Is it necessary to run every day? The main differences are in the frequency of running every day or every other day. Running with arms outstretched forward

Find out what advantages people who always run have and how to start running correctly so as not to harm your body.

The content of the article:

If you ask any person about the benefits of running, he will immediately give several arguments. It may seem to many that the topic of “the benefits and harms of daily running” is already hackneyed, because since childhood we have known that this sport produces many positive effects on the body. However, everything in our life has not only positive, but also negative sides. Today we will talk in detail about the benefits and harms of daily running. Scientists have long been saying that running can be dangerous to health.

The benefits of daily running

Helps get rid of excess weight

That's it now more people start every day with a morning jog to get rid of fat deposits. The fact that we are starting to think about our health and beauty cannot but rejoice. Many are sure that running is the best remedy for weight loss. Actually, it’s hard to argue with this.

Works actively during training a large number of muscles, which leads to increased energy costs. If you don’t go into details, then no doubts arise. However, it should be remembered that in one jog lasting 60 minutes, the body will get rid of only 360 calories.

This suggests that jogging alone is clearly not enough to lose weight. To achieve your goal, you also need to do the following:

• maintain proper diet;
• take into account your metabolic rate;
• conduct training regularly;
• give up unhealthy high-calorie foods.

Blood circulation is normalized

Most running fans believe that their workouts strengthen the circulatory system. Let's not argue, because this is a scientifically proven fact. Thanks to running, blood flow accelerates and the body is saturated with oxygen and various nutrients. Scientists have proven that with normal functioning of the hematopoietic system, people are less susceptible to the effects of all kinds of viruses and pathogens.

However, this issue also has its own nuances, primarily related to morning training. The fact is that immediately after waking up, the blood has a fairly thick consistency. It takes about 120 minutes for this indicator to normalize. If you do not wait, but immediately go for a run, then an unprepared person may experience blockage of blood vessels, fatigue of the heart, and cholesterol plaques may also break.

However, these risks will be minimized in the following situations:

• run not in the morning, but in the evening;
• Warm up well before each run;
• start moving at a slow pace and do not accelerate from the start;
• do not let things get to the point of overstraining your muscles;
• control your breathing and heart rate.

The condition of the whole body improves

Surely you know the saying - movement is life. It marked the beginning of the process of spreading awareness about the ability of running to improve the general condition of the body. Facts from the life of the ancient Greeks were cited as one of the evidence. It was among these people that the beauty of the body became a cult concept. According to sources discovered by archaeologists, in Ancient Greece the population enjoyed excellent health.

However, in our life, almost everything can not only be beneficial, but also turn out to be harmful. Each person can only withstand certain physical activities and running is no exception. Scientists say that:

1. For an unprepared athlete, running can be extremely stressful.
2. The cardiovascular system may be affected.
3. With excessive load, the risk of microtrauma to internal organs increases.
4. For some diseases, running is contraindicated, for example, epilepsy, diabetes, asthma, etc.
5. You should not run after surgery until you have fully recovered.
6. Injury to muscle tissue may occur.
7. Prohibited for people with problems with the musculoskeletal system.

Increases endurance

While girls run mainly to combat fat accumulation, men note an increase in endurance among the benefits of this sport. That's right, if you exercise regularly, your muscles are in excellent tone and can tolerate higher loads well.

The benefits of this are quite obvious, but you need to adhere to the following rules:

1. Train regularly according to your schedule.
2. Each lesson must begin with a good warm-up.
3. The time allotted for training should be used as rationally as possible and alternate the pace of movement to obtain maximum results.
4. Control your breathing.
5. Don't overexert your muscles.
6. Only special running equipment should be used.

Increases the activity of hormonal and protective systems

You can often hear athletes say that the benefits of daily running are strengthening the hormonal and immune systems. It is useless to argue here, because numerous studies have confirmed this fact. However, not everything is as simple as it seems.

