Light and flying run captivates the eye, aesthetic pleasure is admirable, and the body involuntarily receives an impulse to repeat the movement. And for someone, running causes a feeling of panic, imagining how acidified muscles barely overcome the feeling of heaviness, the heart jumps out of the chest, convulsively trying to restore breathing, and the body insistently asks for mercy.

But in fact, not everything is so deplorable. You just need to run correctly, know the technique, develop endurance and speed gradually. After all, if you look at it, running is an affordable, free, effective and controlled workout. The natural state of the body, maybe even an instinct that can save a life, or “catch up with time” if you are late for something. Well, everyone knows what a huge positive impact running has on our body, keeping it young and healthy, but we’ll refresh our memory a bit.

Running makes your joints and ligaments more flexible, which helps prevent injury.
Running triggers the release of dopamine. A person experiences satisfaction similar to the pleasure of sweets, sex, etc.
Running reduces diabetic insulin resistance and keeps blood sugar levels stable.
While running, the body produces minerals necessary for strong bones.
Constant jogging causes biochemical changes in the blood and strengthens the immune system.
During running, blood vessels dilate, blood rushes to the muscles and a natural decrease in blood pressure occurs.
Running strengthens the diaphragm, lungs and bronchi.
Long running at an average pace burns adipose tissue.
A bit of physiology.

It’s not difficult to start running, it’s even easier to finish, but to continue running after ATP (adenosine triphosphate) has already exhausted all its strength within the first minute and passed the baton to glycogen (a form of glucose stored in muscles, as well as in the blood and liver)…

Glycogen gives a little more strength, but the muscles already feel heaviness, and oxygen comes to the rescue. Fats and carbohydrates are broken down, calories are burned, body temperature rises, activating sweating, all metabolic processes of the body are accelerated, as a result of which the heartbeat and breathing increase.

The difference between a trained athlete/amateur and an untrained person is that a trained athlete can maintain this state for a certain time, and an unprepared organism is unable to either keep up the pace or continue running. And if you don’t like to run, then you just don’t know how to do it.

Some tips for beginners

Warm up

It is necessary to prepare the ligaments, joints and muscles before the upcoming load. Elementary rotations in the shoulder girdle, knee joint and ankle will increase the range of motion of the joints, dynamic warm-up (walking lunges, squats, active rotations of the arms will increase blood flow to the muscles, several flexibility exercises will increase muscle elasticity.

Pace

Start calmly. Let your body adapt. For those who have never run, it is better to alternate between brisk walking and jogging. 10 minutes is enough to get started. Every next time, add a few minutes (2-3) and reduce the walking time, increasing the running time.

Regularity of running

To reap all of the above benefits of running, you need to run at least 2 times a week. It may not be easy at first, but after a month you will feel how each time it will be easier and easier for you to overcome the distance.

Technique

The body and the body are a single mechanism, so everything must be in balance. The back should be naturally level with a slight forward tilt, the head should be straight, the movement of the foot should pass through the thumb, the arms should be bent at the elbows at a right angle. The gaze is directed 10-15 meters ahead.

It is important to avoid swinging from side to side, “bumping” on the exposed leg, tense and immobile arms.

Sports uniforms

It is very important to have the right shoes that support the foot. Straight-soled shoes should be avoided. Sports equipment should be comfortable and not restrict movement.

Food

It is recommended to eat 1.5–2 hours before running and an hour after. Avoid salty, fatty, spicy foods that retain water in the body and make you feel thirsty. There is also a big load on the liver, which plays an important role in delivering energy to the muscles.

And who knows, by following these simple tips, you will discover a new and exciting world of running where, through overcoming yourself, you will not only achieve success in your fitness goals, but also discover that you are capable of much more than you can imagine. ‘Cause everybody wants to be healthy, successful and beautiful!