The main benefits of running are improving physical conditioning, preventing cardiovascular diseases, increasing willingness to carry out daily activities, reducing the risk of diabetes and controlling blood pressure, for example.
To achieve the benefits of running, it is important to practice the activity regularly and have a healthy and balanced diet, as well as exercising to help strengthen and develop your muscles.
Despite having several benefits, to start running you should start slowly, running short distances on a flat surface and gradually increasing the distance every 2 weeks or according to the guidance of a physical education professional.
Main benefits
The main health benefits of running are:
- Prevents cardiovascular diseases, such as heart attack;
- Improves sleep quality;
- Fights depression;
- Reduces the risk of diabetes, stroke and cancer
- Stimulates the formation of neurons and improves memory;
- Strengthens bones, reducing the risk of osteoporosis;
- Increases willingness to carry out daily activities;
- Helps you lose weight, as it helps burn fat;
- Improves physical conditioning;
- Improves breathing;
- Helps to increase self-esteem;
- Controls blood pressure;
- Increases muscle mass;
- Strengthens the abdomen and increases the glutes;
- Increases life expectancy.
The benefits of running can be achieved both by running outdoors and indoors. Outdoor running is interesting for running long distances, while treadmill running is interesting for interval training, for example, as it allows you to control your speed. See how to do interval training.
How to achieve the benefits of running
To achieve all the benefits that running brings you need to run 2 to 3 times a week, for 20 to 60 minutes each time. However, running more than 30 km per week increases the risk of muscle and joint injuries, which is why people who run long distances must be accompanied by a physical education professional to achieve their goals without harming their health.
An option is also running groups, at affordable prices, in which the training volume and biomechanics of the movement are guided by a professional.
Tips for beginners
Anyone who wants to start running is advised to first consult a doctor to assess their general health. Many gyms have a questionnaire that must be filled out at the time of registration, which helps to determine whether the person is at greater risk of heart attack or stroke, for example, but if you want to start running alone, on the street, you must have the Be careful to do a check-up first.
The following are the best tips for starting running and enjoying all the health benefits of running:
1. How to dress
To begin with, you should wear light clothing and suitable sneakers, always with socks. Running without the appropriate clothing, in addition to being uncomfortable, can reduce running time, and when wearing low shoes there is a greater impact on the joints and greater chances of damaging the spine, which is why you should always run in running shoes.
2. Distance and speed
The speed should be slow, you should not try to run long distances in your first training sessions. The ideal is to set a limit, which can be 2-3 km to get used to it little by little.
If it’s not possible to maintain the race pace until the end, that’s no problem, you can walk quickly while catching your breath for another sprint, the important thing is not to give up at the first obstacle. Check out a running workout to run 5 and 10 km in 5 weeks
3. Breathing
Breathing is very important during running and to make training easier, you should inhale through your nose every 2 strides, releasing the air through your mouth.
It’s normal to be out of breath for the first few runs, but over time it’s normal for breathing to become easier.
The first few times, you should avoid talking while running to avoid getting rib pain, which is so common in those who are not very physically fit.
4. Stretches
At the end of the race, after you have reached your goal, it is important to do some stretching exercises with your legs and back to avoid getting cramps and muscle pain. Check out some examples of leg stretches.
Read too: Running for beginners: how to start (with training sheet)
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Bibliography
- EUCLIDES, Marcelo Feitoza et al;. Benefits of street running. Electronic Connection Magazine – AEMS. 1-10, 2017
- YEH, Hsiao-Pu et al. Physical and Emotional Benefits of Different Exercise Environments Designed for Treadmill Running. Int J Environ Res Public Health. Vol.14. 2017
