"Running is not just any exercise but a way of life"
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
The Start :
Running is natural to human being and its easier than any of other body exercises be it cycling or swimming among other sports or exerices too.
* Start with a breif walking session between 2-3 days a week.
* Around 2-3 km is generally a healthy way to start with.
* Not to be impatience is the key to be a healthy start with.
* Keep yourself motivated for greater goal achievements even if its running for longer duration.
Running Exercises & Stretching Benefits
Running includes benefits across all forms of physical exercises:
And the reasons are many:
You have to avoid injuries
and treat your body well, take few minutes and stretch—
*Stretch help your body
& muscle to gain energy..
* Stretch helps joints in
the long run.
* Advance stretching is
recommended for runners. It help to achieve great level of fitness energy and physical motion.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Stretching is the
most effective ways to achieve fitness:
It provides energy to you to lose weight.
It can be done without much equipment or no equipment, if
you know how to do.
Stretching can be done conveniently indoors or outdoors.
Stretching is a good
stress reliever.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Running Fit and objectives:
We can run alone for loneliness and calmness or with others
for social interaction.
Below are closer look at the key benefits.
*Running and Fit to run works your heart and lungs. It provide
your blood to become more efficient at running oxygen to the cells and
eliminating carbon dioxide and other wastes. As your heart strengthens, it
pumps more blood with less effort.
*As your Running fitness increases, your resting heart rate
decreases. Running fit individuals have resting heart rates of around 45 to 50
beats per minute as compared to 75 to 80 beats for an unconditioned person's
heart.
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Running Exercises & Stretching Benefits |
Jogging or Slow Running regularly helps you to achieve:
*Improves or better lung capacity.
*Improved or increased metabolism.
*Decreased total
cholesterol levels.
*Best overall health.
*Improve candence which is normal 140-150 steps and can acheived 170 or upwards thru proper
and regular stretching regime.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Running Fit and sound
essentials:
When we get past the
starting stages, most likely feel like we want to run—and not
that we have to run.
There are few common benefits:
The Runner's Challenge " when endorphins are released
during exercise—this gives you a euphoric feeling which in turn helps you to achieve:-
More and efficient energy level.
Greater and improved creativity.
Increased Running fitness and greater stamina.
Running Exercises & Stretching Benefits
Benefit of getting started
Running and Fit :
Beginner should start out easy and build up gradually to
avoid injury.
Its indispensable and Important:
*Visit and checkup with doctor before starting
advanced exercise program. Doctors
are fully equipped with knowledge and case histories to provide guidance regarding
body type and eating habits to check before starting running with your fitness
goal.
*Always wear a pair of shoes, which are specially for
running otherwise it may cause minor injury during the initial phase of
starting running.
* Nothing goes well in running without proper running and
fitness stretching and warm-up before running.
*It s better to walk first before starting to run and then gradually mix walking and jogging with time
bound movements , stretching each over
time. Try to walk and jog around and walking another . Alternatively walk 10
minutes and jog 10 minutes and continue rotating. As and when comfortable
switch over to all jogging.
*Always keep a moderate pace. As a beginner, it might feel
some aches and pains when we start. Running too fast, too soon could make them
worse.
*Breathe easy. Some people breathe through their nose, some
through their mouths and others do a combination of both. Whichever method you
use, try doing deep breath to take in more air.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Types/Ways of Running:
*Road Running
It require coordination of physical movement and breathing
,its better to start road running with slow pace and increase as and when
having full control on breathing .
*Trail Running
It require higher efficiency of running skill and should
be trained well before trying.
*Treadmill
Treadmill machine is available to almost all gyms and best
way to start road running is to get feet movement right with slow pace on a
treadmill. It will help to control breathing and body movement.
Running stretching overview:
To any runner, it's generally considered best to warm-up and
cool down with a brisk walk or light jog and stretching. Warming up helps your
running performance and cooling down helps you recover from the workout.
In a long course ,injuries can come from overtraining and too intense and even over-stretching. But
warm-up stretching can both help prevent injuries .
Listen to your body- rest properly with ample of nutrition and
consult your physician.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Stretching is proven
to:
Decrease muscle tension and increase flexibility.
Improve muscular movement coordination.
