Running is the most popular form of exercise activity. It is cost friendly and has more advantages than using complicated and expensive gym equipment..A runner who regularly sprint surely knows the effectiveness of running for fitness and weight loss.
3 Ways of Running
There are three ways to run, namely, jogging, distance running and speed running.
- Jogging. Jogging is running at a slow pace. It is the most widely practiced form of running since it is the easiest to do regularly and preferred by those who don’t enjoy distance running or speed running. A person jogging at a pace of say, 10kph at least once or twice a week can still gain physical benefits. Those who jog regularly find it revitalizing.
- Distance running. Distance running, on the other hand, is done at a faster pace and over a greater distance of about 8 km or more. And this form of running is good for all ages. Even senior citizens who cannot run any faster but still have the stamina to run longer can enjoy this form of running. It helps improve their cardiovascular health.
- Speed running. As the name implies, this form of running develops the fast twitch of muscle which produce bursts of energy, hence increasing physical power and muscular endurance. This form of running is very effective in casting off unwanted weight and fats.
How To Run Right
Although running is the easiest and safest form of exercise, it also carries dangers if not done right.
The best way to start is by warming up to avoid a sprained ankle or pushed muscle. It is to prepare the body for intense movement ahead. Examples of warm up activity before every run are dynamic stretching like lunging, trunk rotation and jogging.
When adding mileage, it would be best to cool down afterwards to avoid skin splints, tendinitis and stress fractures. Recovery time and light exercises after speed running are very crucial to obtain better health benefits.
Running For Weight Loss
Running is an effective way to manage and lose weight. It makes the body burn calories and speed up metabolism.
Plan your weight loss goals and achieve them by running. Start slowly. Then gradually pick up the pace. The amount of calories you burn will depend on how fast and how long you run. If done regularly, your body will get in shape naturally.
Health Benefits of Running
Improves cognitive function
Starting the day with a run will boost your mood and improve productivity. Aside from that, the increased cortisol levels will help retain the information in your memory faster and better. When done regularly, running makes the mind more sharp and improves cognitive function thus helping prevent dementia among the elderly.
Fights stress and boosts happiness.
Running also boosts the brain’s serotonin levels, dopamine levels, and endorphine levels. Raising serotonin level boosts your mood and overall sense of well-being. High dopamine level, on the other hand, contributes to feeling of pleasure and satisfaction. When you run and exercise, endorphine triggers a positive feeling in the body similar to the effect of a morphine that reduces the perception of pain.
Strengthens joints and muscles
Running engages the core muscles and stabilize the hips. It helps support balance, stability, stamina and improves posture. It also helps hone the calves, strengthen hamstrings, quads, inner thigh muscles, glutes and adductors.
Running also help the bone build more density which in turn builds stamina, speed and cardiovascular endurance. Almost all athletic sport involves running…from basketball, baseball, volleyball, tennis etc. Therefore, the better athletes are at running, the more competent they are at their sport.
Promotes overall fitness
Regular running strengthens the immune system hence helping to ward off certain types of cancer. It also boosts the quality of life during cancer treatment.
Running promotes good blood circulation thereby keeping the blood pressure in check. It also helps decrease the risk of cardiovascular disease and improves longevity.
Runners are so tired after a good run. This will induce them to sleep more soundly and thus feel more satisfied and stress-free.
Running is also very good for the skin as it boosts the production of natural oils for it to be more radiant and younger looking. Sweating also clears clogged pores thus preventing acne and pimples
Go Out and Run
Running is free. All you need is a sturdy pair of running shoes and exercise wear. Go outside and run or climb a mountain trail. Have fun!