The benefits of running
The benefits of running and its positive effects on the physical health of the body are not hidden from anyone. But most people believe that running for a short time cannot be effective for the health of the body. Whereas, just by running ten minutes a day, you can strengthen your joints and cardiovascular system and even reach your ideal weight.
The benefits of running on body health
One of the most popular physical activities is running, which has many mental, psychological and physical benefits. Most people believe that jogging is good for losing weight and reducing body fat. While running has many benefits and advantages, some of the most important benefits of running are mentioned below.
Strengthening joints and bones
One of the main factors of cartilage destruction is inactivity. Running, if performed in a regular and principled manner, can strengthen joints and bones If you don’t have enough time to go to the gym, you can get the necessary effect to strengthen the joints and bones by jogging outdoors.
Longevity benefits of running
Regular running as a part of life can increase life expectancy. Researchers have concluded that more physically active people will live longer than sedentary people.
Reducing stress
In today’s stressful world, running may be the best way to reduce stress. Regular running not only reduces stress. It also reduces the risk of high blood pressure.
Strengthening the memory, the benefits of running
The results of the research show. Exercises such as running and walking regularly reduce the risk of memory loss and protect the brain against diseases such as Alzheimer’s.
Increase the immune system
Research conducted in the American Cancer Society shows. Running regularly increases the amount of antioxidants in the body. It also significantly reduces the risk of some cancers such as breast and colon cancer.
Weight Loss
Other benefits include weight loss. So, each hour of soft running burns about 700 to 800 calories. Undoubtedly, one of the cheapest sports is two.
Benefits of fast and slow running
Slow and fast running are well-known types of physical activity that differ in intensity. Fast running requires more kilojoules, the heart and lungs are more involved in it, and the level of physical fitness must be optimal. However, both are considered aerobic activities and the energy needed by the body is obtained by combining oxygen with blood sugar or fat.
If you are a beginner, it is better to start with a fast walk first, then slowly start running and finally increase your speed.
Best time to run
The right time to run is one of the things that you must be aware of, because it is very effective in the amount of energy for the whole day and it is different for each person.
Knowing the best time to run along with following the correct principles of running will lead to the best results. Below are the benefits of running every hour of the day. Fitness tips for women
Benefits of running in the morning
Running in the morning makes the body receive healthy and more oxygen, and the body’s metabolism tends to consume more calories and burn fat. Before running in the morning, one should warm up the body well so that the muscles get the necessary preparation and then start running.
Benefits of running at noon
At noon and before lunch, the body’s performance is at its best. The body is not yet tired from the daily activity and the energy reserves have not changed compared to the morning. Physical activity at this time of the day puts less pressure on the body and you can have better control over the running speed.
Benefits of running at night
Running at night does not require much warm-up compared to the morning and is more suitable for mental relaxation and fat burning. It also affects the appetite and reduces the amount of eating. On the other hand, it makes you sleep easier and faster at night.
Increased bone density
In a study conducted on sprint champions aged 40 to 85, researchers used scans to measure their bone density at the start of the study and again approximately 10 years later, and found that those who ran regularly had stronger and stronger bones. and even their bone density had increased over time. While people who ran less frequently, their bone health had declined.
Reducing the risk of chronic diseases
Running can prevent many chronic diseases because it regulates blood pressure and blood sugar and leads to weight control, and if according to the health recommendations that say you should do 150 minutes of physical activity a week, this activity can be running for you. Reduce the risk of certain cancers, heart disease, and type 2 diabetes.
Longer lifespan
According to scientific findings from a study, runners were able to reduce their risk of early death by 25-40% and lived almost three years longer than people who did not run. Interestingly, you don’t need to run every day to benefit from these benefits. Just a 10-minute run two or three times a week can bring many benefits to your health. You can increase this amount by ten percent each week and gradually get more benefits without increasing the risk of injury.
How to start running?
If you are a beginner, one of the best ways to start a running routine and build endurance is to start with a slow jog. That is, start with brisk walking and when you feel your body warmed up (usually after 10-15 minutes), try to run slowly at a speed that does not bother you and is only a little difficult for you. Weight control and fitness in men and women
If you are comfortable at this speed, continue for five minutes and then go back to walking until your breathing is easy again. Then go back to jogging for another short period of time and back to walking again. The duration of these intervals and the distance you travel depends on your fitness level, but both factors can be increased over time. The slow running part is more challenging than the walking part; But your overall speed should be somewhat comfortable and you should not be pressured, that is, you should not fall short of breath and become weak.
The final point is to run at least two or three times a week for 15 minutes at a comfortable pace so that you can gradually continue your progress with a training program. Most injuries occur because people start too early and too fast. If you start with a slow speed, it is much better than to start with a high speed and intensity and suddenly pull back.
Also, don’t forget to have rest days to allow your body to recover, even if you have run less. Doing a series of upper body exercises on these rest days can also give your legs a rest. Yoga is also great for improving your overall mobility. Adopting a running program that fits your fitness goals and conditions is a good way to properly increase your running speed.