11 REASONS TO START RUNNING. HOW WILL YOUR BODY CHANGE?
Running is generally considered to be one of the most natural movements a person can engage in. Even the youngest children, as soon as they learn to walk, run for their lives. However, the turning point often occurs when they come to school and running becomes a duty.
Running a "sixties" for a while or endless circling of an oval on the school playground destroyed a positive attitude towards this sport for many children, who carry this dislike into adulthood. Starting a job, then, some running seems like an even bigger utopia.
We probably won't get rid of the traumatic childhood experiences, but we may convince you in today's article that running doesn't have to be as bad a sport as you remember it. And what if you find out what benefits running in general is and how it can change your body! You will see that you give him one more chance.
Why start running?
1. Burn a lot of calories and fat
Running is one of the sports that have high demands on energy. No wonder, then, that if a person is trying to lose weight, he often starts by wearing sports sneakers and running for the first time.
The number of calories you burn while running depends on many factors. Among the most important we can mention, for example, age, running speed, running length, terrain or your weight.
For a better idea of calories burned, let's take an example:
● A runner who weighs 60 kg and runs 10 km per hour will burn approx. 617 kcal during this exercise.
● A runner who weighs approximately 80 kg and runs 10 km per hour will burn approximately 823 kcal during this output.
So if our two runners decide that they don't want to lose weight and, conversely, want to replenish the calories burned back into the body, they should not forget about a quality ten after exercise.
This could look like this:
● A runner would supplement the burned 617 kcal with the following tenth: 50 g of oatmeal (193 kcal), 150 g of Greek white yogurt with 0% fat (86 kcal), 30 g of chocolate protein (115 kcal), 100 g of banana (94 kcal) and 22 g peanut butter (132 kcal)
● A runner would supplement the burned 823 kcal with the following tenth: 80 g of oatmeal (309 kcal), 200 g of Greek white yogurt with 0% fat (115 kcal), 30 g of chocolate protein (115 kcal), 100 g of banana (94 kcal) and 31 g peanut butter (187 kcal)
And what if our runners decided to live as before, so they will be just as active and still eat the same, just add an extra three times a week an hour of 10 km / h?
If we do not take into account the adaptation of the organism and other side factors that could affect the result, they would achieve the following results in half a year (26 weeks):
● The runner would burn approximately 48,126 kcal during this period (calculated as follows: 617x3x26).
● The runner would burn approximately 64,194 kcal during this period (calculated as follows: 823x3x26).
One kilogram of fat is approximately 7700 kcal. This means that in half a year, a runner would lose about 6.3 kg of fat and a runner 8.3 kg of fat. The only change they would have to make is to go for an hour's run three times a week. That's not such a problem, don't you think?
And as a bonus to calories burned, you get a firmer body with a visibly lower percentage of body fat and less visible cellulite.
You can see from the calculations that this sport is a really great tool for burning calories. In addition, if you run regularly several times a week, you do not have to worry that your character will have an occasional dessert with a friend over coffee. You can indulge in it even if you are trying to lose a few pounds. Just be careful not to make this exception a regular issue.
2. Your physical condition will improve
You will definitely know the feeling when you stay for a while in the morning and suddenly find out that you have a bus leaving in a few minutes. At that moment, the fight against time begins. It starts with a slightly accelerated walk, because you think that you are still chasing, which you are gradually replacing with the final finish in the form of a sprint to the incoming bus. And how does it end? Well, of course you missed it again…
If you start running regularly, this scenario is a thing of the past. Your body will gradually get used to this activity, which will be reflected in the fact that you will be able to run faster and longer distances.
If you are a complete beginner, you need to increase the load gradually. It is possible that you will run 100 meters for the first time and will have to walk. It is completely normal, even this type of activity has its name - Indian running. So in the room at a slow pace, run what you can and go to a faster walk. Once you regain your breath, run again and repeat the interval.
However, over time, you can lengthen the running section and shorten the walking sections until you get to the stage where you find that you don't even need to walk anymore, because you can run your taste for a long time.
Runners, for whom a longer continuous run is no longer a problem, can also further improve their condition. There are many possibilities, try for example:
increase running speed
extend the distance traveled
include a route with a higher elevation
try HIIT, where you will alternate intervals with maximum intensity (sprint) with looser intervals (sprint)
try repeating sprint uphill, which will be replaced by a mound downhill
Connoisseurs can try, for example, a combination of running and exercises with their own weight, when for example they run for 10 minutes and then take 30 push-ups, 30 squats with a jump and run on, this way they can combine any distance with any exercises.
