Content
- 1 The benefits of running for the body
- 2 The benefits of running for women
- 3 Why running is useful for men
- 4 Slimming jogging
- 5 How to start running
- 6 How to run properly
- 7 Breathing while running
- 8 When is the best time to run: morning or evening
- 9 How often and how long should you run
- 10 What clothes and shoes to choose for running
- 11 How to eat right while jogging
- 12 How not to quit running training
- 13 Potential harm from running
- 14 Contraindications to running
- 15 Conclusion
- 16 Reviews
The benefits and harms of running are one of the most important questions for those who decide to go in for sports from scratch. Regular jogging can significantly improve the health of the body or cause severe harm, so first you need to understand all the properties of running.
The benefits of running for the body
For all the ambiguity of the issue, the health benefits of running are undeniable. The properties of moderate jogging will have a beneficial effect on all systems of the body at once and contribute to the preservation of good health, vigor and youth.
For the heart and blood vessels
While running, the heartbeat speeds up significantly, which means that blood begins to move through the veins faster, which has a cleansing effect on the vascular system. Frequent breathing allows more oxygen to enter the bloodstream, which also improves the quality of blood circulation. The benefits of daily running are that the properties of running increase heart endurance and have a vasodilating effect.
For digestion
The benefits of daily jogging are reflected in the digestive system. First of all, running properties help to improve metabolism - toxins and harmful substances begin to quickly leave the body. Due to the fact that the muscles are in motion, intestinal peristalsis improves, jogging relieves chronic constipation.
For the musculoskeletal system
It is extremely important to maintain correct posture while running. The benefits of running regularly can help you get rid of slouching, straighten your back and neck. The motor function of the hip and shoulder joints improves - the arms and legs are constantly in measured motion. Benefits of running for the elderly - running properties help to maintain joint mobility and prevent the development of arthritis and arthrosis.
For mental health
The benefits of jogging in the morning is that with a competent jog, the body not only expends strength, but also receives a colossal charge of energy. Running helps to speed up blood circulation, stretch all the muscles of the body, wake up properly, and this improves mood.
Running regularly has benefits for the brain and is an excellent prevention of depression and anxiety disorders. Useful properties are that jogging normalizes, among other things, the hormonal background in the body - running fans are less prone to mood swings.
The benefits of running for women
Running is a sport that works equally well for men and women. The benefits of jogging in the morning for women is that it helps to lose weight and make the figure more fit. Jogging improves blood circulation in the pelvic organs - this property is especially useful for women planning a pregnancy.The benefits of running for women after 40 are that physical activity can prolong youth, delay the onset of menopause, and also maintain attractiveness.
Another useful property of running is the prevention of varicose veins. Classes strengthen the calf and thigh muscles, improve the condition of blood vessels, so even when using heels, women may not be afraid for the beauty of their legs.
It should be noted, however, that the benefits and harms of running for women are inseparable. So, it is not recommended to practice with already existing varicose veins - this can only worsen the condition and cause harm.
Why running is useful for men
The benefits of running for men are vast. Regular exercise has a positive effect on visual appeal. Healthy jogging improves posture and forms a beautiful muscle corset, helps to give the muscles a relief and get rid of the fat layer.
The benefits of running for a man's body is that exercises have a beneficial effect on potency. The blood supply to the pelvic organs improves, respectively, potency increases and libido increases. Jogging in the morning for men is beneficial in terms of developing general endurance - those who regularly pay attention to jogging exercises demonstrate better strength indicators and are much less susceptible to cardiovascular ailments.
Slimming jogging
Many have heard about the benefits of running for weight loss. Morning and evening jogging is a so-called cardio exercise or exercise that helps you burn fat efficiently. In just a month of useful exercises, you can lose several kilograms without harm to the body.
There is a benefit from running with cellulite - an important property of the exercise is that subcutaneous metabolism improves, and fat begins to be more evenly distributed over muscle tissue.
How many calories are burned while jogging
The benefits of jogging for the female body in terms of weight loss is that during exercise, calories are consumed most intensively. On average, the properties of a 45-minute run allow you to lose up to 800 calories and at the same time you do not need to run at your limit for the entire specified time.
