Running or running is a common form of physical activity. Running is an attractive exercise because participating doesn't cost much and you can run anytime you want. However, running also has certain benefits and risks
1. How is running different from running?
The difference between running and running is intensity. Running faster, using more kilometers and requiring more effort from the heart, lungs and muscles than running. Running requires a higher overall level of fitness than running.
Both running and running are forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that generates energy by combining oxygen with glucose in the blood or fat in the body.
2. Target settings for running
Think about what you want to achieve from running. Issues to consider may include:
- Stay inshape: If you are a beginner, you should start with a quick walk, progress to jogging and practice running gradually. This process will take a few months.
- Combined fitness: Combine your running with other forms of exercise (such as swimming or team sports) to maximize your overall fitness.
- Weight loss: Adjust your diet to include more fresh fruits and vegetables, lean meats, whole grains and low-fat dairy products. Cut down on fat in the diet, take-away food, soft drinks and sugar.
- Companion: You can run with a friend or join a local running club.
- Competition: Running clubs can offer competitive events. Most clubs have sessions designed for beginners to advanced runners. You can match your running skills with others in fun runs or marathons. Many community-based running events cater to people of all ages and abilities. Join a locally oriented club to combine running with the challenge of navigate through a variety of environments.
3. Benefits of running
3.1. Flow improves cardiovascular diseases
Running is mainly a great way to improve your cardiovascular health, helping to reduce the risk of all diseases, including heart disease, type 2diabetes, high blood pressure and stroke. It is also a great way to lose weight, many other ways are being applied right now.
3.2. Running can help you lose weight
If you want to stay healthy, then maintaining a reasonable weight should be right at the top of your to-do list, and running will help you beat that in twice as fast time. You burn a lot of calories when running, especially if you jump in a few sprint sections while running or campaigning by running your local parkrun. And even if you only maintain a beautiful steady pace for 45 minutes, you will burn more calories than if you pushed yourself to the limit for a 20-minute HIIT session.
3.3. Running is great for your mental health
Your mental health can benefit from running just like your physicality. Running is your own time, away from the stresses of everyday life and the amount of endorphins you get from this activity is a great option.
3.4. Running is a great way to meet old friends and make new friends
If your busy schedule makes it difficult to meet people and persevere with your exercise plan, then start convincing your friends to join in the running. Or, if you don't have running friends, join a running club and you'll make new friends in record time.
3.5. Running provides motivation goals for your workout
People often have admirable but vague goals in mind when they start exercising, such as losing weight or getting skinny, which are poor motivations if you don't see quick results. However, with running, you can forget about those and instead set clear goals such as running 5km without stopping, or registering and preparing for half or the whole marathon. Or, if you are an experienced runner, you can try to improve your best time. In the process of achieving those exact goals, you will see that things like weight loss come naturally.
3.6. Run to help you discover new places
Whether it's a short run around the city on a weekend or a hiking run around the park, running is a great way to see more of the world.
3.7. Running improves your memory
Regular aerobic exercise will increase the size of the hippos, a brain area responsible for memory and learning.
Moreover, running minimizes the negative effects that chronic stress has on your hippodus, the part of the brain responsible for learning and memory. Prolonged periods of stress will weaken the synapses between neurons, causing a negative impact on your processing ability but running helps keep these connections active.
3.8. Run sharpening your brain
The brains of runners have better connected nerve paths, which are necessary for higher-level mental functions than those who are sededative. Particularly good areas of activity are those related to working memory, multitas tasking, attention, decision-making and sysular and visual awareness.
4. The risks of injury that occur when running
4.1. Risk factors for running injuries
Some factors that can increase the risk of injury when running or jogging include:
- Overwork :Running beyond your current fitness level can cause muscles, tendons and ligaments to strain. Pain is a common injury in runners.
- Inaccurate technique: Poorrunning style can increase the risk of injury. For example, running by vacuum will pull the muscles of the leg muscles and can cause minor lacerations.
- Improper shoes: The wrong type of shoe can increase the risk of various injuries, including blisters and pain in the legs.
- Improper clothing : Improperdressing can contribute to wounds that overheat, sunburn or cold.
- Hard surface :The impact of running on hard surfaces, such as bitumen, can cause injuries including pain in the leg and fractures caused by stress.
- Other environmental factors:These may include overly liquid and unstable surfaces (e.g., sand), polluted air, environmental obstacles such as low hanging branches or sunburn.
4.2. Common running and running injuries
Common injuries include:
- Blistering due to sliding paws or rubbing inside the shoe.
- Leg pain: Pain and inflammation in the muscles and tendons running along the length of the leg tube
- Soft tissue injuries: Such as pulled muscle sprains or ligaments
- Skin injuries: Such as sunburn and bruises. Falling while running or jogging can cause cuts and abrasions.
5. Running and running safety tips
- Choose well-populated roads and avoid dangerous and deserted areas.
- Make sure that the driver can see you if you are running at night. For example, you can wear reflective materials.
- Run with a friend: If you're running alone, tell someone your intended route and when you're going back.
- Bring your mobile phone in an emergency.
6. What to do if you hurt yourself
- Stop running: Trying to 'overcome' the pain will only aggravate the injury.
- See your doctor in time for diagnosis and treatment.
- Treat soft tissue injuries such as ligaments or muscle sprains by resting, wearing a belt, repressing and enhancing (elevating the injured area above your heart level).
- Do not run again until the wound has completely healed. In the meantime, switch to low-impact exercise that doesn't exacerbate injuries, such as swimming.
- Ask your doctor, treating dentist or other medical professional for medical advice before you start running again.
- Consider getting advice from an exercise lyal. They can help you improve your running techniques to reduce the risk of injury.
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