Benefits Of Running Everyday
Running can be done in many ways, outdoors, on a treadmill, etc. It is a high-level cardio exercise, in which the whole body is running at high speed and repeatedly falls to the ground. So this is high intensity and high-impact exercise. Well, we will know the benefits of running in this article.
Walking is also a cardio exercise. But those who have been walking for a long time and have no physical problems can run regularly.
Some benefits of running everyday:
1. Keeps the heart-healthy.
Running regularly keeps the heart healthy, as it is a cardio exercise, so that blood circulates throughout the body. As a result, the heart muscle stays good, high blood pressure is controlled, and stroke and heart disease are prevented.
Regular running will improve the health of your heart. You don’t have to run too much to get the benefits. A study of more than 50,000 people over a 15-year period found that running 5 to 10 minutes a day could reduce the risk of heart disease by up to 45%.
Some people are afraid that running too much can lead to heart problems. Too much running means regular marathon running (42 km). However, research shows that there is no need to worry about it.
2. Burns calories.
While running, you burn more and faster calories.
3. Weight loss.
It is one of the most important benefits of running in order to lose weight, you need to burn more calories than you eat every day. Exercise can burn more calories. One of the benefits of running is that it allows many muscles to work together. This results in whole-body exercise. Weight loss will be followed by fatigue and constant tiredness.
Running outside is better than walking or running on a treadmill. A study of 12 women and 12 men found that running one mile burned 33-35 calories more than walking. 33-35 calories may not seem like much. But running 10 miles burns 330-350 calories more than walking. How many calories should I eat to lose weight?
Researchers at Harvard University have tested how many calories a three-weight person burns by running for 30 minutes. It has been seen that a person weighing 70 kg burns 372 calories if he runs 5 km in 30 minutes. People of other weights burn about the same amount of calories.
If you run fast, your body burns faster even after you stop running. Many muscles get tired when you run fast. It takes energy for these muscles to regenerate after stopping running. That is why the body burns more calories.
We eat less to lose weight. That is why we are hungry most of the time and it is difficult to diet. Some studies have shown that running at high speeds can reduce appetite at the end of the exercise.
4. Burning fat.
Burning calories burn fat. Running with bodyweight is a bodyweight exercise, so it burns fat, increases lean muscle, increases metabolism, so you burn fat even when you are at rest. The result is a beautiful shape of the body.
5. Increases physical strength.
Regular running is hard work, so running increases physical strength a lot. As a result, a lot of energy is available in daily work. In addition, physical fatigue or exhaustion is eliminated by regular running.
6. Increases muscle density and strength.
Running increases muscle strength due to blood circulation throughout the muscle, thus preventing muscle injury later. Muscle growth due to fat reduction.
7. Increases joint strength.
Regular running increases bone joint strength, as it increases the strength of ligaments and tendons. As a result, injuries to the joint muscles can be prevented.
8. Prevents bone diseases.
Regular running prevents bone diseases, such as osteoporosis. Running works on muscles and bones. Strengthens bone structure and prevents various bone diseases.
9. The skin is beautiful.
Regular running of blood circulates throughout the body. As a result, the organs in the body get nourishment, the toxic elements of the body are removed. So the beauty of the skin increases. Moreover, due to the reduction of fat, the skin becomes taut and smooth, so the age seems less. Regular running increases the growth hormone, so the impression of age does not fall easily.
10. Increases the efficiency of the brain.
Running causes the blood to circulate faster throughout the body, thus providing the necessary oxygen and nutrition to the brain. So it increases the ability of the brain to work.
11. Strengthens the lungs.
Regular running also exercises the lungs, thus keeping breathing normally as well as keeping the lungs strong.
12. Maintains good mental health.
Keeping the body healthy and controlling weight as well as running makes the mind feel better, it eliminates mental fatigue, increases self-confidence. As a result, daily stress, tension, mental problems are removed.
Research has shown that. Time will feel a kind of happiness, As a result, anger will be under control, work goals will be right, mental fortitude and determination will increase, patience will increase, and self-control will also be beautiful.
13. Reduces Anxiety.
Studies have shown that regular running causes less stress in the brain due to a hormone called serotonin, which regulates mood, thus reducing mental anxiety.
14. Sleep is good.
Another benefit of running is that you will sleep better. One study found that running for 150 minutes per week can increase sleep by up to 75%.
Another study found that people with insomnia slept better at night and felt better during the day because of running for 18 weeks.
Running regularly makes the body tired and blood circulation throughout the body makes the night sleep very good. As a result, those who have trouble sleeping will benefit from running. Older people often have trouble sleeping. They also get a good night’s sleep when they run regularly.
