How to learn to run faster and more? Running for weight loss: if there is an effect, how and when to run
Most adherents of running are sure that he is able to cure all diseases, rid himself of an extra pair of kilos and rejuvenate the body. But there are also people who claim the opposite and prove the dangers of running. Let's find out what is the harm from running, and what are the benefits.
Running and circulatory system
Running and spine
Is running for the spine harmful? This topic is a lot of discussion among experts. In fact, running can be harmful to the musculoskeletal system, especially if you have problematic joints, ligaments, or the spine. But you can only avoid going to the hospital using the right technique.
Proper running can not only cheer you up, but also improve the functioning of your joints and ligaments, and prevent their premature aging. The running technique should be composed with the participation of a specialist in this sport, since it is for him to create the power for you individual program, which will take into account all your anatomical features and correct defects in your technique.
There are also generally accepted rules that are designed to reduce the painful load on your spine and eliminate the harm of running, for both women and men:
- you need to set your feet correctly: landing while running, you need substitute the foot completely or at least her sock. If you land on the heel, then you can really do harm, because most of the injuries in inexperienced runners happen for this reason.
- the spine should be in a normal position: the back is kept flat, and the abs should be tightened. This will become a kind of guarantee that the spine will not be damaged.
- always warm up before running: squat, bend, wave legs and arms, stretch your ankles, and so on. Then, with a quick step, overcome 100 or 200 meters. Warming up this way you can’t harm your spine or joints.
- wear sneakers in which you are comfortable: while jogging, you should not save on your shoes - a good depreciation of the heels and socks will help you forget about injuries and only enjoy jogging.
- run on the right surface: Doctors recommend not running on the asphalt road, but practicing on natural surfaces such as grass or land.
- load increase should be gradual: this will allow the joints and ligaments to strengthen properly, so the distance should increase, but after a certain time.
Running and digestion
Digestion works well with running. Intestinal motility significantly improved, and blood flows better to the stomach and intestines, contributing to the arrival of the whole body in tone.
Eating properly when running is an extremely important component in order for the stomach to always remain in a normal state. Running will be useful only with this rule in mind. Spicy, fatty and fried foods should not be present in the diet. Remember to drink water while jogging.
You can take food for the last time before training no later than an hour and a half. But running hungry is also not recommended.
Running and leather
Constant training and health running is the key to young and toned skin. Blood circulation improves, and the muscles of the face and body tighten and come in tone. At the same time, skin elasticity increases markedly.
Running and Psychology
Running can have a significant positive effect. psychotherapeutic influence. Jogging is known to be a great antidepressant that fills you with energy, positiveness and heals. trouble sleeping (of course, if you do not run immediately before going to bed, but at least a few hours before).
In addition, it is proved that morning or evening running manifests itself in improving the intellectual abilities of athletes. This is due to improved cerebral circulation, which stimulates intelligence and enhances intuition.
No matter how simple the running seems to beginners, who for the first time decided to try to join themselves in training, in order to avoid injuries and get the maximum benefit, they will have to learn a lot of nuances about how to run correctly. In this article, we will try to give answers to the most frequently asked questions that arise both before the start of the jogging classes, and during the training process.
1. How to breathe while running?
The answer to this question is simple - breathe naturally! Calm and rhythmic breathing will contribute to an even distribution of the load on the whole body. Your body itself will be able to tell what frequency and depth should be breathing, because it also depends on how you run. For example, a sprint or a marathon, these are different disciplines, and the respiratory rate will naturally vary.
As for the technique of inhalation and exhalation, exhalation is done correctly with the mouth, but inhalation is done through the nose. However, if oxygen is not enough for you, then you must definitely help with your mouth. Yes, oxygen inhaled exclusively by the nose is better absorbed, but it is important that the lungs also receive a sufficient amount of it. That is why the mouth should always be slightly open, and help the nose if necessary.
2. How to put a foot?
Methods of setting the foot while running are different. So, the first touch of the surface can begin with the heel, with the toe or from the middle of the foot. In principle, any of these options has a right to exist and to say that you can run correctly only in one of these three ways should not be. Of course, you can choose the technique taking into account the speed of running, your weight or structural features of the foot. For example, the technique from toe to heel is more suitable for short distances and high-speed running.
