Running is probably the most accessible of all types of physical education. After all, it does not require any specially equipped halls or sites, and also does not require special training or skills. All you need to run is a nearby park and comfortable athletic shoes. What is so attractive about running?
Running leads to the restructuring of bones, which leads to a decrease in injuries in a person in ordinary life. Running makes all the main muscle groups of the body work and compensates for the missing energy costs, which leads to weight loss and a beautiful figure. Running strengthens the circulatory system, which is an excellent prevention of heart disease. Running also changes the oxygen and biochemical composition of the blood, which leads to the absence of oxygen starvation and a decrease in the risk of cancer. Running stimulates the metabolism. Running stimulates the release of special substances that elevate mood and improve the functioning of the nervous system. Health running has a positive effect and normalizes the digestive system. Wellness running relieves headaches, relieves insomnia, steadily lowers blood pressure, slows down the aging process in the body, relieves frequent colds, increases endurance and performance… Well, have you already decided that running is for you? Then start!
Wellness run. Jogging
In general, fitness running uses the so-called continuous training method. That is, running at a uniform pace for 30-60 minutes or 20-40 kilometers 2 times a week and 90-120 minutes 1 time per week. Such training is considered optimal for healing the body. Exceeding these figures is inappropriate for health training, and moreover, it can adversely affect health.
However, beginners in recreational jogging should start with less time and use a variable method, that is, alternate running and walking, in order to avoid excessive stress on the untrained body. An increase in all the functional capabilities of the body in novice runners is observed with a weekly amount of running from 1.5 hours or from 15 kilometers for at least 12 weeks. Beginners also need to do three times a week – run for 30 minutes or 5 kilometers. Then gradually the load must be increased.
Special mention should be made of the need for jogging for 90-120 minutes once a week. Such a run is important for the diverse impact of running on the body and gives greater efficiency of training.
Wellness run. Jogging
Why is running 3 times a week optimal? Because the recovery period for the body after exercise is approximately 48 hours. More frequent workouts can lead to fatigue and injury, and besides, they do not increase the healing effect. Running more than 3 times a week can be done only if the loads during running are small (15-30 minutes). In this case, recovery occurs within a few hours. However, such loads are less effective, since they do not bring sufficient changes in the body. Reducing the number of classes is also ineffective. However, maybe if the duration of the run is increased.
Jogging, как и любая другая тренировка, должна проходить под самоконтролем или контролем врача, если у вас есть какие-либо заболевания. Self-control while running is very simple. First, you must breathe through your nose while running. If you start breathing through your mouth while running, then the load is excessive and you should reduce the intensity of the exercise.
Second, count your pulse. It is optimal to run with a heart rate of 120 to 150 beats per minute. Below or above these limits, classes will not give any effect or even harm. And also make sure that after running your heart rate returns to its original state in about 5-10 minutes. A slower recovery of the pulse will tell you about the excessive load.
Thirdly, watch your condition. Almost immediately, you should notice an improvement in sleep, well-being, mood, a decrease in heart rate at rest, a decrease in blood pressure, and more. If you do not observe positive effects, consult a doctor or stop exercising.
And finally, it should be said that running at temperatures below minus 20 degrees is completely unacceptable.