How to run correctly

If race walking is the easiest in terms of load, then running will already force the lungs to pump a fairly large amount of oxygen. Aerobic movements when running have a more active effect on the body. In principle, you can start straight away with small runs. They will tone up, have a healing effect, restore and strengthen the muscular and skeletal systems. Running will bring your body back to normal faster.

Running promotes lung development, strengthens the heart muscle, promotes metabolism, quickly reduces weight, and has a beneficial effect on the nervous state. Spend at least 30 minutes a day on it, this is for beginners. And it is best to combine it with walking, and for those who have already done short runs, this time can be increased to an hour. In the morning, it is best to conduct classes from 6.30 to 7.30, when the body best perceives the load on the muscles.

If you don’t have the opportunity to run at such an early hour, then in the daytime, from 11 to 12, there is another peak of activity, and the third peak occurs at 16-18 hours. In the morning hours, the nervous and cardiac systems are better strengthened. Since the body has not yet entered the daily rhythm, it will calmly accept the load, and the silence around will have a beneficial effect on the nerves. During the daytime, muscle tone is involved, you are already quite “warmed up” by the time you start exercising, and running will only reinforce the already received load on the muscles. And in the evening, there is a maximum decrease in muscle mass, because the body has already burned some calories and will spend those that are stored in adipose tissue.

Running should be done at least two days a week. It is advisable to choose the same class hours. The body gets used to the load at certain hours - and after a while it itself will remind you of this. When you get a little more involved, you can increase the duration of your runs or switch to classes three days a week. Daily classes of half an hour are also possible.

Children and older people should limit themselves to jogging for half an hour 1-2 times a week, while others can adjust the load depending on their general condition and fitness. Running, like walking, can be a separate sport or serve as a warm-up before the main activity. In this case, a half-hour jog every day is also sufficient.

If a simple, monotonous run for half an hour will reduce weight by 300-400 g, then by alternating fast and slow running every 5 minutes, this figure can be increased to 500 g in half an hour of exercise. In addition, corrective running strengthens the heart muscle more effectively.

Since when running a person receives a fairly large load, there are enough contraindications for it. If you have limited cardiac activity (previous illnesses, surgery, high or low blood pressure), perhaps you should limit yourself to walking, and running, and at a slow pace, can be used only as a slight increase in the load.

People suffering from varicose veins are not recommended to engage in such jogging. Contraindications include severe vision loss, asthma and other diseases of the respiratory system. Diseases of the endocrine system, kidney stones, spleen stones, and inflammatory processes in the genitourinary system also limit running. With such diseases, it is better to take up walking.

If you have suffered spinal injuries, running is contraindicated. Flat feet are also a contraindication; it is best to limit yourself to walking in special therapeutic sneakers with a microporous orthopedic insole.

Water procedures will increase the effect of running; they will raise your overall tone and strengthen the cardiovascular and nervous systems, invigorate and improve your mood.