality and cardiovascular risk, but an increase in running duration increases the likelihood of injury, particularly among beginning runners. Specific biomechanical factors have been identified that substantially contribute to running-related injuries, suggesting that stride analysis and properly fitted footwear may play a role in mitigating these risks. History of previous injuries significantly increases the likelihood of future injuries. Furthermore, factors such as body mass index and inadequate recovery intervals are essential in determining injury susceptibility, highlighting the need for individualized training programs to manage this risk. Changes in running habits can exacerbate the complex interaction between exercise routines and injury risk , suggesting that people who increase their mileage without appropriate adjustments may face increased risks. Not sure if you can actually run or need help getting started or adjusting your practice? At Hospital da Luz, the Sports Medicine Center has everything to help. Sources Pedisic Z, Shrestha N, Kovalchik S, Stamatakis E, Liangruenrom N, Grgic J, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis . Br J Sports Med 2020;54:898-905. Willwacher S, Kurz M, Robbin J, Thelen M, Hamill J, Kelly L, et al. Running-related biomechanical risk factors for overuse injuries in distance runners: a systematic review considering injury specificity and the potentials for future research. Sports Med 2022;52:1863-77. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
