Running is the most natural form of exercise known to man. It does not require any fancy equipment or technique. It has far more benefits than just getting into shape. It strengthens your immune system, promotes cardiovascular health and reduces blood pressure. It also improves your overall mental health, relieves stress and boosts your confidence.
Best Running Tips
It is extremely important to educate yourself to prevent injury and burnout and maximize your performance. Taking the following tips into consideration when creating a running routine will help maximize your results so that you can truly experience all the amazing benefits that running has to offer.
Be it walking or running, spending equal amounts of energy doing either reduces the risks of hypertension, high bad cholesterol levels, diabetes and coronary heart disease by a similar degree. While running promotes better weight loss and BMI (Body Mass Index) reduction than walking, the risk of injury is higher. Ideally, brisk walking can offer the best of both worlds.
Heading out for a run and not sufficiently warmed up might result in injury. Warming up before running will improve the muscle tension, and make you feel less lethargic during the run. To make running feel easier – know your limits and do not push for the impossible, instead take gradual steps to achieve it. Make sure you have a carb-based snack 60 mins before a run, it will improve your blood sugar levels. Stay hydrated and get sufficient sleep. And the most important tip is… to stay motivated!
A warm up gives your muscles, joints and bones a chance to loosen up and get ready for load-bearing. The video in this post includes easy and quick sets of stretching and warm up exercises for running workouts (before and after a run). So, use this dynamic stretching routine to ready your muscles to run!
Running is a great form of exercise. It helps reduce stress and build stamina. Also, it does not require any form of equipment and burns calories. But, did you know that high intensity weight training can burn more calories than running and faster? Here are a few exercises that can help you burn more calories than running!
It is all about finding the unique balance that works for your body. It is a great thing to pay attention to nutritional research and learn about health trends, but the most important thing is to absorb all the information available and chose the pieces that work for each individual. Injuries like runner’s knee, achilles tendonitis, plantar fasciitis, and shin splints are all common in runners who try to do too much too soon. Thus, when starting an exercise program, it is advisable to start slowly, build gradually, and most importantly, listen to your body!
Running is safe anytime if you are having an uncomplicated pregnancy. It lowers your risk of diabetes and blood pressure, reduces stress and improves baby’s cardiovascular system. For safe running during pregnancy – always warm up, do not push your limits, drink lot of water and wear comfortable shoes. Also, avoid workouts that may cause overheating or falling, and stay hydrated to prevent premature contractions.
Running is a high-impact exercise which helps in improving cardiovascular fitness, balance and muscle tone as you age. Every individual’s body responds differently to running because of differences in pace, weight and coordination. Thus, running may be good or bad for back pain, depending on an individual. Here are a few beneficial tips for runners over 40 to avoid any forms of injury or back pain.
Since there is so much of force absorbed by the knee with a traditional heel striking pattern, it has been thought that running must be bad for the knees and even cause arthritis. Although, running does not harm the knee in any way, unless it is injured already. Running will never put you at an increased risk for developing arthritis as well. If you have knee pain, switching your running form to more of a forefoot strike may help to reduce the forces in the knee.
Water therapy is one of the oldest forms of medicine. It can help ease joint pain and accelerate the healing process by reducing compression on irritable, swollen joints. Research has shown water therapy is helpful to ease all kinds of musculoskeletal complaints, including fibromyalgia, arthritis and lower back pain. Warm water is the ideal environment to exercise as its buoyancy counteracts gravity, decreasing weight placed on joints and spine.
Girls aged between 9-15 are in a very delicate stage of development and are under immense pressure to conform to standards. Running as a form of exercise and group activity can help young girls to shed their inhibitions, connect better to others of their age, deal with stress and develop their physique. Read more to find out – how running helped girls deal with pre-teen stress.
Here is some good news for all you runners and aerobic enthusiasts! Not only does your aerobic routine or that lap you ran gets you fitter, it is good for your brain structure and function as it increases the neuron reserves in the hippocampus – the area responsible for learning, in your brain. Thus, it improves your ability at learning new things and dealing with challenges.