15. Controls of Diabetes.
Studies have shown that regular running keeps blood sugar levels and insulin levels right, so diabetes stays under control.
16. Increases immunity and keeps the body healthy.
Regular running boosts the body’s immune system, resulting in common ailments such as cold, fever, indigestion, gynecological problems, allergies, shortness of breath, nausea, headache, back pain, laziness, etc. Running also raises the level of good cholesterol in the blood.
17. The mind is good.
If you have a habit of exercising regularly, then you know about the effects of exercise on the mind. No matter how good or bad your mind is, if you exercise, your mind will grow a little better.
As well as depression, running can also reduce anxiety and stress. A 2012 study found that anxiety and stress are lower after running. Another study in 2012 found that running 30 minutes three times a week increased sleep quality and concentration.
A 2006 study found that just 30 minutes of running will reduce your depression no matter how high it is. You don’t have to run in pairs. You have to run in pairs rather than walk. Another study, conducted in 2013, found that running, like medicine, works to make depression better.
18. The knees are strong.
You may have heard that running causes knee damage. But this is completely wrong. Running strengthens the inverted knee and decreases the chances of weakening the knee with age.
Studies have shown that people with knee arthritis have no special history of running. And people who have been running for a long time have been tested and found to be less likely to have arthritis than the average person.
19. The brain works well.
Regular exercise helps the brain to function better, improves memory, and improves thinking.
Older people get special benefits because of running. With age, the human brain does not work as well as before. This problem can be avoided by regular exercise. A study published in 2012 found that regular exercise improves concentration, the ability to do more than one thing at a time, and memory.
Research has shown one more thing over and over again – older people who exercise regularly get higher scores on mental tests than people who do not exercise. In addition, people with stroke who exercise regularly improve their memory, thinking, decision-making ability, etc. by about 50 percent.
20. May reduce the risk of cancer.
This is also an important benefits of running. Running will not cure cancer. However, it can reduce the chances of cancer. A review of 180 studies found that those who exercised regularly were less likely to develop certain cancers. Also, if you have cancer, then running with the doctor’s permission while giving chemotherapy will improve the quality of life a little.
So these all are the health benefits of running.
How to start running:
You need something special to start running. A good pair of running shoes, comfortable clothes, and a bottle of water are all you need. Try to run 3-4 days per week to get the benefits of running. If you run every day, your body will not get enough rest.
It is commonly seen that when someone plans to run for exercise, he runs for a long time. But that’s not right at all. Rather the start should be done at a slower pace and gradually increasing the running time. In the beginning, you should focus on running instead of focusing on distance. One minute run can be done by walking hard for two minutes in the beginning to enjoy the race.
Stretch a little before you start running.
Stretching is helpful for good running. The body will be ready to run. Then walk for 2/3 minutes and start running slowly. When you have finished running, walk again for 2/3 minutes. When the walk is over, do a little stretch again. This will reduce the pain in the body. Try stretching 5 minutes before running, 5 minutes in the end, and 25 minutes running/walking.
If you do not have the habit of running, you will not be able to run for 25 minutes on the first day. That’s why after stretching for 5 minutes in the first week, run for 1 minute, walk for 2 minutes. Do this a total of 8 times – 20 minutes of running/walking. Then stretch again for 5 minutes.
In the second week run 2 minutes, walk 2 minutes. Walk/run like this for 20 minutes. In the third week run 3 minutes, walk 2 minutes. In the fourth week run 4 minutes, walk 2 minutes. Thus increase the running time each week. After a few days, you will see that you can run for 15-20 minutes straight.
Another reason why running is better than other exercises is that running is less likely to cause boredom. If you start to get bored, you can start running on a new road. This is not possible if you exercise in the gym.
Change in routines
It is natural that every trainer will focus on this issue. Changing the routine keeps the joints of the body away from injuries. For this reason, running is not an option, such sports can be added occasionally. Such as- badminton, swimming. This will free the body from getting used to the same type of exercise. Apart from that, there are some more benefits to changing the routine. Such as rapid weight loss.
Invite friends
If you are also annoyed, see if you can get a partner to run with you. It is better to have a partner while running. Who will have equal skills, as well as stamina. It will not have the annoyance of running alone. This will not only encourage you to run, but it will also help you to be regular. Maybe one day there is no encouragement to run, at this time only friends can inspire to run. It will also be easier to keep the routine. Treadmill Walking Workout.
How to run properly:
We know running is a great exercise to keep the body healthy. But it is not necessary to just run, it is also important to follow some rules and regulations. On the one hand, just as you can keep yourself free from injury, you will also get more benefits.
