The most difficult days of running at the beginning

The most difficult days of running at the beginning are a normal response of the body to adapt to the intensity of the exercise, usually lasting for 3-7 days. Muscle soreness, shortness of breath, and fatigue are mainly related to factors such as lactate accumulation in the early stages of exercise, inactive cardiopulmonary function, and micro damage to muscle fibers. At the beginning of running, the body will experience a stress response due to a sudden increase in activity. Lactic acid accumulates in muscles, causing soreness, and this metabolic product requires time to be broken down. The cardiovascular system has not yet established an efficient oxygen supply mechanism, making it easy to catch breath while running. Long term lack of impact force on lower limb muscles and joints can trigger inflammatory reactions, manifested as stiffness and swelling pain. These phenomena will gradually alleviate with continuous exercise, and the body will establish a new metabolic balance. A small number of people may experience strong discomfort lasting for more than a week, which may be related to excessive exercise intensity, incorrect running posture, or potential health problems. Symptoms such as knee joint pain, dizziness, or chest tightness and palpitations should be monitored, and exercise plans or medical examinations should be adjusted in a timely manner. Overweight individuals, long-term lack of exercise, or cardiovascular disease patients are more likely to experience abnormal reactions. It is recommended to transition from brisk walking to running.

It is recommended that novice runners gradually adapt by alternating running and walking, such as running for 1 minute and walking for 2 minutes in a loop. Choosing running shoes with good cushioning performance can reduce joint pressure when practicing on plastic tracks or flat roads. Perform 5-10 minutes of dynamic stretching before running and static stretching after running to help muscles recover. Pay attention to replenishing water and high-quality protein to ensure 7-8 hours of sleep for accelerated repair. Record the duration and physical sensations of each run, with a weekly increase of no more than 10%, to gradually strengthen the body. If there is persistent pain or abnormal symptoms, it is necessary to consult a sports medicine expert in a timely manner.