On the treadmill or on the street, running has attracted more and more fans around the world. In addition to bringing numerous benefits to health and aesthetics, this sport can be done anywhere, without requiring many financial expenses. Just a comfortable clothes and a pair of a good shoes.
Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life, and even helps you live longer.
Here I will tell you some benefits of running that will help you keep your motivation awake. Although every individual has his own physical needs for exercise according to his age and body size, but it is suggested that a 30 minutes jog, every other day, three to four times a week is enough to keep you fit.
- Heart: running requires the heart to increase the flow of blood throughout the body. The muscle fibers are strengthened and the cavity increases. There is an eccentric myocardial hypertrophy (change on the wall and left ventricular cavity) improving blood ejection. In this way the heart pumps more blood with fewer beats, becoming more efficient. With the increase of blood circulation through the body, it increases the oxygen supply in tissues.
- Bones: stimulates the formation of bone mass, increasing bone density while avoiding problems such as osteoporosis.3.
- Blood pressure: running stimulates vasodilatation, which reduces the resistance to blood circulation.
- Brain: increases the levels of serotonin, a neurotransmitter that regulates sleep and appetite. In low amounts, this substance is associated with the emergence of problems such as depression.
- Weight: the greater the intensity of exercise increased caloric and fat burning. The running helps to spend a lot of calories, favoring the loss or maintaining your weight. In an hour of training, an athlete gets to burn up to 950 calories.
- Cholesterol: decreases levels of LDL ( “bad” cholesterol). Long distance runners have the highest level of HDL (good cholesterol) responsible for transporting fatty acids in the blood and prevent their deposit in the arteries.
- Stress: with the running, there is release of the hormone cortisol, relieving stress and anxiety.
- Sleep: do physical activity improves quality of sleep. Running makes the person sleep better. After exercise, the body releases endorphins, a substance that causes a feeling of well-being and helps to relax.
- Muscles: running helps improve muscle strength and also burns fat in muscle tissue, making them stronger and more defined.
- Kidneys: with increased circulation, there is also a function of improved kidney that filter the blood and reduce the number of circulating toxic substances from the body.
Tips for the beginners
Here are also some tips for the beginners who are just getting started with running:
- See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven’t exercised in a long time.
- Always choose comfortable shoes.
- Please ensure that your body is sufficiently hydrated.
- Before running at least take a 5 minute warm-up session.
- While running inhale through your nose and exhale through your mouth.