Running is an aerobic exercise that can be done anywhere, anytime, and it costs nothing. You can do it alone or with your family. It is very important that you enjoy it and have a goal that motivates you to do it, e.g. losing weight, relieving stress, or inspiring your imagination. It is important to be consistent to see the results of your efforts.
Why is running important?
When running, the body produces endorphins and encephalins, which relieve pain and improve mood. With these neurotransmitters that inhibit the transmission of pain, a state of calm and pleasure is evident. It is one of the physical activities that burns the most calories. If you are 40 years old or older, haven’t exercised for a long time, or have had heart problems in the past, you should undergo a medical exam that includes an electrocardiogram and a stress test to evaluate how your cardiovascular system is functioning.
Before starting to run, you should warm up your body by rotating your ankles and knees, stretching your muscles, and then running for 15 minutes to avoid injuries. Try to breathe at a smooth rhythm, inhale through your nose and let the air out through your mouth so that cold air does not enter your lungs. Try to keep your upper body straight so that more air enters your lungs while running.
After running for more than 45 minutes, the muscle starts to have a glucose deficiency and begins to metabolize fats, carbohydrates, and cholesterol, which promotes weight loss. Kiwi, oranges, or apples can help you avoid muscle fatigue and speed up recovery after running. Honey provides a lot of energy and also provides potassium, phosphorus, amino acids, and proteins. Try to walk on smooth surfaces and not always on asphalt.
Benefits of running
- Helps to lose weight.
- Helps keep legs strong.
- Strengthens ankles.
- Increases lung capacity.
- Prevents osteoporosis, increases bone density.
- Improves circulation.
- Improves blood pressure.
- Increases joint flexibility.
- Releases stress and anxiety.
- Prevents cardiovascular diseases.
- Increases physical endurance.
- Speeds up metabolism and reduces fatigue.
- Stimulates the mind.
- Increases good cholesterol and lowers bad cholesterol.
- Helps prevent constipation.
- Helps to quit smoking.
- Helps control appetite.
- Stimulates toxin elimination through sweat and urine.
- Allows the brain to oxygenate better and improves mental agility.
- Prevents diabetes.
- Improves insulin response.
- If running at a high pace, the body tends to generate more growth hormones.
- Running between 25 and 50 km per week improves the immune system.
- If you want to improve your health, it’s time to start exercising with this activity. You will see results by the second week.
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