For beginners and lovers of natural jogging with an average pace, the best option is a technique with landing on the middle part of the foot and then a smooth transition to the toe for repulsion. This technique minimizes stress on the knees and ligaments.
However, what option would you not stick to, try not to stick your feet into the ground. Running should be almost silent. If you step very loudly, then most likely you are running incorrectly, and this can lead to injuries.
3. What shoes are best for running?
There are several basic principles, based on which, you should choose sneakers for jogging. The three main factors are the pronation of your foot, the treadmill, and the actual running technique. Suppose you run on the heel, therefore, the back of the sole of the sneakers should be thicker than the front, and the shock absorbers must be in the “heel”. And vice versa, if you are running, stepping on the forefoot, then the sole is needed flatter, and depreciation is already needed in front. With the natural running technique, it is important that the shock absorbers are in the middle of the sole, and the back and front of the sole are approximately at the same level.
The level of excessive pronation of the foot can be compensated by the special geometry of the sole and additional inserts (arch support). However, if you have excessive pronation, then, first of all, it is better to consult with an orthopedist, and not with the sales assistant of a sports shoe store. If we are talking about supination (insufficient pronation), then the presence of arch support, on the contrary, can only do harm.
It should be even before buying sneakers, it will determine which surface you will run on. If it is asphalt, then you will need sneakers with enhanced cushioning and a softer sole, the shape of which is designed for maximum contact area with the surface. If you plan to run on rough terrain, then it would be correct to take sneakers with relatively less cushioning, and a more pronounced tread pattern on the sole. A deep pattern on the sole will allow maximum traction.
As you can see, depending on various conditions, the optimal shoes for each may be different. But, there are general characteristics that you should pay attention to. For example, good ventilation, durability, sufficient elasticity of the front of the shoe, and the possibility of reliable fixation of the foot.
4. Is it possible to run on asphalt?
The shock load on your joints, in the case of running on asphalt, will be much greater than if you were running on a dirt track. Consequently, the risk of hurting your knees is much higher. If you don’t have the opportunity to run on a more gentle surface, then at least buy sports shoes suitable for running on asphalt.
5. Why does it prick in the side?
As a rule, acute tingling in the side can cause the following situations:
- running to full stomach
- irregular breathing
- running after a long break between classes
- jogging started without warm-up, or warm-up was insufficient
In case of pain in the side, you need to slow down or even go a step until the pain disappears. In the future, follow all recommendations to prevent this. If you think that the training takes place without any deviations, and you are doing everything right, but you still have pain in your side, then you should consult a doctor, as the cause may be, for example, violations in the work of the liver or spleen.
6. When is it better to run, morning or evening?
Although it is said more in favor of running in the morning than about evening classes, it is important to understand that what time of day you would not choose, running should not be a burden to you. If you get very tired after a hard day, then run in the morning, if in the evening you are awake and this time is more convenient for you, use it. Run when your body is better prepared for stress. Your individual rhythm of life will be a good clue. The main thing is to run regularly, and do not forget about the important requirements before starting classes. For example, about warming up before running, and observing the necessary interval between the last meal and exercise.
7. Why is there a hitch after running?
When you finish running, the body cannot be rebuilt in an instant and slow down the heart rate. Therefore, a sudden stop carries a serious burden on the internal organs. To help the body smoothly rebuild, completing a run, you should gradually reduce the speed of running, then go to step. When your breathing is fully stabilized, you can begin to perform a set of static stretching exercises, which are provided for the final stage. After you work through all the major muscle groups and relieve tension, you can end your workout.
8. Is it possible to run with headphones to music?
This question cannot be answered unequivocally. It is clear that many people enjoy running to their favorite tunes. Perhaps this gives additional motivation and improves mood. But it’s hardly worth forgetting that music can be distracting and bewildering, especially if you are a beginner, and just trying to find your technique. Therefore, those who are just starting their acquaintance with running, it is better to run without music. And also for safety reasons, do not run around with headphones, near the roadway.
