How to run properly for health benefits?
Do you know how to run? Most will answer this question in the affirmative. Now think about it - can you run in such a way that it benefits your body and health in general? “What is the use of running?” You ask.
run properly with benefitRunning is a complex movement that involves all major muscle groups. Therefore, while jogging, you train your body by strengthening your muscles and joints. It is a well-known fact that along with sweat, most of the harmful substances leave the body. And the greatest amount of sweat is released during aerobic activity - for example, running at a moderate pace. Jogging is also a good cardio workout, which improves blood circulation, stimulates the work of the heart and blood vessels.
Jogging has been shown to stimulate the production of the hormone of happiness. So the best way to fight depression is to go for a run.
It is doubly useful to run in the fresh air - it hardens the body, strengthens the immune system and has a beneficial effect on the nervous system.
In addition to strengthening physical health, jogging develops important personal qualities - focus on results, willpower, self-control, discipline.
The above is already enough to convince the reader of the benefits of a simple run. Most people now ask, "How do I start running?" Answer: "As easy as pie." What will stop you from setting aside just 20 minutes a day, right tomorrow, to take care of your health?
What do you need for jogging?
Conscious desire.
Self-confidence: if you start running, then do it at any time of the year, regardless of the weather and life circumstances.
Minimal physical fitness - you should not risk it if physical activity is contraindicated for health reasons.
Sportswear: A comfortable suit and soft-soled running shoes will help protect your joints.
Choose a place for regular exercise. It can be a park or a stadium where there are specially designated paths, natural descents and ascents, dogs are not allowed to walk and cars are prohibited. You can arrange a jog around your house, or even in an apartment - if you wish, treadmills are now quite affordable.
Once you choose your jogging site, consider your regular route and make sure it is completely safe.
Make a personalized schedule of regular jogging: every day or a couple of times a week, morning, afternoon or evening, etc.
Tips for those who want to run properlyrun profitably
It is recommended to start your activity with daily jogging in the morning at a moderate pace. Duration - up to 20 minutes, depending on the level of physical fitness. If your fitness level is poor, start by jogging in place for 1 minute and then increase your workout time by 1 minute each day.
People with good physical condition are advised to start training 2-3 times a week. The most effective is the alternation of speed workouts (running fast for 5-12 minutes) and endurance workouts (slow long run - from 20 minutes to several hours).
Before jogging, do not neglect to warm up. To warm up the muscles, you can simply walk at a brisk pace until your heart rate rises. Then take a few deep breaths, swing or rotate exercises with your arms, legs and trunk. Finishing the warm-up with a stretch, focusing on the muscles in your legs and back, will help prevent injury and muscle strain.
You should start your run at a low pace and gradually build it up during your workout. The exception is speed running.
Try to do as few unnecessary movements as possible that put more stress on your joints. It is recommended to move the center of gravity while running by leaning the body slightly forward. This will save you unnecessary movement.
Run straight without jumping up and down.
Lower your feet gently to the ground to prevent damage to your joints.
Do not keep your feet on the ground, remember that you are running, not walking. Once your foot is on the ground, immediately lift it off to continue moving forward.
Breathe through your nose. Breathing through the mouth indicates a lack of oxygen and an overload of the body.
Jog regularly, not occasionally. Otherwise, you will not achieve the expected result.
After completing a run, do not suddenly stop abruptly - first go to a step, gradually slowing down. Continue walking until your heart rate is restored.
During your workout, you lose a lot of fluids, so after jogging, be sure to drink at least a glass of clean water at room temperature.
After running, as after any physical activity, untrained muscles begin to ache unpleasantly. Such symptoms are associated with the release of lactic acid from the muscles. Muscle pain will disappear over time and should not be canceled or rescheduled. And to reduce this pain, it is recommended to do stretching after training.
Do not stand still, constantly set new goals for yourself, increase the load, distance, duration or intensity of your workout. Only then will you feel that jogging is really beneficial.