Numerous articles have already been written about the benefits of running, so everyone knows (even on a subconscious level) that it is very useful. The problem, however, is that not everyone can force themselves to do so. In addition, only a few ordinary people can run without a break for more than 10-15 minutes. This article contains tips to help you get started without much difficulty.
Keep in mind that running only benefits a healthy person, and if you have problems with the cardiovascular system, joints, and spine, you should consult a doctor to avoid irreparable damage to your body. Many athletes like hockey players use hockey stick tape on their sticks to avoid wear and tear or have proper gear for any sporting activity. So, before you think to run long. Better, keep this thing in mind as well that you need to be fully prepared.
Why does a healthy person run healthy?
- Helps remove excess weight and polish the body.
- Improving the cardiovascular system, preventing heart attacks and strokes.
- Strengthen muscles and joints.
- Improving digestion and metabolism.
- Strengthen immunity – even during the flu season, get sick less or the disease becomes much milder.
- Improving self-esteem and mood (longer cardio training stimulates the production of certain hormones that have a positive effect on the nervous system).
When running, a person distances himself from problems and worries, which is why it is recommended to run during a difficult, stressful day, instead of experiencing stress with sugar or drinking alcohol. The benefits of running are much greater and the energy level increases, but does not decrease, as with food or drink.
What mistakes interfere in the long run?
It is not enough to run around the school stadium just a few laps – it takes at least 25-30 minutes a day, which is slow about 3-5 km.
It is all in the wrong running and breathing technique. Below is a video that will reveal to you what mistakes newcomers make when escaping. The thing is that we spend too much energy keeping our body upright, so after 10-15 minutes of running we get tired and take a step. The situation changes when certain rules apply.
What should you do to run for a long time and not get tired?
The experiment was performed at the California Institute. Respondents were divided into two groups: one with elastic bands up to 70 cm long (depending on the length and body composition), and the other did nothing. Then they put it on the treadmill. The first group, with their legs tied, initially complained of discomfort, but then was used to it and continued with cardio regulation. Make sure there are coils in the pile so you can damage them if you damage them.
They took short and frequent steps that increased endurance and reduced fatigue compared to the other group in which the legs were not tied with elastic bands. That is, short steps, proper technique, and breathing are key elements of running that should be considered.
You also need to start gradually – if running is difficult, start at a brisk pace, and then add sections to the run. Keep track of your heart rate – it should be 120-140 beats per minute (no more and no less).
Deadline – what is it?
This term refers to the frequency of steps per minute. The ideal running device is 160-180 steps per minute. With such a rhythm, the load on the spine and joints decreases, endurance increases, so it is much easier to cross 5-10 kilometers without any problems. This video describes this setting in detail and how to consider it in your workouts.