9. What should be the pulse while running?
If you plan to run for health, and not vice versa, then you need to strive to run at a low heart rate. This means that you may have to start classes even with a jog, but with a quick walk. The regularity of training and the duration of the run should be increased gradually. And you can control your heart rate using a heart rate monitor. As for the numbers, during running, the heart rate should not exceed 120-140 beats per minute. But, these values \u200b\u200bmay not be the same for everyone, since they can be affected by age and other physiological characteristics.
10. How to run in the winter?
Running in winter requires not only good health, but also special equipment. And also, you need to know how to run correctly in order to maintain normal breathing, regulate heat loss, and many other subtleties when running in cold weather.
In professional sports, there are cases when, in preparation for a marathon, long trainings of 45-50 km improved the personal record of the marathoner by almost 10 minutes! This, of course, does not mean that you urgently need to start winding 45 km each, but a long jog on Sunday can really be very useful.
Since the 60s, long running has become an important component in the weekly training cycle of serious athletes at different distances - from 800 m to the marathon.
Long run is an increased workout to improve stamina. Such a run contributes to:
- increase in the number of mitochondria and capillaries in muscle cells
- increased aerobic power
- increase the efficiency of the cardiovascular system
- increase in glycogen accumulated in muscles and liver
- development of the musculoskeletal complex
There is an opinion among experienced trainers that long-distance running should be 20-25% of your weekly volume. According to this formula, a person running 60 km per week will be guided by a long run of 12-15 km. Accordingly, for a runner with a volume of 120 km, this figure will increase to 25-30 km.
From the point of view of psychology, a long run teaches you to maintain a given pace and gives confidence in the passage of a distance, especially a marathon.
The pace of running is just as important as the number of kilometers, because it affects the amount of stress that you put on your body.
The traditional long run lays a solid aerobic foundation for all runners, but this kind of run can be a little monotonous.
By changing the pace and intensity of a long run, you stimulate different energy processes of your body, thus making training more effective.
Long-distance training can be conditionally divided into three categories.
1. Running at a colloquial pace and progressive running
Conversational running - the most fundamental of the three categories, serves several important purposes in the training program:
- for beginners, it is useful in developing endurance and strengthening the musculoskeletal system.
- for marathon runners, spoken running provides an opportunity to teach the body how to use fat as fuel.
- for experienced runners, spoken running is part of the running volume that does not interfere with other training processes.
The intensity of such a run should allow the runner to talk comfortably, as well as maintain the usual running step. It is very important that the pace does not fall to the level of recovery run, which will lead to a mitigation of the psychological effect and affect the dynamics of movement.
A more sophisticated version of conversational running is progressive running. It starts at the speed of conversational, but gradually accelerates in the second half. Often this happens naturally: many experienced runners finish faster than they started, even if the level of effort remains the same.
2. Training long run
Training long run includes fast intervals in the long run, which allows you to develop running on tired legs - a key success factor in racing.
An approximate scheme of such a training run for 35 km:
- 10 km warm-up
- 8 km / 6 km / 4 km / 2 km at the pace of the marathon after 1 km of rest
- 2 km hitch
Such a run simulates a race day in terms of volume and intensity, but it distributes the load well in order to recover quickly.
This is true for short distance runners. For example, for a 5 km runner, a mix of 800 m runner and marathon runner exercises is required, but it is necessary to take into account the specifics of the distance and the body's characteristics.
You can insert almost any type of training into a long run: fartlek, segments at the pace of a marathon, tempo segments, even a series of repetitions of a kilometer. What and where you include in a long run depends on the goal that you are pursuing.
A marathon runner can perform intense fartlek at the beginning of a long run to load the muscles and then run the second half at the same pace. A 5 km runner may include a 3–4 km pace at the end of a long run to practice running on tired legs. A qualitatively new load on the body can be very effective.
At the same time, not all long runs should be in training format. Trainers recommend alternating one or two training runs with conversational ones. Do not forget that longer and faster runs require longer recovery time.
