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Jogging – Health Benefits and How to Do it
Running regularly provides better physical fitness and other health benefits. Running also brings physical and mental pleasure.
BENEFITS OF RUNNING FOR HEALTH
Regular running has a distinctly good effect on general health, if we do not overdo it. The effects are:
* Running strengthens the heart. Increases the capacity of the blood circulation and respiratory system.
* It speeds up the digestive system and helps you get rid of digestive problems.
* Works against depression.
* Increases the ability to work and live an active life.
* By running, you burn fat and thus help against excess weight.
* If you have a poor appetite, running will improve your running.
* Running will strengthen the muscles of the legs, hips and back. However, running won’t get you very big muscles.
* You sleep better with running.
Running gives you physical and mental joy as long as you don’t exhaust yourself. When you run correctly, you’ll actually feel less tired at the end of your tour than you did before you started. You get a pleasant feeling in your muscles during and after running.
You will feel the wind blowing around your body. You will hear the singing of birds, the music of running water in streams or the sound of waves crashing against the seashore. You will also get a euphoric mental feeling after a while while running.
CLOTHING AND FOOTWEAR
She must be dressed appropriately for the weather conditions. In warm weather, shorts and a T-shirt are enough. However, it may be useful to have an extra piece of clothing with you in a light rucksack in case you run out on a long journey if the weather turns bad. In colder weather, you need to add more layers of clothing. In both cases, the clothing requirements are:
Wear light and soft clothes without sharp seams, hard edges or large wrinkles. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or that your movements are hindered.
Clothing should ventilate moisture, sweat and perspiration well through the fabric. Ideally, the fabric should completely retain water from the outside, but this requirement is difficult to achieve together with the requirement for good ventilation.
Wear fairly soft shoes, but well-shaped ones that fit the anatomical shape of your feet. The soles should flex easily during the normal movements of your feet, but should support the ground well. The underside of the sole must have friction against all types of ground so that you do not slide while running. The soles must be well protected against any impact from the ground.
RUNNING PATHS AND FACILITIES
There are many ways to run
* Long distance running of 6-20 km at moderate speed on flat roads or trails.
* Running short distances of 3-6 km at high speed.
* Running up steep terrain 3-4 km, at a speed adapted to the steepness
* Running on hilly terrain with routes that extend both up and down 4-8 km
It is recommended to change the type of running from day to day. Then running becomes more fun and you get a variable type of training.
HOW TO PERFORM A RUN
The first few hundred meters you should move slowly with little effort to warm up your muscles. Then you gradually increase the muscle work and speed. Once you’re halfway through, you can do a quick jump with most of your abilities. If the path is long enough, you can make two or three jumps at almost full capacity. You gradually slow down again for the last hundred meters.
BODY STRETCHING BEFORE AND AFTER EACH SESSION
It is recommended to stretch before and after each run, not only the muscles of the feet, but the whole body 2 minutes before and 3-4 minutes after the exercise. When stretching, do the following movements:
* Lean forward and touch your toes.
* Kneel on one leg and extend the other back.
* Bend your body to both sides.
* Extend your arm, grasp something, and turn your body so that your arm is bent back.
* Shoot the preface in the stomach so that your spine is tense in an arch.
* Put your hands behind your neck and stretch your arms back. Then twist your body to the left and right, also bend to each side.
After a run, it’s sometimes best to wait a few minutes before stretching to let the worst of the fatigue pass first.
WHEN AND HOW OFTEN
If running is the only sport activity, the ideal hour of running is every other day. This is enough to provide all the health benefits and gradually increase your fitness and stamina, but without the exhaustion. If you combine jogging with other types of sports activities, 2 times a week may be enough.
You should not be too hungry before running, but it is not recommended to run immediately after a large meal. The time of day doesn’t matter, but running shouldn’t be the first thing you do in the morning.
HOW TO START
If you are not used to physical activity before starting running, it is recommended that you consult your doctor before starting. You may have health issues that are incompatible with running activities or that you need to take into account when running.
For the first time, run only on flat ground and only for 10 minutes. Then you can increase the time, distance and speed and choose steeper and more difficult routes.
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