1. Hand Posture.
You have to run with both hands close to the body and running back and forth. The elbow fold should be placed in such a way that a 90-degree angle is created there. Try to keep your hands normal.
2. Ankles and feet.
The ankle should never be held tight while running. The ankle cannot be placed directly on the ground at the beginning of the race. The middle part of the ankle and the middle of the foot should be kept on the ground. It may be a little difficult to do in the beginning, but once you get used to it, it can be done easily without any extra effort. An ally can be taken during the race to make it easier. Without it, a video of the race could be made. This will catch your own mistakes.
3. Head and shoulders.
It is never okay to keep an eye on the bottom or even on your feet while running. Rather it is important to focus on the front. This ensures the correct position of the head, neck, and spine during running.
4. Slow-motion.
You should not run fast at the beginning of the race but should run slowly at the beginning. This will increase stamina. The running speed should be such that you can continue the conversation normally while running. When you get used to running three days a week, you can plan to run fast. In the beginning, a short distance should be run at a fast pace.
5. Long run.
It is better to run long distances one day a week. Generally, long-distance running should be run on holidays. This provides ample time for warm-up, stretch, and cool down.
Some suggestions:
1. According to the American Heart Association, if you run 10 to 15 minutes twice a day, you will get the same benefits of running for half an hour continuously every time.
2. How many calories you burn while running depends mainly on the speed of the race.
3. Running against the slope puts more pressure on the muscles. As a result, more calories are burned.
4. Running in favor of the slope will naturally increase your speed. It is beneficial for the players.
5. Carrying dumbbells in hand while running will also be an exercise for the upper body. As a result, more calories will be burned.
6. You should not start running at your maximum speed before the body warms up. The heart, lungs, and muscles need to be given a chance to keep up with the pace of the race. So you have to start slowly and increase the speed slowly.
7. Slow down a few minutes before stopping the run so that breathing can return to normal.
8. After stopping the run, you have to hold the muscle for 20 seconds by pulling it.
Now we all know the benefits, how-to, and also some suggestions but there are also some important things which you should not do right after running.
Running is very important for the body. But almost unknowingly we make some mistakes after running. Which do more harm than good. So know what to do. You don’t have to work hard to get the opposite result.
So here are some important mistakes not to do right after running.
1. Cooldown the body.
In a busy life, many of us have time to run, but after running, the body does not give a chance to cool down, which is not right. Cooling means not taking off your shoes and lying on the sofa at the end of the race. Remember that even a vehicle has to slow down before applying the brakes. Similarly, we should not stop exercising in a hurry after running. After each run, the body should be allowed to cool down slowly.
At the end of the run, the speed should be reduced slowly and after the end of the run, some basic stretching should be done and then the exercise should be completed. It keeps the muscles of the body flexible and protects against muscle soreness or muscle pain. Moreover, after finishing the run, there is a new impetus to start the day’s work.
2. Not drinking enough water.
Drinking water after running helps our body regain its function and helps in proper metabolic waste (lactic acid excreted after any strenuous exercise). Moreover, after exercise or running, we should drink water as soon as possible. So that our muscles are properly supplied with oxygen and essential nutrients.
3. Not replenishing the accumulation of glycogen.
Running consumes energy, burns calories, depletes the body of all its resources. Also, all the muscles, tendons, ligaments, and spine of our bodywork. These resources should be replenished as soon as possible. There is a possibility of injury or injury to the muscles.
For those who run to lose weight, it is better to take something to eat after running. This is because after exercise or running, the body’s metabolism or digestion increases which burn excess fat.
In the next few hours of exercise, our body needs carbohydrates or sugars, proteins, fats, vitamins, and minerals. So it is better to eat vitamin-rich food after exercise.
4. Gogras should not be eaten immediately after running.
There are many people who do not keep track of how many calories are consumed while running. Start eating sweet foods, chips, energy drinks, etc. before the end of the run, the amount of calories in the food is likely to be more than the calories spent during the race. Moreover, eating extra fat and sugary foods satisfies the calorie needs created after exercise, but in general, it hinders or delays the process of muscle loss after exercise. So no matter how tired you are after finishing the exercise, don’t start eating gogras. Drink water. And eat nutritious food by calculating calories in time.
5. Not taking a break in between running.
Our body is under impossible stress during exercise or running. So it is better to take a break in between exercises. It does not damage the muscles of our body. Continuous exercise or running can cause muscle strain or other injuries.
In addition, it is important to get enough sleep during the day so that our muscles, bones, and tendons get a chance to heal. Benefits of Walking.
If you know the benefits of running, then why delay? Start running as soon as possible. Research has shown that regular running is better to exercise than walking. Moreover, regular running always makes you feel fit and strong as a result of all the above physical improvements.