Running is a widely embraced exercise with low barriers to entry, suitable for most people. While the benefits of consistent running are numerous, ineffective running is akin to being lost in a desert—it not only fails to bring you to the oasis of health but can also harm your body. To ensure safe and effective running, avoid these common pitfalls:

1. Incorrect Running Posture

Incorrect running postures, such as slouching or stiff arms, not only reduce efficiency but can also strain muscles and damage joints, leading to various physical issues. The correct posture involves keeping your body straight with a slight forward lean, allowing your arms to swing naturally. Ensure your strides are not too wide to avoid undue pressure on your joints. When landing, your feet should point forward, with the forefoot hitting the ground first, propelling your body forward.

2. Running on an Empty Stomach

Many believe that running on an empty stomach helps burn more fat. However, running while hungry can lead to low blood sugar and dizziness, providing insufficient energy and potentially harming your body. It is recommended to eat something light, such as a boiled egg or a banana, about 30 minutes before running to ensure you have enough energy and nutrients.

3. Running Immediately After Eating

It is well known that running right after eating can cause digestive issues and discomfort, such as stomach pain and cramps. After eating, give your body some time to digest—wait at least an hour before you start running.

4. Running for Too Long

Running for extended periods does not necessarily mean better results. Overrunning can lead to fatigue, decreased immunity, and other health issues. Moderate running, on the other hand, can enhance cardiovascular function, improve fitness levels, and address obesity. Beginners should start with a manageable distance, such as 3-5 kilometers, and gradually increase it as their stamina improves. Aim to run 3-5 times a week, with 1-2 rest days to allow your body adequate time to recover.