It is important to follow simple rules.
It is no secret that in order to have good health, you should be physically active. Running is an easy and effective way, which will help to get a beautiful body, cheerful spirit, strong immunity and overall good health. However, it should be understood that running is not a magic pill, moreover, it can be traumatic, reports the Chronicle.info with reference to the Channel 24.
If you do not know how to run, injuries are inevitable, and in this case, the benefits of running say it is useless. Therefore, it is important to know not only running technique but be prepared for possible injuries, and most importantly – to be able to warn them.
To assess the benefits of running, you should know how it affects our body. In fact, when done correctly, running can improve quality of life and even to extend its duration.
The benefit of running to the heart and blood vessels
Jogging is the ideal cardio necessary for heart health. Because in the process of running, the heart muscle works harder, resulting in improved circulation and status of peripheral blood vessels that provides nutrition to all organs and systems.
Proven, people who run have lower risks of cardiovascular diseases and live longer.
Jogging helps to reduce weight and provide a beautiful body
To reduce the weight enough to spend more calories than you consume. Running is an easy way to spend calories with extra bonuses, because while running, improves overall body tone.
The secret is that running enriches the body with oxygen and stimulates the metabolism and deprives accumulated toxins that come out through sweat.
The benefit of running for the brain and sleep
While Jogging increases the secretion of so-called hormones of happiness – endorphins. Therefore, runners receive a charge of vivacity and inflow of forces.
To get rid of negative emotions, feelings, stress load, just to run. The brain is thus filled with oxygen, your attention focus on the sensations, as a result, the mood will improve and you will feel better.
Many studies indicate that people suffering from insomnia, after regular Jogging, restored sleep mode.
In addition, experts say that sleep improves the brain’s ability to remember. So people who have problems with concentration or memory loss, should think about starting a regular running load. Running is a great way to reduce the risk of developing Alzheimer’s disease.
Running and the health of the knees and joints
At a moderate dosage and the correct technique, running has a positive effect on the muscles and musculoskeletal system. Jogging can strengthen the muscles and reduce the chance of problems with joints.
A systematic survey showed that the Amateur runners knee osteoarthritis developed in 3 times less frequently than people leading a sedentary lifestyle.
However, excessive loads, which are professional marathon runners, still increase the risk of osteoarthritis. Besides, people who sit a lot have a high risk of breach of the cartilage.
But you should know that the gradual increase in the level of the running load leads to useful adaptive changes of the knee has cartilage and chondroprotective effect.
Running will help build willpower
Regular Jogging is able to mobilize and organize the rhythm of life. The person who runs regularly, is able to overcome their own laziness. Running literally “airs” mind of the obsessive and negative thoughts, reduces stress and teaches the exposure.
The body is charged with energy and the consciousness force!
How to run, not to get hurt
Before run, you should warm up muscles – it is the recommendation of many trainers and doctors. So start with walking or joint exercises.
Also effective are squats, bends, leg swings. Depending on preparedness, adjust the tempo and running speed. You should not run fast, if you are just beginning to practice running.
In duration, you also need to focus on their own feelings, do not run through the power, running should not cause pain or discomfort. If you feel that it is hard for you, go for a walk.
Remember that during the run should not abruptly stop slow running slowly to keep the heart rate also decreased at a moderate pace, this will help to avoid dizziness or nausea.
To reduce the risk of injury, follow this technique:
- Don’t slouch, posture should be straight, shoulders should be relaxed, but somewhat laid back. Don’t be tense!
- Keep your head straight, look forward.
- Keep your arms bent at the elbows, so you reduce stress on the back and shoulders.
- The body should be tilted slightly forward, run with small steps, but do not lift the knees too high.
- Breath! It is also important! Breathe calmly and deeply – begin with one breath every two steps.
Safe way run think load on the middle of the foot, so be careful not to overload your fingers or heels of the feet.
Simple rules such as attentiveness, deliberation, following your own feelings will help to avoid injuries. If you decided to run professionally, to become a marathon runner, you should consult with your doctor and find out the readiness of the organism to the increased running load.