Latest RSU Health Express episode explores running and heart health

As summer approaches - the season of marathons and other active events - we increasingly think about outdoor activities, especially running. Can everyone run a marathon, and how should one prepare for it? How does running and walking affect heart health? Is it essential to choose the right footwear, and how should one breathe while running? These and other questions are raised in episode 20 of RSU Veselības ekspresis (Health Express) ‘Running to show off or to improve your health?’ by Rīga Stradiņš University (RSU) experts Edgars Bernāns, Lead Researcher at the RSU Latvian Academy of Sport Education, and heart surgeon, RSU Assoc. Prof. Mārtiņš Kalējs. 

‘It doesn't matter whether a person runs, walks, jumps or swims - the most important thing is to be physically active, because physical inactivity has become a global pandemic today,’ says Mārtiņš Kalējs. ‘Any exercise is good, but the greatest health benefits come from activities that involve higher intensity – they normalise blood pressure and metabolism, increases good cholesterol and generally strengthens the heart.’

Running is not for everyone. How to choose activity most suitable to you

‘Some people just don't like running, and that's perfectly normal,’ adds Bernāns. ‘If walking provides enough exercise, you can start with that. If it feels too easy, you can gradually start running. Running will not be suitable for everyone. If running causes joint or ankle discomfort, you can choose other low-impact activities such as swimming or cycling. The most important thing is to find a form of movement that suits you and you can enjoy.’

Tips for beginners

Both experts offer simple advice for beginners: start with regular, active walking for at least half an hour a few times a week. Once the body gets used to it, you can gradually increase the intensity. Even for people with heart problems, physical activity, such as brisk walking or jogging, can be beneficial if tailored individually and done in moderation. ‘Studies show that for patients with coronary heart disease, the risk of death decreases by about 20% if they exercise regularly,’ emphasises Kalējs.

A marathon should not be a spur-of-moment decision

For those considering running a marathon, experts emphasise that it should not be done on a whim. It is important to train regularly throughout the year, along with health check-ups and consultations with a coach, physiotherapist and nutritionist. ‘Anyone who is reasonably healthy can run five or ten kilometres if they train wisely, at their own pace, and don't try to break records,’ says Kalējs.

 Key aspects of running 

Running and walking are accessible to everyone, they require little investment, and the intensity can easily be adjusted to your individual abilities. ‘Although it is preferable to use special running shoes, the most important thing for beginners is that the shoes are comfortable and suitable for them,’ says Bernāns. ‘If you feel discomfort, you should consult a physiotherapist or coach. Running fast and running healthy are not always the same thing. Beginners should definitely keep their health in mind.’

Movement is an investment in long-term health 

Experts remind us that physical activity is a long-term investment. It is important not only to run or walk, but also to take up strength training - this especially improves quality of life in old age. ‘If exercise brings joy, people will do it in the long term. That's the most important thing - to move regularly and enjoy it,’ concludes Kalējs.