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Running correctly: secrets
Jogging or jogging is one of the most affordable ways to keep yourself fit and lose weight. It is regularly practiced by over 100 million people on our planet. But even in such a seemingly simple way of physical activity there are rules and secrets. WDay.ru will tell you about them.
Where to start?
When to run?
You can jog at any time you like. If you are a “night owl” and it is hard for you to get up an hour earlier in the morning, run in the evening before going to bed. Larks find it easier to train at dawn. Running in the morning helps the body wake up, energizes and in a good mood. Evening run relieves nervous tension accumulated during the day and promotes healthy deep sleep.
Where to run?
Classes in the gym on a treadmill and in the fresh air bring the same benefits, but each case has its own nuances.
In the hall: The advantages of such training are that, firstly, you run on a guaranteed flat surface and, therefore, the likelihood of stumbling and falling is minimized. Secondly, you yourself can set the distance, track speed and incline level, as well as constantly monitor the pulse without stopping for this.
Outdoors: For outdoor running, choose stadiums, parks and squares away from highways and busy roads. The advantages of such training are that you will run when you want it, you will be able to choose the type of coverage (soft coverage, for example, lawn or sand, reduces stress on the joints and spine), classes will be more varied, and most importantly – completely free and on fresh air.
Equipment
For running you need … The main quality of running shoes – good shock absorption… Shock absorbers are usually located under the heel and under the toe. Also, running shoes should be comfortable, lightweight and secure. To do this, they must necessarily be laced. The heel should also be well fixed.
Prepared? Now we are learning the rules.
A short warm-up will prepare the body for training.
Basic training rules
Warm-up
It is necessary to prepare muscles, joints, ligaments for the load and set you up for work. Running loads mainly the calf muscle and the back of the thigh, so stretch these muscles with small lunges and bends, squats, and warm up the ankle and knee joints with stretching exercises.
Time
In order for jogging to have a beneficial effect on the body (especially in terms of getting rid of excess weight), the workout should last at least 25-30 minutes. You can start with 20-30 minutes and gradually, for example, adding 5 minutes a week, increase the duration of the run, bringing it to an hour and a half – depending on your desire and well-being.
Pulse
During training, the body should receive a good load, but you should not squeeze the last strength out of yourself. When you run, your heart rate should be within the so-called target zone. Its boundaries are easy to calculate using a simple formula: subtract your age from 220, multiply by 0,6 (lower limit), and then by 0,8 (upper limit). For example, if you are 25 years old, your target zone will be a heart rate in the range of 117-156 bpm (220-25 = 195; 195×0,6 = 117; 195×0,8 = 156). This is when the aerobic exercise will be beneficial.
Intensity of classes
Jogging is remarkable in that the load will be useful at both the lower and upper limits of the target heart rate zone. A simple test: hum a song or read a poem to yourself as you run. As soon as you feel that it is difficult for you to speak and your breathing is interrupted, it is worth slowing down your running speed.
And even now you do not know everything about running! Because…
Running is fun and stress-relieving
Not only euphoria
The main stimulus for running is the sense of joy and pleasure that the activity brings. If you do everything right, you will not have to force yourself to put on your sneakers and leave the house before each next run. Millions of people talk about the feeling of euphoria that they have after every workout. This state was even given a name – “Innocent fun”… It appears during or after a class and can last from several tens of minutes to several days.
But joy is not the only positive effect of jogging.
Systematic jogging:
- Help fight stress, nervous tension, insomnia and even depression
- Normalize fat metabolism and lower blood cholesterol levels
- Strengthens the heart and blood vessels, significantly reducing the risk of many diseases
- Improves liver function and intestinal motility
- Increase immunity
- Are one of the best weight loss remedies
- By giving rest and relaxation to the nervous system, they increase mental performance and creativity.
There are also contraindications
Jogging is contraindicated without the supervision of a physical therapy doctor:
- People with congenital heart defects and mitral stenosis (narrowing of the atrio-gastric opening)
- Those who have had myocardial infarction or stroke
- Suffering from severe irregular heart rhythm
- People with pulmonary insufficiency
- For chronic kidney disease, thyrotoxicosis and diabetes mellitus not controlled by insulin
- Suffering from glaucoma or progressive myopia
- With an exacerbation of a chronic illness or acute illness, including colds.
In any case, it is best to consult your doctor before you start seriously and regularly jogging, especially if you have any health problems.