Highly increased joint range of movement.
Better and boost blood circulation with energy levels.
Purpose of stretching:
Ways and type of Stretching
The important purpose of stretching / warming up is to increase the body
temperature. This increases blood flow so muscles can endure more force.
Running stretching is the right way to warm up. There are
researches available that have shown stretching increases power, flexibility and
range of motion and provides a
performance boost.
Stretching Techniques
for Running Fit :
*Leg kicks:
i) Stand straight and flex your hips upward.
ii) Kick one leg out, fully extended.
iii) Toes should be flexed upward.
iv) Lift the opposite arm to the extended toes.
v) Alternate sides.
* High knee lunges
:
i) Stand straight.
ii) Grasp one knee and pull it upward.
iii) Release it while moving it in an exaggerated step down
and forward.
iv) Keep the front
leg down and forward while the back leg is extended and down.
v) Alternate sides.
*Leg swings :
i) Stand straight and
place your hand on a wall for balance.
ii) Swing one leg forward, and then swing it backwards.
iii) Continue swinging back and forth.
Redo again with the opposite leg.
*Squats or semi
Squats
i) Stand with your
feet hip-width apart with your toes pointed slightly outward. Your arms should
be hanging loose by your side. Then engage your core muscles and push out your
chest slightly by pulling your shoulder blades towards each other.
ii) Bend your knees and squat down as if you were sitting
into a chair. Keep your weight on your heels and keep your core tight. Your
eventual goal will be to touch your glutes to the back of your calves but if
you can only get to parallel right now, that’s fine. Make an effort to keep
your knees externally rotated (don’t let them collapse inward). As you lower
down, you can either raise your arms straight in front of you or keep them bent
in front of your chest. Focus on keeping your torso upright and core tight.
iii) Straighten your legs and squeeze your butt to come back
up, lowering your arms back to your side.
Running Exercises & Stretching Benefits
Basic Running Mechanics:
Running and Jogging
are natural movement, but using proper form allows
helps to become more efficient and
conserve energy.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Ways to run
efficiently:
Run using a mid-foot strike and reserve running on the toes
for sprinting. Avoid over striding that causes you to heel strike which
decrease energy and might cause
injury and slows down ,practice to land with your foot directly under your body.
Keep upper body upright and relaxed and try to keep head up,
back straight and shoulders level. Tensing up can cause pain in the lower back.
Look ahead and focus your eyes on the ground slightly few
feet ahead.
Let your arms swing naturally from the shoulder joint and
not elbow. Your arms should be bent at about waist height (a 90° angle) with
your hands held loosely.
Running Exercises & Stretching Benefits
Training to Improve
Your Performance:
Once you've incorporated running into your weekly routine,
you may start thinking about participating in a road race. No matter your level of competitiveness, it's
a good idea to train for a greater running goal.
*Building Endurance
Regular stretching and exercises increases endurance for
running routines.
*Adding Strength and Speed
During this phase, you want to pick up the pace and
intensity of running by running hills, intervals, or simply running
your usual route at a faster speed.
*Rest and Recovery
It is suggested that never over train. This resting phase
helps you to be in top every day of running or in case of a marathon or short
distance running . Continue with short, easy runs even if you run for five days
of week.
- Cooling down with few breathing exercises.
- Dont try to breath fast ,breath easy.
- Strech your hands front and back with full breath.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
*Hydrating & Fueling Your Body
Hydration
Whether it's hot or cold out, your body needs to stay
hydrated. You lose water through perspiration even though you may not feel like
you're sweating or thirsty. Drink before, during and after a run—especially
longer runs.
Sport beverages that replace sodium and electrolytes are
good for a long run.
Rehydrate after the run with lime water or coconut water.
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Running Exercises & Stretching Benefits |
Running Exercises & Stretching Benefits
Nutrition
What you eat before, during and after a run affects your
performance and recovery.
Before Running: Eat something light, high in carbohydrates but
low in fat, protein and fiber about an hour before a run.
During Running: Take few sip of water, if feeling thirsty
during running and avoid dehydration.
After Running: Eat some carbs and protein within 30 minutes
of finishing your run.
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Running Exercises & Stretching Benefits |
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