How to start running
The benefits of jogging in the morning attracts even those who have never played sports before. But not everyone knows where to start, and yet it is impossible to start running training without special training. At best, it will spoil the pleasure of the exercise, and at worst, it will harm your health.
- If the level of sports training is approaching zero, then it is not recommended to start intensive running immediately. You should start with a healthy walk - at least 40 minutes a day, first at a calm, and then at a fast pace. This will prepare the body for the upcoming stress.
- Not just any ground is suitable for running. It is best to run on dirt paths in the nearest park, and along the route, flat sections should alternate with small slides. But it is better not to run along the roads - this can harm the respiratory and cardiac systems due to the strong gas pollution of the air.
- The pleasure of running and its useful properties depend a lot on the equipment. It is necessary to choose in advance comfortable clothes and shoes - one that will not hamper movement and can provide the optimal temperature regime.
How to run properly
In order for the benefits of running every day to justify itself, you need to run in accordance with some rules. If you follow the proven recommendations, then jogging will not harm your well-being and will not lead to injury, and the beneficial properties will appear very quickly.
Warm up
The benefits of jogging will be only if you start with a light warm-up. And this applies to both beginners and experienced athletes. Even prepared and strong muscles need to be warmed up so as not to harm them and not injure them if they move carelessly.
The warm-up is a set of simple, beneficial exercises that target major muscle groups. It is necessary to perform turns with the head and body, swinging arms and legs, bending to the sides and back and forth. It is recommended to do a little lunge squat to stretch your ligaments and hamstrings.
Running technique
The benefits and harms of a morning run depend on how well the athlete moves. During training, especially during the first exercises, it is necessary to monitor not only your heart rate and breathing, but also the position of the body and limbs.
- During jogging, the body should not rotate from side to side - the body must be kept straight and straight, with a slight tilt forward.
- Knees should not be raised too high - this wastes extra strength, can cause harm and lead to injury.
- While running, the foot must first be placed on the heel, and then make a smooth rolling motion on the toe. This allows you to evenly distribute the load and avoid injury to the joints.
- While jogging, you need to keep your hands bent at the elbows, and it is advisable to clench your hands into fists. In this case, the hands should move to the beat of the whole body and remain in a relaxed state, you should not strain them and put your shoulders forward.
When running, beginners often look at their feet for fear of tripping. But this position of the head is incorrect, since it strains the back muscles of the neck. The benefits of jogging will be if you keep your head straight and straight, looking in front of you.
Hitch
After an intense run, you cannot stop immediately and completely - this will harm the heart system and blood vessels. It is necessary to perform the so-called cool down, gradually reduce the speed of movement, in the end, moving to a step. In total, the cool down should take about 10 minutes - during this time, the heart rate will have time to slow down, and the pulse will return to normal values without harm to health.
Breathing while running
The benefits of running for girls and men largely depend on proper breathing. If you are running at a slow pace, it is better to breathe in and out with your nose every 3 steps. During the transition to intense running, it is allowed to take more frequent breaths and use both nose and mouth for breathing.
The properties of running on an empty stomach are beneficial only when the heart and respiratory rate is increased. It is simply impossible to maintain a calm breath while jogging, but you still need to strive to take the most even breaths - this will facilitate training and improve endurance.
When is the best time to run: morning or evening
The properties of running on an empty stomach in the morning are considered the most beneficial in terms of losing weight, since the body, which has not yet received fresh calories, is especially active in using fat reserves. In addition, the benefit of light running on an empty stomach is that the body wakes up quickly, the brain is involved in the work, the body reacts more readily to physical activity. In the morning there will be benefits from running on the spot, even it will allow you to start a new day brightly.
Along with this, evening jogging is beneficial. Physical activity shortly before bed can help you burn off excess calories from your dinner. The benefits of jogging before bedtime is that an easy jogging relaxes the body, frees the head from daytime thoughts and brings pleasant fatigue to the muscles, after which it will be easy to fall asleep.
In general, the benefits of running in the evening and in the morning are approximately equal to each other.You need to choose the time based on your goals and personal preferences.
