No More Jogging, Go Running!
Running is attracting more and more people. The number of riders has increased in a few years from 6 to 8.5 million according to the federation of athletics. Before, we did a “jog” from time to time. Today, running has become trendy and we are talking about it. Why to practise it? How to equip? We tell you everything.
5 Good Reasons To Run Regularly
> We rejuvenated
If you practice running regularly, you should know that you are improving your life expectancy. A study in Copenhagen City Heart of 19,000 people in 2012 showed that men would earn 6.2 years of life, and women, 5.6. And this, while practicing around 2h30 per week (two or three sessions). The game is worth the candle, right?
> We slim
Running is one of the sports that consume the most calories with about 500 Kcal per hour for an average speed of 10 Km / h. Also you know that to lose fat it is better to run slowly but for a long time, and to develop muscles, do not forsake a few sessions of strengthening or speed. But be careful, we develop muscles, and the muscle weighs heavier than the fat…
> We strengthen our heart
Increased heart rate helps to oxygenate the body, improve blood circulation and increase respiratory capacity. Running is an activity of endurance, no need to run like a ball, because it is above all to hold the distance, and know to run for some time; you improve your speed when you get started!
> We are happier
Nothing like a good jogging to relax, release tension and evacuate stress. It is ideal to empty your head (truthful, we test often!). Besides the endorphin and adrenaline secretion, it promotes a general sense of well-being. Try every now and then in the morning, 35 min to fast at cool (don’t think), you will see how your day will be metamorphosed (and your body too).
Practiced regularly and in the long term, running retards the muscle aging and strengthens the immune system. The bones are also fortified and the arterial pressure decreases.
Can Running be Dangerous?
> Sometimes painful exercise
Not easy to get started, and your first exits will be doubtless testing. You may feel short of breath, have a side stitch and aches after your first sessions. Start slowly, by short exits (15 to 20 minutes at the first time) and alternate walk and run, then gradually increase the duration. Hold on and you can stretch after your jogging, only if you have not forced (otherwise you risk getting a muscle tear).
> Attention to joints
Running on the bitumen can traumatize the joints, back, and tendons. So, choose the dirt roads, the paths in the forest or the tracks stabilized in the stadiums. If not, pay particular attention to the choice of your shoes, and stretch your feet, and your calves away from your sessions, 5 minutes every other day for example.
> Avoid the outbuilding!
Practiced in high doses, running can make addicted. Admittedly, it is not a bad drug to point fingers but … The secretion of endorphins, as well as the effects on the weight can create an addiction. Doctors also warn women against the risk of osteoporosis and amenorrhea in the event of high-level jogging. However, know that running strengthens the bones, a sport at the top so for women who are getting older.
Tips for running well
> Offer you good shoes
Do not neglect their quality. The criteria to consider when selecting your running shoes: the shape of the foot, the type of stride (if you run rather inside, suitable shoes exist), cushioning and of course comfort.
Ask your salesperson for advice before deciding, and do not hesitate to line up a few strides in the store. Finally, know that running shoes have to be changed after about 800 km…
> Softly but surely
Needless to start fast, and imagine running an hour from the first time. Often, I am asked, “Oh You run? You run how long? Well, we do not care. Begin with short and low-paced sessions. You will increase the speed and duration of your exits over time.
> Warm up you
To avoid injuries, always start with a few warm-up gestures to prepare your muscles for exercise. Some quiet strides, small jumps on-the-spot jumps, hunted steps, rises of knees and the turnstiles of shoulders and hop, you are ready! Especially before a session where you will try to gain in speed or a short race (5 or 10 km).
> After the effort, the recovery
You have transpired, then drink, and preferably a drink that contains mineral salts (that you have lost in sweat) or special post-stress drink.
> The controversy about stretching
As for the stretch, go easy just after the effort. If you have forced, do not add! Contrary to conventional wisdom, stretching does not prevent aches. The muscle fibers have undergone micro-tears and will develop by repairing themselves. By stretching too much, we add traumas to our muscles, and we risk real tears. Better to stretch the next morning for example.