3. Long and moderately long distances
Recently, it has become popular to perform long runs with special blocks, in two lengthy workouts in one day. But only first-class athletes can withstand this scheme, for us, as mere mortals, coaches offer to run long distances for two days in a row.
According to this system, training on the first day is usually longer than training on the second, but both days are equally important. These runs run out of glycogen in the body, allowing you to use fat more efficiently.
The task can be complicated by making a training long run in one of the days. Which day depends on your goal. If the quality and pace of the training is important to you, then do the training on the first day. If you want to work on the quality of training in a tired state, for example, to run at the pace of the marathon with tired legs, then add training on the second day.
Long runs one after the other are very tiring for the body, and therefore they should not be performed more than two to three times per training cycle.
There is, however, a shortened version - moderately long runs (15-25% shorter than long), run at a colloquial or slightly progressive pace. The trick is that a moderately long run runs in the middle of the week, after a pace or speed training.
Here it’s just right to recall the American trainer and marathoner Pete Fitzinger, who claimed that a constant load on the muscles every 3-4 days contributes to their better adaptation.
conclusions
To get the most out of your workouts, a long, intense weekend run is not enough. Long runs should fit into the overall concept of your training. Success lies not only in pace or lengthy running, but in the balance between them.
With the approach of the race day, marathon runners should increase both the distance and the intensity of their long workouts, while short-distance runners need to gradually reduce distances and switch to shorter repetitions in training.
However, you should be careful and remember that long races are dangerous overtraining and a high risk of injury. Therefore, approach this type of training wisely, listen to your body and gradually increase the load.
Running is a truly unique form of physical activity. It is the most affordable sport, and it also has beneficial effects on almost all body systems, including musculoskeletal, endocrine, cardiovascular and many others. Running is suitable for both women and men, it allows you to lose weight with health benefits and, thanks to its many advantages, is incredibly popular all over the world. The benefits of running are truly multifaceted and undeniable, and in different aspects. Let's consider them in more detail.
The cardiovascular system
Speaking about how useful running is, it is worth noting initially its effect on the cardiovascular system. During the run, the heartbeat speeds up, which contributes to a better pulsation of blood in the body. The muscles are loaded, the small vessels are cleaned, which greatly facilitates the access of blood to all organs. Blood circulation is accelerated, as a result, metabolic processes in the body are also accelerated, it is cleansed. The heart muscle is strengthened, the risk of a wide list of diseases of the cardiovascular system is reduced.
In the process of running, be sure to control your breathing so that it is correct. Inhale through the nose and exhale through the mouth, so breathing will not be too frequent. As a result, you will improve the ventilation of the lungs and will be able to increase their volume. After the body gets used to the loads, the heart rate decreases, resulting in an increase in the systolic volume of the heart.
Digestive system
The benefits of running are great for the digestive system. Training stimulates the bowels contribute to its recovery from a number of ailments. Regular running will benefit the gastrointestinal tract, which will begin to work better, normalizes the functioning of the pancreas. Celebrated and beneficial effect on the gallbladder - all stagnant processes stop, it is cleansed, which leads to the renewal of the body as a whole. Constant movement is an excellent prevention of the accumulation of gallstones. Also, running without additional use of any means has a beneficial effect on the liver.
Musculoskeletal system
In what running is useful for, one cannot but note its beneficial effect on the musculoskeletal system, namely joints, bones, and spine. In the modern world, many people have reduced levels of motor activity, which has a very negative effect on bones and joints. Due to lack of movement, the normal functioning of all muscle groups becomes impossible. Some do not work at all, that the dough is associated with blockage of the capillaries, insufficient blood flow to the joints and atrophy of the latter. Thanks to running, as well as warming up and stretching that accompany it, stagnation is eliminated, the body receives a certain push, stimulating it to the growth of new cells and tissues. Thus, running helps to stay young longer. The beneficial effects of this type of activity on spine,which the becomes more mobile, healthy and strong, and can provide a strong and reliable support for the whole body.