How often and how long should you run
Contrary to popular belief, the benefits of running for your figure are manifested not only with daily exhausting jogging. The best results are achieved by those who run 3 to 5 times a week, leaving themselves 2-3 days to rest and recover.
A useful jog for weight loss should take at least 45 minutes and no more than an hour. During this time, the fat burning processes will have time to start, but the body will not receive an excessive load. To maintain general tone, 30 minutes of jogging a day will be beneficial, even in a calm rhythm and without sudden accelerations.
What clothes and shoes to choose for running
It is necessary to engage in jogging training in specially selected clothing. This will not only make jogging more comfortable, but also protect the body from overheating and hypothermia, and protect the legs from the harm of accidental injuries.
- The best running shoe is soft and breathable. They should sit freely enough on the leg, not dangling, but not pinching it. Particular attention should be paid to the sole, if it is too thin, the sneakers will poorly absorb the impact of the foot on a hard surface.
- For summer jogging, shorts and a T-shirt that fit exactly your figure but allow your body to breathe are ideal. In winter, a closed tracksuit made of insulated fabric with wind protection should be preferred. Clothing should be such that while jogging, a person can not get cold or sweat too much.
How to eat right while jogging
Nutrition is one of the most important aspects of effective running. Since jogging consumes a lot of energy, the diet should be healthy and balanced, it should include proteins, fats and carbohydrates, lean meats and lots of vegetables.
You should not gorge yourself right before a workout - a meal should take place a couple of hours before a run, and 30 minutes before it is allowed to eat a little vegetable salad or yogurt. After jogging, you can eat in about an hour and preference should be given to fresh or stewed vegetables.
When jogging, it's important to keep track of your daily fluid intake, but you shouldn't drink a lot before jogging. Excess water will create an extra load on the heart and blood vessels, and will also make it difficult to move, and the benefits of running uphill or on a flat surface will become doubtful.
If you have a strong thirst while running, you are allowed to take a few sips of plain water - this will refresh your strength, but not harm your health.
How not to quit running training
Novice athletes rarely experience real pleasure from useful activities - at first they have to fight with themselves and apply a strong-willed effort in order to once again go for a run. To reduce the temptation to quit running, there are a few things to keep in mind.
- Don't expect noticeable results after your first workouts. Jogging is guaranteed to bring an effect and benefit to your figure and health, but you will notice this no earlier than after a month of regular exercise.
- You don't need to be too zealous and set a marathon program for yourself if your physical fitness in the first stages is almost zero. So, the benefits of slow jogging are not much less than the benefits of fast runs, and high-quality workouts 3-4 times a week can bring a better effect than everyday jogging with strength and "for show".
- In parallel with useful jogging, you need to pay attention to general physical fitness - stretching, exercises with dumbbells, simulators and horizontal bars. They will help to quickly strengthen the muscle corset and thereby make running easier, making it more enjoyable and safer.
Potential harm from running
Despite all the useful properties, if the rules are not followed, running is a traumatic sport. At risk are, first of all, joints. Running in the wrong shoes, placing your feet incorrectly, or choosing only asphalt paths for jogging will quickly result in injuries to your ankles or knee joints.
Another dangerous property of running is the possible excessive load on the heart and blood vessels during intense training. For example, the benefits of running after 50 years will only be if you train at a calm and measured pace. The same recommendation should be followed by young people with poor physical fitness - the body needs to get stronger before moving on to increased stress.
Contraindications to running
For some diseases, it is better to refuse sports jogging entirely. Contraindications for running include:
- chronic joint ailments - arthritis, arthrosis, osteochondrosis, intervertebral hernia;
- recent or poorly healed joint injuries;
- severe myopia or glaucoma with the risk of retinal detachment from physical exertion;
- serious cardiovascular ailments - with existing cardiac diseases, the beneficial properties of running will turn into harm;
- bronchial asthma or pulmonary insufficiency.
You will have to temporarily stop jogging if you have a cold and high temperature. Particular care should be taken when training after 50 years, it is recommended to avoid interval jogging and long endurance running.
Conclusion
The benefits and harms of running depend on a competent approach. People without major joint or heart problems can run with tremendous health benefits if they learn the basic rules of exercise.
