Running as described by wikipedia, is a method of terrestrial locomotion allowing humans to move rapidly on foot. Running can refer to any variety of speeds ranging from jogging to sprinting. Running is one of the best butt-kicking, calorie-blasting workouts around. Regular running build strong bones, improves cardiovascular fitness and helps maintain a healthy weight.
According to a review of evidence in the journal Progress in Cardiovascular Disease, runners live three years longer than non-runners. You don’t even have to run fast, or for long, to see a benefit. You can drink, smoke, be overweight and still reduce your risk of dying early by running – by between 25% and 40%.
It is cheap, easy (as in you go out of your house and just do it) and you can’t fake it – it’s always energetic. Even a jog counts as moderately vigorous exercise. If you are time poor, you need run for only half the time to get the same benefits as other sports. Angelique Brellenthin, of the department of kinesiology at Iowa State University, one of the review’s authors, says it takes 105 minutes of walking to yield the same benefits as a 25-minute run.
You do not have to be an athlete or even aspire to be one to start the run program. Running and jogging are both forms of aerobic exercise. Think about what you want to achieve from running or jogging.
Before you begin
- See your doctor for a checkup before you start the program. This is especially important if you are over 40 years of age, you are over weight, have a chronic illness or you have not exercised in a long time.
- Pre-exercise screening is used to identify people with medical conditions that may put them at higher risk of experiencing a health problem during physical activity.
Your Action Plan
- Start with brisk walking. Aim for 30 minutes per session.
- You can do it anywhere. Run, that is whether on the treadmill or in the park.
- Make sure you warm up and stretch thoroughly before you head out. Cool your body with light stretches when you return.
- Make sure you have plenty of fluids and take a water bottle with you on the run. Try drink plenty of water before, during and after a run session.
- Eat more carbohydrates while paying attention to a healthy well balanced diet. During intense training (like preparing for a race), increasing carb intake can help your performance andboost your mood during harder runs.
- Allow at least two days of rest per week
- Avoid running near roads. This is important if you have a pre-existing condition such as Asthma. Avoid peak hour traffic. Schedule your runs for early mornings or evenings.
- Wear loose cotton clothing.
- Apply SPF+ sunscreen to exposed skin areas.
- Get an appropriate pair of running or jogging shoes.
- Take your mobile phone long with you. Avoid isolated areas.
- Wear reflective materials, if you are running in the early morning or at night.
Health Benefits Of Running
- Running and/or jogging helps you to boost metabolism and rev up cardiovascular fitness.
- It will make you live longer. Runners have fewer disabilities and remain active longer than sedentary counterparts.
- It helps you to lose weight. Slip into skinny jeans. It is is one of the best calorie burners out there. For. A 160 lbs person, it can burn more than 850 calories an hour. According to runnersworld.com, calories burned through running led to 90 percent more weight loss than clories burned through walking.
- It boosts memory. Researchers have shown that running helps keep the mind sharp and could even reduce symptoms of dementia.
- It helps to turn down your high blood pressure and fast. Running for just an hour a week, can reduce the risk of heart disease by almost half compared to non runners.
- It helps to build stronger bones.
- It provides an energy boost when you feel sluggish.
- You tend to sleep better. Running encourages higher quality sleep.
- Run your stress away. Not only does it boost the brain serotonin levels, regular exercises might actually remodel the brain, making it calmer and more stress resistant.
- Make new friends. Tired of meeting duds at the bar? Check out local running groups or websites like Meetupand hit the road with other health-minded folks. Twenty questions is just as good during a run.
- Visit the doctor less. Apples are not the only things that keep the doctor away. Active people are less likely to develop colon cancer. And ladies, women who regularly engage in intense workouts like running can reduce their risk of breast cancer by up to 30 percent.
- It regularly will improve stamina, making workouts more enjoyable and productive. And let’s not forget that lasting longer isn’t restricted to the track—it’s useful in, other areas as well.