As you can see, there are many opportunities to improve, you just have to choose. However, always consider your current physicist to avoid causing health problems. Everything has its time, and if you persevere, you will be rewarded at the end, for example in the form of a run-down bus without breathing and with a smile.
3. You will improve your health
Incorporating regular running activity will affect not only your appearance but also your health. It is generally recommended to have at least 150 minutes of medium-intensity activities or 75 minutes of high-intensity activities each week. This is really the bare minimum that everyone should keep. We can easily cover these active minutes on the fly.
Regular sports will strengthen the heart and lungs, which will improve our cardiovascular system. This can be manifested, for example, by a reduction in blood pressure or the risk of a heart attack. By moving, we can train the heart muscle to such a level that we will have fewer beats to pump the same amount of blood, because the amount of blood that the heart sends into the bloodstream with one beat will increase. During running and other sports, we can save him a lot of work and effort. Another benefit may be, for example, a reduction in cholesterol levels or a reduction in the risk of osteoporosis.
Through extensive research analyzing more than 170 studies, researchers Friedenreich and Orenstein have found that regular activity can even reduce the risk of bladder, breast, colon or stomach cancer.
Regular running also affects your immune system. When you run, your heart rate will increase, which will also speed up your blood circulation. The body gradually begins to challenge the cells of the immune system - lymphocytes (a type of white blood cell) to speed up and fight a possible threat (pathogens). After starting the exercise, the number of immune cells will increase several times. 10-15 minutes after the end of the run, the cell count returns to normal. However, their number then further falls below the normal level and it may take several hours for them to return to their classic level. This time is called the "open window", during which the body could be more susceptible to disease. However, this possible susceptibility was refuted by Campbell and Turner, who found that during this time the immune cells did not disappear, they only appeared outside the blood and looked for infection, which is exactly what is expected of them. We call this process immune surveillance.
It follows from these facts that the so-called The "open window" is not as dramatic as it might seem at first glance. However, the truth is that with increasing intensity and length of load, the risk of temporarily reduced immune system function increases. This can also lead to too frequent training load, due to which the body does not have time to regenerate sufficiently, and thus may be more susceptible to disease.
However, if you include adequate doses of running and pay attention to sufficient regeneration, your body's defenses will be strengthened and you will be more resistant to viruses and bacteria that are all around us.
4. Your sleep will improve
If you have problems with evening sleep, frequent waking up and poor sleep, running could be the solution in these cases as well. It is not the best choice to go running just before you go to bed, due to the flushing out of endorphins (the hormone of happiness), which could frustrate your attempts to fall asleep. In general, however, our body works by raising body temperature through running. This is a signal to the body that it should be up. However, 30 to 90 minutes after the procedure, the body temperature begins to drop, which may gradually help to induce drowsiness.
If you notice this phenomenon in yourself, it may be advisable for you to run earlier in the afternoon. However, according to scientists, it does not matter much what hour you run, you will feel the positive effect on night sleep after any type of running at any time of day.
5. You will feel mentally better
You may not be surprised that running, like other physical activities, has a positive effect on reducing stress levels in the body. Above all, it helps to reduce long-term stress, which has a negative effect not only on the mentioned immunity.
If you play sports regularly, you will definitely know the feeling when you don't know where your head is all day, everything falls on you, so you go out to play sports. And after exercise? All the problems suddenly seem more bearable and some of the troubles may have completely disappeared.
This is exactly how it works with running. You can enjoy it all the more if you decide to run in the fresh air in nature. Autumn is just for that. The nature is colored in front of the eyes, it is neither very hot nor very cold, and in addition you can capture the sun's rays, from which you draw vitamin D.
It also has a positive effect on your mental well-being. Unfortunately, its level is lower, especially in the autumn and winter months, so it is not harmful to focus on, for example, fish intake or supplementation.
And if you're constantly thinking about what's still waiting for you, what's going on at work, and so on, we recommend that you play your favorite playlist, which is guaranteed to kick you or try listening to podcasts. You will need to focus on the content of the spoken word, so you will not have the capacity to think about your problems. If you want to learn something from the world of fitness, you can listen to our podcast, for example.
6. You will learn to be disciplined
Adherence to the set goals may not be easy at all during the first few days or weeks. To do this, you need to set realistic goals. For a start, it will be enough to go jogging twice a week. Make it clear that you will run on Mondays and Thursdays, for example, and really follow the plan. Even if you didn't want to, it was raining, the wind was blowing or whatever.
