Running is great for health. It helps in engaging the whole body and it is one of the most economical exercises that one can opt for. Overall, there are so many benefits of running that most people find it hard to know why running is so underrated. According to a recent study conducted by Harvard health, just 15 minutes running is enough to help you not only burn extra calories but lose weight and reduce the chance of cardiac arrest. There are so many benefits that are linked with running that most people feel running is enough for them and they do not need any other exercises.
Apart from this, some people think that running is not as beneficial as most people expect it to be and even some of the best professionals recommend that running a marathon as exercise is never a good option. Overall, we are looking into a future where with the help of technology, everything will change. Most beginners when starting their running practice, they are concerned about the benefits and the disadvantages that come with opting running as an exercise. With so many discussions about the importance of running, it is very important to know in detail how it impacts the body and if there are any side effects.
With the help of this article, we will address all the major questions that beginners ask before starting their running practice. To help the beginner make a very educated decision, we will also talk about the ways of customizing the running practice so that it can help in improving the overall health.
How Running Affects The Body?
Running is known to be one of the best exercises that help in burning calories as well as strengthening the muscles of the body as well as heart. If we look at anatomy we will see that whatever we eat helps us to fuel our body. However, in the case of surplus energy, the food is stored in the form of fats. When you exercise and the body doesn’t have any food, it as a result uses the same stored energy to fuel the body. Overall, these steps are very important and they play a major role in helping you lose weight. Sweating, hyperventilating and fast heartbeat help you detect the running is working. Most people think unless you do not break a sweat your running is not effective.
What Is The Idea Recommended Frequency Of Running?
Most people think that the ideal frequency of running is daily because they keep hearing about the regular walk. However, according to professionals, any kind of exercise that you select is enough for just 3-5 days. This means that by the end of 5 days your body will have two days to heal. The human body has a way to cope with extra workouts, when you run the muscles go through wear and tear. To help you become better and heal, your body needs time so it can replace the injured muscle cells with healthy muscle cells. With the help of a two days break, you will provide your body enough time to heal and this will eventually help you feel better.
Can You Melt Fat With Running?
Most people think that running is only good for weight loss and strengthening the leg muscles and it doesn’t impact anything else in your body. To some extent, this is true. It helps strengthen the leg muscles, increase endurance and help in weight loss but it is also good for fat burning and muscle gain. The best thing about running is that it helps you involve your whole body so it is not just focused on the leg, it also helps you to target other muscle groups.
To customize the running for burning fat, you need to keep two main things in mind. When you run fast, it usually helps you burn carbs. On the contrary, if you run slowly but for a long time, it helps you burn fat. If you want to get rid of fat, try brisk walking compared to running and you will be able to notice better results.
What Are The Benefits Of Running?
Running has so many different benefits because it doesn’t just focus on one muscle group. It involves the whole body and all muscle groups starting from arms, legs, and core. Some of the main benefits include:
- It helps boost immunity
- Running is great for increasing strength and endurance
- Running is great for cardiac health, blood pressure, lowering blood cholesterol, and maintaining blood sugar.
- Running is good for muscle strength and it also reduces joint pain but lowering the pressure on joints.
- Running boosts mental health.
- It helps in clearing the mind, boosting mood, and also improving memory.
- Running is good for digestion, weight loss, burning calories, and getting rid of fat.
Can You Customize Running?
Costuming the running is very important because it will help you reach your goal faster. While running you need to keep three important things in mind. This include:
- Running pace
- Running distance
- Running time
If you want to customize running because you do not have enough time, you can simply work on your speed and you will be able to burn more calories. However, if you don’t want to run fast but you have enough time then running at a slow speed with the main focus on distance can help you. Brisk walking for a long time not only helps with burning calories but also helps in getting rid of fat.
Are There Any Disadvantages Of Running?
Most people think that running only has advantages and no disadvantage is connected to running however, this is not true. Running daily for more than an hour can impact our body very differently and it can make you feel tired as well. Some of the ways running impacts our body negatively includes:
- Running for longer hours without rest can damage your leg muscles.
- Running eventually results in blockage of blood and that results in the blackness of nails.
- Running can cause running trots which is a running-induced diarrhea.
- Without consuming proper water, running can also cause dehydration
- The wrong posture during running can cause deformation of legs, especially bigger calves and hips.
- Running can also cause digestive irritation so you cannot eat everything especially fiber
- Running can also cause redness and rashes due to skin-on-skin friction.
What Are The Tips For Better Running?
To help you improve your running you need to keep a few things in mind. Some of these tips will help you improve your running:
- Drink more water
- Avoid alcohol and coffee
- Avoid processed sugar and soda based drinks
- Avoid dairy products and fiber-filled food items
- Focus on protein-filled diet
To sum it all up, running has both advantages and disadvantages. Companies that sell treadmills and running shoes mostly do not talk about the issues related to running because they want more people to ditch the gym and join the running squad. On the contrary, private trainers and gym instructors do not recommend running much. The reason is obvious, they want to convince you that the only way to stay healthy is if you join a gym and work according to their recommendation. While selecting exercises, keep one thing in mind, every exercise is effective and good if you focus on the technique and you know what to do. With good customization and knowing how it impacts your body, you will be able to make the right decision without spending too much money.
Ann Edwards is a fully qualified personal trainer. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.