Running is one of the most popular ways to get inside you Recommended 150-300 minutes Of exercise per week.In fact, according to Sports and Fitness Industry Association, Over 50 million Americans regularly jog and run. But is there a good run for you?
Running is an easy-to-learn and accessible form of exercise that allows you to explore the local area and get used to the treadmill. You can also choose from different types of running. Full sprint, long distance, trail running, interval, etc.
There are many motivations for starting a run, but improving your overall fitness is common. Depending on your goals, using one or a combination of running styles can help you challenge yourself and enjoy many benefits, not just your health. Running does not have to be a stand-alone activity either. Join a local running club or gym for sociable exercise. Hitting the curb may seem fascinating, but we’ll delve into the details to see if the practice is really good for you.
What does running do to your body and mind?
Running regularly can bring a wide range of benefits to your body.According to experts British Public Health ServicesRunning, along with most forms of exercise, can reduce the risk of cardiovascular problems, type 2 diabetes, cancer, and other physical illnesses. NS CDC He added that by doing it as part of daily life, it helps to manage weight, improve sleep, and build stronger bones and muscles.
These benefits can greatly improve your overall quality of life and self-confidence. However, it is important to remember that running can result in injury, especially if you overdo it.
2014 study in Journal of Orthopedic & Sports Physical TherapyEvaluated 202 runners in a year, saying, “Beginner runners who have traveled more than 30% in two weeks are more likely to suffer distance-related injuries than runners who have shortened their mileage. 10 %that’s all.”
In other words, if you push yourself too hard, you are more likely to get injured.General injury The runner’s experience is as follows:
- Plantar fasciitis: Pain in the soles and heels
- Achilles tendonitis: Inflammation of calf tendons due to overuse
- Runner’s knee: Pain around the patella or common knee area, also known as patellar femoral pain syndrome
- ITB Syndrome: Abbreviation for Iliotibial Band Syndrome, which is an injury to the IT band that extends to the outer length of the thigh.
- Shin splints: A type of shin pain that usually improves with rest, ice, and gentle exercise.
- Fatigue fracture: Small cracks in the bone caused by repeated stresses over time.May appear as a bruise
Injuries such as those mentioned above can usually be treated with ice, medicine, and adequate rest. However, if you continue to have problems, it is advisable to consult your doctor. To avoid such injuries, it is important to wear proper shoes, stretch carefully, gradually increase endurance, and listen to what your body needs.
So running is good for you if you can take care of yourself during training.
Mental effects of running
With regard to the psychological effects of running, training may improve mental health and reduce symptoms of anxiety and depression.As exercise goes up Your endorphin level, It stimulates the neurotransmitter norepinephrine, which is connected to your mood. This stimulus helps mitigate the effects of mild depression and anxiety. 2020 research Regarding running and mental health, he concluded that “running has a significant positive impact on mental health, especially depression and anxiety disorders.” In other words, it is well documented by experts that running and general exercise can have a positive impact on mental health.
The benefits for some people are clear, but you may also need to take advantage of motivational techniques and expert help.As one Research from 2012 “The challenge for this study lies in the motivational skills needed to exercise in depressed patients, which have proven difficult and exceed the 30% withdrawal patients calculated in the intervention group. You need to take it seriously so that you don’t. ”When you experience a period of depression or anxiety, it can be difficult to motivate yourself to exercise. Talking to a medical professional can help you start your journey to manage your mental health.
What are the benefits of running?
If you’re thinking of dusting your running gear, there are many benefits to running a regular part of your routine. According to experts Sports Medicine Australia has the following benefits:
- Make strong bones
- Strengthened muscle
- Improving cardiovascular fitness
- Effective weight loss or management
- Lower cholesterol levels
- Lower stress level
- Improving sleep
Not only are running great for its benefits, it’s also relatively easy to get involved and is often free. It’s an activity that doesn’t necessarily require heavy time or financial investment to fit your life. You can run almost anywhere and there is no steep learning curve. If you’re having a hard time getting started, try adding another walk to your routine each day, talk to your personal trainer, or team up with your running companions.
Is running good for you?
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