You don't have to run for an hour. Initially, a few minutes may be enough. It is important that you start working on a new habit. This is the only way to really maintain discipline. If you feel that it really isn't your day, run as much as you can and walk the rest. The main thing is that you didn't cough.
You can then transfer the discipline you create while running to other spheres of your life. If you can plan a run and really manage it, why not complete the task that has been on your table for a week? In the same way, you can schedule your days, such as cleaning or preparing food for the next days. You can be inspired by the article How to effectively prepare meals and box?
Thanks to the set plan and the acquired discipline, you will know exactly what activities await you on a given day, so you will not have to think about them. In addition, you will avoid chaotic doing several things at once or, conversely, sickly postponing activities that end up lying in front of the television. The bonus will be a good feeling from the achieved goals and confirmation that you will achieve everything you set, and in addition you will have more time for yourself thanks to planning.
7. Save time
How many times have you heard an excuse from someone (maybe even from yourself) that there is no time to exercise? It can be difficult for an extremely busy person to organize their time to go to the gym.
It doesn't seem like that, but when we count it:
● Trip to the gym (20 min), payment for admission, change of clothes, preparation in the locker room (10 min), training (60 min), chat with friends (10 min), shower after exercise (10 min), hair dryer to make your way home did not catch a cold (10 min), way home (20 min), unloading a sports bag (5 min).
● In the finals, one hour of exercise can cut us 140 minutes out of a day without any problems, not everyone can afford it, if they go to work, have to shop, take care of the family and so on.
And now let's compare it with running:
● Crawling into running clothes in the comfort of home (5 min), running training (60 min), storing running clothes (5 min), shower (10 min).
● And the result? Thanks to the run, we saved an hour. During that time, one can have time to prepare food for the next day, have dinner and still have time to clean the kitchen.
So you certainly can't argue for a while now.
8. Save money
If you have decided to replace this activity in the gym instead of cardio in orbitrek three times a week, you will see that your wallet will feel the difference. If we calculate that the average entrance fee to the gym costs about 3 euros, we will save 10 euros per week. Even though it is not a dizzying amount, it is already 40 euros per month and even 480 euros per year, which is a decent amount, right?
Because you save so much money and make fun of yourself, you sometimes deserve some joy! Buying sportswear is perfect for the occasion. Not only will you be rewarded, but you will also gain new motivation. After all, it would be a shame for the new pieces to just lie in your closet. The next run will be perfect for trying them out.
9. Explore the surroundings
Surely you have already trodden your way to work, from work, to shopping, to a cafe and the like. But do you know where the alleys behind your house lead, where you don't normally go? You may be surprised at what is hidden in your area. Maybe you have a few miles from the house of a valley where you have never been, and maybe you could run around to see how the places you visited a few years ago changed. There are many possibilities.
And if you feel that nothing in the area will surprise you, try to google what is located in the more distant area of your residence. You don't have to run just near the house, you can walk a short distance, then run, and return by public transport or car.
Another way to look further while running is to ask someone you know to take you with you and drop you off after a few kilometers. You can then run your way home. By not running back and forth, but only back home, you can explore more distant places. In this case, however, we recommend running with a GPS phone. You can easily get lost in an unfamiliar environment, so a planned 10-kilometer run could become a 15-kilometer of suffering.
10. Meet new people
It probably happened to you that someone was waving at you while running or at least smiled at you. No, girls, it does not mean that you have first suitor. Rather, this behavior captures the mentality of the runners and, more generally, the community within the sport. Runners like to welcome newcomers, they try to express their support with this gesture, because every person who runs knows very well how difficult the beginnings can be.
People who meet regularly on their routes sometimes change a few words or have a kilometer in common. Knowing that you are not alone in this can help you, especially in the beginning. And if you already feel like it, you can also take part in a running race, where you will meet other people with the same interest and, in addition, you will have a great sports experience that motivates you for further training.
11. You will be more confident
So let's sum it up nicely. You will lose weight easily thanks to running, you will improve your physique, health, sleep, you will be mentally more comfortable, you will be disciplined, meeting the deadline in all spheres of life will be a matter of course for you, save time and money, for which you buy new sportswear you will also make new friends. What more do you need to feel more confident? I think this is a decent foundation on which to build. And that's not enough - to run a few kilometers several times a week.
What do you get out of it?
Running, like other sports, has many health benefits for your psyche. At the same time, it is a great way to achieve your dream character. However, if you want to be a complete all-round athlete, it is advisable to combine it with strength training.
At the same time, it is necessary to focus on quality food, which will help you replenish your energy after a demanding run and add strength to others.
Žiadne komentáre:
Zverejnenie komentára