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Running for health
The popularity of running today is not as great as it was in the 80s – 90s of the last century.
The craze for jogging dragged people out of bed early in the morning.
We ran in parks, squares, around our own house alone and with friends, with a player and a stopwatch on our belt.
We ran for the sake of feeling good, in order to lose excess weight, and just once again meet like minded people.
One of the most affordable, simple and effective ways to keep the body in good shape and the figure in shape is running.
In addition, according to scientists, running has a positive effect on a person's mental abilities.
During running, the oxygen and biochemical composition of the blood changes, which reduces the risk of cancer problems.
Running is an excellent prevention of heart diseases and a stimulant of metabolism, a cure for headaches and insomnia.
Running slows down the aging process in the body, increases endurance and performance.
During running, almost all the muscles of our body are involved.
During a good run, they also train.
Healthy muscles – healthy joints.
While running, the body is cleansed.
Sweat is released, and with it, all sorts of nasty things leave our body.
- Training of the cardiovascular system.
The heart is trained, blood circulation improves, and, consequently, the supply of oxygen to the organs.
After a good run (and if the run is very good, then already during it), the hormone of happiness is released in the body.
Running has a beneficial effect on the immune system, the central nervous system.
Running contributes to hardening, if you run in the fresh air.
After all, running develops personal qualities, such as self control, purposefulness, willpower.
Physically trained people have higher self esteem.
The list can be continued for a long time, but, in principle, everything is clear.
Now, if there is a desire to use running for health, the question arises: "How to start running?".
The answer is "Easy".
Ask yourself the question, what prevents you from spending 20 minutes of your time tomorrow on your own health, and starting your first workout?
If you name at least three weighty reasons, real reasons, then you can not read further.
Another reason to fall in love with jogging (the so called light wellness running in fitness) is a state similar to meditation.
When you find your breathing rhythm, your pace, your amplitude of movement, you no longer control the process, but dissolve into it.
An internal fulcrum appears.
You are relaxed, thoughts and tension disappear.
Listen to your breathing and feel how each step frees you.
And someone, on the contrary, thinks about the questions that concern them while running.
Here are some facts that fans of jogging (running) should take into account.
Donot overdo it:
Most often, they start running to lose weight.
And, of course, I want to get the result as quickly as possible.
For the first few days, an optimistic runner gives himself a big load.
But the enthusiasm quickly drops.
And now only a week has passed, and there is no desire to get up in the morning for a run anymore.
It is better for beginners to alternate running and walking: they ran for a minute, walked for a minute.
By the way, walking is considered no less useful.
And in some cases, when running is contraindicated, walking is the very thing.
Remember that effective walking should take at least half an hour, or even an hour of your time every day.
In the first month, the volume and weight of the body increase:
So does your appetite.
Do not be surprised: the body adapts to new conditions in which you begin to spend more energy.
You should not worry about the volume and weight either – in a month the muscles will return to normal.
At the same time, the percentage of muscle tissue in the body will be more than fat.
Actually, that's why the weight increases.
It is better not to quit training during the first month.
This wish applies not only to those who have decided to start running,but also to everyone who has decided to start doing fitness.
Stopping training will not lead to anything good: the body has just changed to a different type of nutrition, and you will suddenly dramatically reduce energy consumption.
The training time is individual:
There is a universal rule – whatever you do, do it with pleasure.
The same applies to running.
Choose for yourself the frequency that you like: daily or twice a week.
The main thing is to maintain this rhythm.
If sometimes you do not fit into the schedule, accept this fact and continue running without moral pressure on yourself.
Running at a steady pace for 30-60 minutes 2-3 times a week is considered optimal for health.
Beginners can start with 15-20 minutes and gradually increase this time.
The body must have time to recover.
Watch your pulse:
Depending on the age and weight of the body, the pulse should be from 120 to 150 beats per minute.
The younger and lighter you are, the higher your heart rate should be.
It is better to consult a doctor, and at the same time to clarify whether there are any contraindications.
Before running:
be sure to warm up your muscles with a small warm up, and after running, do stretching exercises.
Without these procedures, which are unfairly ignored by many, the muscles, to use fitness slang, will "clog up" and lose flexibility, and you will get tightness instead of lightness and freedom.
Before you run.
- Perform a warm up in order to warm up the body and disperse the blood.
To do this, it is enough to walk at a fast pace, so that the pulse becomes faster.
Take a few deep breaths through the nose with a full exhalation through the mouth.
Perform swing movements with your hands and feet, rotational movements of the trunk.
— It would be nice to stretch the warmed up muscles, especially the muscles of the legs and back.
Useful tips:
- Less unnecessary movements.
During jogging, people often make a lot of unnecessary movements.
Extra steps overload the body.
A slight tilt of the body forward shifts the center of gravity, which helps to avoid unnecessary movements.
- You need to run straight, without jumping up and down.
- The feet should be placed gently, without sharp blows on the heels.
The joints may suffer from blows.
- Less grip on the ground.
This is not a walk, this is a run.
Putting your foot on the ground, you need to tear it off the ground as soon as possible.
— While running, you need to breathe through your nose.
If a person starts breathing through his mouth while running, it means that the body is overloaded – there is not enough oxygen, and if he also starts making terrible grimaces, then it's time to wrap up.
- You need to run systematically, otherwise there will be no benefit.
— To restore the water balance in the body after a jog, it is recommended to drink a cup, or even more, of ordinary water at room temperature.
Drinking water immediately after running is very harmful.
The heart has not yet had time to calm down, and it is additionally loaded with newly received water in the blood.
The minimum interval after which you can drink water is 15-20 minutes.
You should drink it in small sips, gradually.
And not much.
It is better to wait 15 minutes and drink more.
But during long runs, drinking water is simply vital.
Otherwise, the blood thickens and stops going through the small capillaries.
And her heart begins to pump with difficulty.
The rest of the recommendations are the same: small sips, long intervals.
— After passing the planned distance, do not stop in any case.
Walk around until your pulse is restored.
If you stop abruptly, there is a sharp outflow of blood from the limbs, which again is fraught with a heart attack.
— During a run, the shin may begin to ache.
After a run, especially after a good one, on the next, as well as on the second and third day, muscles can hurt — any muscles.
During running, almost all the muscles of our body are involved, and such pain indicates that the body is unaccustomed to training.
The ache of the lower leg indicates the weakness of the calf muscles.
The pain in the muscles is due to the fact that lactic acid comes out of them.
Everything will pass over time.
The main thing is not to give up.
Remember that the benefit will be only with constant training…
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4 comments
Evgeniy
09.05.2012 17:13
as for the fact that you need to breathe through your nose, I do not agree, every normal athlete will say that it is desirable to breathe both through your nose and mouth.
So that more oxygen gets into the body.
It is especially well manifested in combat sports.
And in general, I personally think that it is individual, who breathes better.
To answer
victor
27.09.2012 10:38
I'm 51, but I want to run around in the evenings after work for my health, wonot it be harmful for my health???
To answer
Nastya
16.12.2015 17:48
I do not advise you, your musculoskeletal system is unlikely to like such loads.
Regular walks are already a great alternative.
If you want more — fast walking=)
To answer
Nastya
16.12.2015 17:45
A couple of years ago, when I was doing morning runs every day, my shin began to ache (in particular, the calf muscles), it turns out that it was not easy…
Now I have replaced running with fast walking and I feel great at the same time=)
To answer
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