Running is not only a method to improve endurance, flexibility, and aid in weight loss, but it also effectively enhances body posture and height development. During the puberty stage, with proper training, you can potentially increase your height by 1-2 Inches per year. Let’s explore this interesting information in the below article that provides guidance on running techniques to increase height.
Why does running support height growth?
According to numerous studies, running itself does not have the ability to increase height. However, it stimulates the formation and secretion of growth hormone (HGH). Continuous physical activity at high intensity encourages the pituitary and thyroid glands to produce more growth hormones. As a result, bone cells become stronger and reach their full potential for growth.
Moreover, running under sunlight provides an ideal condition for the body to absorb vitamin D. This vitamin enhances calcium absorption into the bloodstream, supports the thyroid hormone in calcium and phosphorus metabolism, and accelerates bone strength and rapid growth.
In addition to the aforementioned benefits, running also helps maintain a healthy heart, boosts immune system, and keeps weight at an ideal level. Consequently, the skeletal structure is not burdened by excess fat, allowing the cartilage tissues to maximize their growth potential.
How does running impact the body?
Running is one of the most common and simple forms of exercise suitable for all ages and genders. When performing running exercises, it impacts various body parts and internal organs, such as:
Muscular and skeletal impact:
Movements like flexing, extending, lifting legs, and running support the flexibility, firmness, and load-bearing capacity of the muscles and tendons around the lower legs and thighs. Regular running improves blood circulation and the delivery of nutrients to bone cells and cartilage layers. As a result, the body can absorb beneficial nutrients for the bones, enhancing elongation and durability.
During running, tiny microfractures occur in the bones, and the subsequent repair process, aided by nutrient replenishment, leads to effective bone remodeling and elongation. This means the formation of new bone and the safe extension of the limbs. Alongside leg lifting, arm swinging, running also strengthens the back and core muscles, supporting the elongation of the spinal column. When the spine returns to its proper posture, it promotes significant height increase, potentially adding 1-3cm to your height.
Stimulation of height growth hormones:
During puberty, engaging in running exercises stimulates the pituitary and thyroid glands to produce and release an increased amount of growth hormones. This rapid secretion of growth hormones leads to accelerated height growth. To optimize the stimulation of height growth hormones, it is also recommended to combine running with other sports activities such as swimming, jumping rope, pull-ups, playing basketball, volleyball, etc. Additionally, nutrition plays a significant role in the formation and secretion of human growth hormone (HGH) in the body.
What should you prepare and do for height-increasing running?
Before engaging in a running training program with the goal of increasing height, you should prepare the following items and perform warm-up exercises:
These are considered essential for training time and effectiveness. A pair of comfortable and supportive shoes with a cushioned material will provide good support during lifting, pushing off, and propelling movements.
Moreover, choosing high-quality shoes will help prevent foot injuries, such as scraped heels, blisters, compression, or swollen toes. To ensure an uninterrupted training session, select shoes that fit your foot size, have good moisture-wicking and breathability properties, and offer sufficient bounce. The heel and toe areas should provide comfort during movement, enabling flexibility and agility.
Muscle stretching warm-up exercises
Similar to other sports, before running, warm up with exercises like neck rotations, arm and leg stretches, jogging in place, etc. These small warm-up exercises should be performed for around 5-10 minutes, allowing the body to warm up, the heart rate to gradually increase, and the body to adapt to the high intensity before training.
Stretching warm-ups help the body quickly adjust and keep up with the training intensity, transitioning from low to high intensity and from slow to fast movements. As a result, the body minimizes the risk of unwanted foot injuries, such as cramps, sprains, or tendon strains.
In addition to choosing comfortable and high-quality shoes, the running attire is also important. The running clothes should not be too loose or too tight, as it can affect movement and executing the running motions.
You can prioritize materials that are breathable, stretchable, sweat-wicking, and do not cause a suffocating, hot, or itchy feeling on the skin. Some suitable options for training sessions include t-shirts, tank tops, shorts, or leggings.
Effective techniques for increasing height through running
During daily exercise, if you’re not familiar with the correct running techniques, it can also have an impact on height and overall health. Here are some guidelines for running techniques that help increase height:
Proper running technique
To ensure effective height increase and overall health improvement while running, always keep your gaze straight ahead or look down at the ground within a range of 3 to 5 meters. This helps you observe the running path, avoid obstacles, and anticipate any situations. Your shoulders and arms can be relaxed or lightly swing by your sides, avoiding vigorous arm movements.
