Running for increase strength, burn fat and maintain overall fitness
Being healthy and fit is important in life long, healthy and fit people can survive easily in life without any sickness. Regular Jogging, running, and walking is a popular exercise for any kind of age category people, running we can do any suitable place like garden, footpath, park, terrace, and indoor treadmill. Running can be helpful in various ways in life, it can help you to be fit, Energetic in working time, healthy, discipline, and young.
Types of running.
1. Fast Running
Where people run an average of 1km within 5min. Mostly in this category professional Marathon runner and muscle gainer people run.
2. Medium Running
Where people run an average of 1km within 10 min. medium running help in weight loss, its called jogging.
3. Slow running
Slow running or simple walking where people walk their normal walking style.it could be long-distance as well as short-distance running. it helps to people improve the digesting system and active in routine work.
Running vs jogging
The difference between running and jogging is the level of speed. Running is faster, burn more energy, and demands more effort from the heart, lungs, and muscles than jogging. jogging we run medium speed and required less energy, heart effort, and muscle stress. Running helps to improve the higher level of overall fitness.
Both running and jogging are forms of kind of aerobic exercise. Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.
Goal setting for running and jogging
Running is essential to achieve good fitness very quick way, Think about the purpose of your running or jogging, What you want to achieve and get. According to your goal, you can plan your running time schedule, distance, place selection, and running pace.
The common purpose of running
Getting healthy and fit common reason for a run, it could be useful for daily work, fight against any sickness or to increase stamina for any sports.
1. Regular running helps recovery in some sickness.
2. Weight loss is a common purpose for most common people.
3. Competition purpose in running sports.
4. Regular running help in Weight Gain.
Some general tips for beginners:
If you’re a beginner and want to be fit by running, you should start with walking, progress it to jogging and work up to running. This should take a few months to prepare you for running.
Consult your doctor for a pre-check-up before you start a running program. This is especially important if you are above 40 years, overweight, have any chronic illness or not have done any exercise till now.
Start running always with the warm-up conditions, without warm-up could be a cause of injury.
Body stretching helps to avoid any muscle cramping during.
Plan for brisk walking. Aim for 30 minutes per session. Allow a minimum of four weeks to build up to regular running.
Aim to increase your jogging time each day, and alternate between walking and jogging.
Cool your body down with light stretches exercise when you return.
Make sure you have plenty of fluids with you, take a water bottle with you on your run. Try to drink plenty of water before, during and after running.
Plan at least one complete rest day per week to avoid overtraining and recovery of damaged muscles.
Plan running route. If possible chose a flat and grassy path to avoid injury.
Avoid running in the ‘peak hour’ time to reduce your risk of inhaling air pollution. If possible, schedule your runs for either the early morning or the evening time.
Wear loose cotton clothing and proper running shoes.
Benefits of Running Every Day
Improve health and fitness.
Recover illness soon.
Boost energy for a complete day.
Help in good sleep.
Help to improve the digesting system.
Reduce body fat.
Help in weight loss.
Help in weight gain.
Minimize the risk of death from a heart attack or stroke.
Reduced risk of cardiovascular disease.
Lower risk of developing cancer.
Increases flexibility and core strength.
Increase sexual drive.
Lower risk of neurological diseases like Alzheimer’s and Parkinson’s disease.
Reduce mental and physical stress.
Improve memory power.
Increase productivity in work life.
Increase creativity power.
Common injuries in running
1. Runner’s Knee
The runners are the most commonly complaining about this pain or tenderness in or around the kneecap.
According to a study, this type of pain accounts for 57% of all knee problems in Canadian runners—if you’re having pain in this area, it’s most likely runner’s knee.
2. Achilles Tendinitis
Most of the runners are affected by this injury, which appears when the Achilles tendon comes under too much stress.
3. Hamstring Issues
Some times hamstring start paining after running, because hamstrings make up the majority of the muscles in the back of the thighs, during your run which you propelling forward, injuries involving this group can be an issue of flexibility or muscles break.
4. Plantar Fasciitis
This injury involves small tears and inflammation of the tendons and ligaments of the foot, it mostly occurred when our improper foot resting during the run, resulting in pain that might feel like a dull ache.
4. Stress Fracture
For runners, the constant speed running for long-distance, getting more stress in any ligament, or small muscles, the impact of activity can cause too much strain on the shins, feet, or heel bones and lead to stress Fracture—this most serious of all running injuries.