Running is an excellent cardio respiratory exercise. Running requires the least equipment and planning of all exercise. All you need to do is just grab a pair of shoes, a couple of running buddies, and head outside. You'll be looking and feeling better in no time. While some run for the joy of running and others run for its benefits which include weight loss, improved bone health, improved mood, alleviate stress, better coordination, lowers the blood pressure and helps the arteries to maintain their elasticity.
And also one would see a improved cardiovascular health as running strengthens the heart and helps prevent heart attacks. The heart of an inactive person beats 36,000 more times each day than that of a runner, and running keep the arteries open and the blood flowing smoothly. Running also slows down the aging process.
A large number of calories are burnt while
running. The number of calories burned while running depends on a number of
factors including the individual's weight, the intensity of the workout and
the efficiency of the runner. Most runners can easily burn off 500 calories in
an hour. People who weigh about 220 pounds will burn on average about 120
calories for every mile they run. And people who weigh about 120 pounds burn
close to 90 calories for every mile they run.
Trail running which involves running on unpaved trails requires a great deal of coordination. The uneven surface combined with obstacles such as rocks and tree roots can make trail running relatively difficult. Regular runners on these types of trails will soon learn to maintain better control over their bodies to prevent tripping and stumbling while running. And running on a flat paved surface can also result in improved coordination as it forces the body to work collectively to keep the runner upright.
Here are a few tips for a runner. A run should start with a warm-up and end with a cool down. Prior to any rigorous activity it is important that the body is prepared properly.
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A thorough warm up reduces the risk of injury during the main running session and will improve performance.
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The physiological reason to warm up is to assist the circulatory system in pumping the blood carrying oxygen to the muscles. A warm up also prepares us mentally and physically for the task ahead
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A good warm-up dilates the blood vessels, ensuring that the muscles are well supplied with oxygen.
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It also raises the muscles temperature for optimal flexibility and efficiency.
- Raising the heart rate, helps minimize stress on your heart when you start to run. Raise your body temperature with 5-10 minutes of gentle walk.
Here are a few warm up exercises
Shoulders, arms and torso- Start by shrugging your shoulders. Gently swing your arms, then twist round lightly at the waist, roll your shoulders and circle your wrists.
Legs- Lean forward gently and place your hands against the wall. Keep your rear leg straightened with your heel touching the ground. Then bring your chest closer to the wall by bending your arms. Keep your leg straight and your heel flat on the ground. Hold in this position for 10/20 seconds.
Quads- Balance on your left leg, supporting yourself by holding onto something stable. Bend your right knee slightly, bring one foot up behind you and grasp the ankle/right foot with your left hand and vise versa for quad stretch this is for a more natural movement of the knee. Pull your heel gently towards your buttocks, keeping your knees together.
Ankles and feet-Balance on your left leg, supporting yourself by holding onto something or someone for support. Point your right foot/toes forward. Gently rotate to make small circles your foot. Change legs and repeat. Now you are ready to begin your run. Don't start out racing, but instead jog slowly and gradually build up your speed.
It's very important to cool down and stretch after the run as physiologically, cooling down helps your body make the transition from intense running to normal activity .Stopping suddenly can cause light-headedness because the heart rate and blood pressure drop rapidly. Winding down slowly allows them to fall gradually. Keep moving by walking around gently for 5 -10 minutes.
Always stretch after you run as it helps get rid of lactic acid, which makes your muscles ache.
Stretch your shoulders, neck, calf muscles, quadriceps, hamstrings and groin area. Hold each stretch for 15 to 30 seconds.
Credits
RunnerGirlsIndia thanks Wanitha Ashok, Lifestyle and Management Consultant, for this article.