Regularly lift your left and right legs and when landing, use the entire foot, with the toes pointing forward. Lift your legs to a moderate height, maintain a steady and stable breathing rhythm, and avoid lifting your legs too high or taking excessively wide strides, as it can quickly exhaust you and lead to fatigue in the leg muscles, making it difficult to continue moving forward.
Maintain running speed
For beginners, it is advisable to start with a steady-paced run to allow the body to adapt to the workout intensity. After a while, you can gradually increase your speed and transition from a steady run to a sprint, with increased distance and shorter acceleration time. Depending on your physical condition and overall health, you can choose a suitable running speed for yourself. It is important to note that you can divide your training time into different segments, starting with a 5-10 minute warm-up, followed by a 10-30 minute workout, a 5-10 minute cool-down walk, and then continue with your training.
Adjust your running posture
Most of the time, when running, the upper body tends to lean forward, with a slightly hunched back and shoulders. This can shorten the training time and put the weight of your entire body on your spine. To run properly, you should adjust your posture by keeping your back straight and relaxing your shoulders and arms. Maintaining proper posture will help you avoid falls, injuries, and reduce the pressure on your skeletal structure.
Choose a suitable training environment and location
You can choose to run indoors or outdoors, but it’s important to consider a clean and spacious environment with plenty of greenery and minimal obstacles. If you choose to run outdoors, pay attention to pedestrian paths, avoid encroaching on other people’s lanes, and stay within designated pedestrian areas. On the other hand, if you run indoors on a treadmill, make sure to select a well-ventilated space that provides sufficient oxygen for your body.
Time and intensity of running help increase height
In addition to factors such as attire, warm-up, and location, you should also pay attention to the time and intensity of your training.
Time of day
When choosing to run indoors, you don’t need to worry too much about training time since you can exercise at any time without being affected by weather conditions. However, for outdoor running, it is advisable to consider two ideal time slots: early morning from 5 to 7 a.m. and late afternoon from 5 to 7 p.m. These are relatively cool times with less pollution, making them suitable for running. Additionally, during these times, your body is less exposed to harmful ultraviolet rays from direct sunlight.
Depending on individual fitness and health, you can set different training time goals. However, to achieve height-related goals, the minimum recommended running time is around 20 to 30 minutes per day. Once your body becomes accustomed to the training intensity, you can gradually increase the training duration by an additional 10 to 15 minutes.
Note that you should train within your capabilities as this helps build endurance, relieve pressure, and reduce tension, ultimately creating favorable conditions for height growth. Avoid overexertion during training, as it can lead to dehydration, fatigue, and overall physical weakness, hampering height gain.
What should be noted to increase height when running?
To achieve the ideal height, minimize injuries, and enhance bone and joint flexibility, here are some things to keep in mind when running:
- Warm up and stretch for 5-10 minutes before running.
- Pay attention to your running speed. Start with even and slow strides, then gradually increase your speed, widen your stride, and run faster.
- Have a light meal before your workout to provide energy for your body. You can choose foods such as whole grains, yogurt, and fruits. Avoid eating excessively or having an empty stomach before training, as it can negatively impact the quality of your workout.
- Stay properly hydrated throughout your training session by drinking enough water.
- After completing your run, perform some gentle stretching exercises to relax your muscles and reduce the pressure accumulated during the activity. This will help bring your muscles, joints, and breathing back to their initial state.
- Maintain a regular running frequency of 3-5 sessions per week.
- Alongside your training schedule, ensure you have a well-rounded diet that includes nutrients beneficial for bone and joint health.
- Limit the consumption of unhealthy foods such as fast food, sweets, soft drinks, alcoholic beverages, and stimulants.
- Supplement your diet with functional foods that support height growth and provide calcium, vitamin D, vitamin K, and other essential minerals for strong bones.
- Adopt healthy and reasonable lifestyle habits, such as going to bed early before 11 p.m., getting enough sleep, engaging in regular physical activity, and minimizing excessive exposure to electronic devices.
Running is an effective form of exercise for improving height, suitable for people of all ages. If you are still in your growing years, don’t hesitate to start training following the guidelines provided by increaseheightblog.com.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.