What are the disadvantages and benefits of running for people

Running has benefits such as enhancing cardiovascular function, promoting metabolism, and improving mood, but it may also cause disadvantages such as joint injuries and muscle strains. Running, as an aerobic exercise, is closely related to individual physical fitness and exercise intensity. Running can significantly improve cardiovascular endurance, and long-term persistence can lower resting heart rate, enhance myocardial contractility, and improve blood circulation efficiency. An increase in lung ventilation during exercise helps to improve blood oxygen saturation. Regular running can also promote fat breakdown, help maintain a healthy weight, and have a positive effect on preventing metabolic syndrome. From a psychological perspective, running can stimulate the secretion of endorphins, alleviate anxiety and depression, and improve sleep quality. Excessive or improper running may cause sports injuries such as meniscus wear and ankle sprains, especially for overweight individuals or those with incorrect running posture. Sudden increase in running volume can easily lead to chronic strain injuries such as tibiitis and plantar fasciitis. High intensity running may cause rhabdomyolysis, manifested as severe muscle pain and urine discoloration. Middle aged and elderly runners should be alert to cardiac overload that may induce arrhythmia, and it is recommended to undergo cardiopulmonary function assessment before exercise. When running, it is advisable to choose professional running shoes with good cushioning performance to avoid hard surfaces such as cement floors. Beginners can use a combination of running and walking, with weekly increments not exceeding 10%. Warm up thoroughly before running and stretch well after running. If you experience persistent joint pain or chest tightness, immediately stop exercising and seek medical attention. Suggest combining low impact exercises such as swimming and cycling to balance exercise effectiveness and safety.