Mental health
Any sport, and running is no exception, is a test of personality for strength. Physical activity has a beneficial effect on the character of a person, changing him for the better. Regular training helps develop willpower, self-confidence. People who run regularly become persistent and stubborn, because they often have to overcome themselves. They can overcome their own laziness, uncertainty, as well as a number of diseases. Running also contributes to balance.
And one more important point. IN the process of running in the human body produces hormones of pleasure endorphins. Therefore, runners rarely suffer from stress, depression, despondency. And due to the improvement of the figure for the better, a person can get rid of his own complexes.
Slimming
Is running for weight loss useful? Definitely yes. This is a wonderful, simple and affordable way to get rid of extra pounds. While running consume a lot of calories and due to the powerful cardio load the body destroys excess fat. After a month of active regular training, you will notice that you got rid of a few extra pounds.
Thus, the answer to the question of whether it is useful to run is unambiguously positive. But it is worth considering some negative points.
The benefits of running for men and women
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The main useful properties of jogging are the same for both men and women. However, there are a number of features that need to be noted for each gender separately.
So, for women The benefits of running are as follows:
- First of all, this is a great opportunity to lose weight.
- In addition, running will help to find a beautiful relief, pump up the buttocks and hips.
- A beneficial effect on the skin also exists. As you know, its smoothness and elasticity is determined by the level of oxygen saturation. When running, blood circulation is accelerated, which makes it possible to improve the synthesis of collagen and elastin, which are responsible for the elasticity of the skin. In addition, running great struggles with the hated orange peel.
- Jogging helps maintain a good mood, prevents stress and helps to combat the emotional swings, moods, anxieties, insomnia that are common to many women.
And now a few words about the properties for men:
- Strengthening stamina, training strength of character.
- The ability to tighten muscles, find a beautiful relief.
- Fat burning.
- Running has beneficial effects on the joints. Many men perform strength exercises with heavy weights, which pose a risk to joints and ligaments. Running helps to neutralize possible negative effects by gently strengthening the joints, increasing their elasticity and reducing the risk of injury.
- Possible benefits of this type of activity and potency. A sedentary lifestyle provokes stagnant processes in the genital area, which provokes the earlier extinction of potency. Running helps increase testosterone levels, promotes blood dispersal throughout the body, and increases the stamina of a man sexually.
In addition, running teaches a man discipline and self-discipline, helps him achieve his goals, realize his plan. And these are very important qualities for the stronger sex.
Contraindications and possible harm
Despite all the benefits of running, not everyone can run. Initially, it should be noted that running fat people is contraindicated. Often they start active jogging in the weather for a slim figure, and in the presence of a large amount of excess weight (from 130 kg) and lack of preparation, this type of activity gives a huge load to the spine and knees, which can provoke negative consequences. In this case, it is recommended to start with a slow walk and proper nutrition. When a certain part of the excess weight is already gone, you can increase the load and begin to gradually run.
Besides it is not recommended to run during pregnancy, especially if the embryo is fixed in the lower part of the uterus. It is especially important to avoid active runs in the late stages of gestation. During lactation, jogging is allowed, but it is important to properly fix the chest so that during active movements it does not provoke discomfort. People over 60 also need to run carefully. This issue is decided individually in each individual case. It may be more appropriate to pick up other loads: Nordic walking, yoga, Pilates, and so on.
Exist and absolute contraindications to running, including colds and chronic diseases. In this case, it is better to postpone training until better times. If there are diseases of the joints and heart, consult with a specialist first, and he will determine for you the potential benefits and harms of running.
If you want to lose weight, it is recommended to run slowly, but for a long time, over long distances. Intensive running is suitable for muscle building. And if you run on rough and sloping terrain, you can efficiently pump muscles and buttocks.
If you’re new to running, start gradually from low speeds and short distances. It is also important to use comfortable shoes and comfortable sportswear. It’s recommended not to run every day, but every other day, so that the body has time to recover, and to avoid physical exhaustion. You can run at any time of the day. However, remember that before jogging, especially in the morning, it is important to warm up to prepare the body.
The benefits and harms of running can be different for each person, but still useful properties this affordable and effective activity is much more. It is only important to consider contraindications and run correctly.