Growing taller is a persistent problem for people who are not tall enough, and parents also worry about their children's height. In fact, moderate exercise can be helpful for the height of adolescents. So, does running help you grow taller?
Does Running Help You Grow Taller?
Running does help you grow taller.
Running can increase blood flow and enhance blood vessel elasticity, which promotes blood circulation and improves metabolism. People who consistently run will improve their physical functions, accelerate their metabolism, promote bone development, and increase their height.
Who Can Grow Taller by Running?
The ability to grow taller is related to age and the degree of bone closure. Generally, running during adolescence can lead to more height increase compared to running after the age of 25, as adolescents are in the period of growth and their bones are still developing. After the age of 25, it becomes difficult to grow taller if the bone closure has occurred. However, if the bones have not completely closed, it is still possible to continue growing taller through appropriate running exercises.
How to Run to Grow Taller?
To utilize running exercises to grow taller, it is essential to pay attention to the methods. Firstly, the running should be slow jogging instead of high-intensity anaerobic running. Secondly, it is not recommended to run for too long. Running for half an hour to an hour each time is sufficient, as running for longer durations may inhibit height growth. Additionally, it is important to maintain the correct posture while running and perform stretching exercises after running, as stretching exercises are beneficial for increasing height.
Are There Any Risks Associated with Running?
Incorrect running methods, postures, and inadequate protective measures can cause injuries during running.
1. Leg cramps, especially calf cramps, are a common symptom during running. If this occurs, it is recommended to reduce running speed, stretch the muscles on the side of the field until the pain is relieved, and replenish fluids or food if there are supply stations nearby.
2. Long-distance runners may experience lateral knee pain, known as iliotibial band syndrome (ITBS), which is caused by excessive running. To alleviate this condition during running, it is suggested to shorten the stride length, reduce the time spent on each foot, gently tap the outer thigh instead of the painful area to temporarily relieve the pain. It is also important to regularly relax the iliotibial band and train the gluteal muscles.
3. Shin pain and discomfort, and in severe cases, stress fractures may occur. If this happens during running, it is necessary to stop immediately and stretch the muscles in the lower leg to relieve the pain. It is also advisable to check if the running shoes provide sufficient support.
4. Quadriceps tendonitis or bursitis can occur. To prevent this from happening during running, it is recommended to use relevant protective gear or combine it with muscle adhesive tape, and perform exercises to strengthen the inner lower body posture.
Dietary Considerations for Growing Taller
Nutrition should be reasonable and moderate, and excessive nutrition should be avoided. Some scholars believe that the dietary composition for people in the developmental stage in our country should have a reasonable ratio of protein, fat, and carbohydrates, with a proportion of 1:1.2:2.4 based on weight. While preventing malnutrition, it is also important to avoid excessive nutrition, maintain a diverse diet, eat appropriately to satisfy hunger, consume a moderate amount of fats, maintain a balance between coarse and fine foods, limit salt intake, consume less sweets, have three balanced meals a day, and promote reaching the desired height.