Scientists have discovered that a similar effect is achieved through the accelerated production of anabolic hormones. However, this is only possible under a certain psycho-emotional state. Jogging is clearly not suitable for achieving this. However, you can solve this problem by alternating the pace of movement. At the same time, this running method is not suitable for people who have problems with the joint-ligamentous system, the cardiovascular system and atherosclerosis.

Improves mood

Fans healthy image Life unanimously talk about running from the point of view of an excellent remedy against depression. This is due to the accelerated synthesis of endorphins and is definitely the positive side running. However, the question arises - for what reason do most novice athletes have to force themselves to go for a run?

Perhaps this is a matter of ordinary laziness or not? Scientists most often answer this question in the negative. Jogging at a monotonous pace does not in any way contribute to increased vigor. Agree, it’s quite boring to run leisurely even for half an hour. However, there are ways to eliminate this shortcoming:

1. Combine jogging with other sports, such as swimming, football, etc.
2. After training, it is necessary to provide the body with sufficient time to fully recover.
3. Change your running style and training location often.
4. Use moderate physical activity so as not to overload the body.

The harm of daily running

However, most people do not start running to achieve high results, but simply strive to improve their health. Jogging poses a particular danger to the joint-ligamentous apparatus. This is due to the high impact load that occurs when the foot lands. But these risks can be minimized with the help of special running shoes. These sneakers are equipped with a special sole with high shock absorption.

Speaking about the dangers of running, it should be noted that there are contraindications:

1. Diseases of the respiratory and cardiovascular systems.
2. Problems with the musculoskeletal system and especially the spinal column.
3. Acute form of any disease.

How to run correctly?

1. Fresh air. This is a fundamental condition for obtaining the positive effects of running. Choose a place to train so that you are not nearby industrial enterprises and highways. A park can be a great place for a jog.
2. Running shoes and comfortable clothing. We have already said that during running, all elements of the joints are subject to shock loads. She is the main one negative point of this sport. To minimize the risk of injury, you should only use specific running shoes. Now there are a large number of such products on the market from the world's leading brands. You should not save on your health by purchasing cheap fakes. Don’t forget that clothes should be as comfortable as possible. If you run during the cold season, dress appropriately for the weather.
3. Time of the training. We have already briefly touched on this issue when talking about the positive effects of running on the circulatory system. Only you should choose the time for classes in accordance with your plans for the day. However, if you want to run in the morning, then wait at least an hour from the moment you wake up.
4. Physical exercise. It is extremely important to select the optimal loads. If you are just starting to run, use a slow pace for a minimum distance. According to the results of studies, men are not recommended to run more than two dozen kilometers a day. For women, this figure ranges from ten to fifteen.

Running is one of the most popular types of training, apparently because no special equipment is needed. Put on your shoes and run.

Most people start running to achieve their dream figure, but remember that it generally doesn’t help you gain weight. muscle mass, unless of course it’s training for a 100-meter sprint.

But despite the bright prospects, not everyone is running. It’s incredibly difficult for many – muscles and joints ache, lungs become constricted from tension, mouth becomes dry, and other problems arise. unpleasant symptoms, even to the point of fainting. And all because even though this is a very natural thing, you need to be able to do it - study and hone the technique and know about a lot of subtleties.

How to run correctly: safe running technique

Let's try to describe the correct running technique as simply as possible: running is a constant fall forward, you fall and put your feet up so as not to fall - thus, you save strength due to the energy of the fall, which partly moves you forward.

You need to place your feet under your falling body correctly: land on the ball of your foot, ideally exactly under the center of gravity of your body. With perfect landing technique, you can run even on slippery ice.

The “cadence” in running (number of steps per minute) is usually too small for beginners (too long, sweeping steps, jumping too high), you should strive to move your legs more often (about 90 steps per minute), take fewer steps.

Your arms should move along your body, bent at right angles, as if you were holding a towel thrown over your neck by the edges.

That, in fact, is the whole science of running, and now all this is much more detailed:

Here is the technique for performing one running step. There are many nuances, but not all at once. Master these tips one or two at a time, gradually developing the skill of correct movement. It would be optimal to hire a coach to set up the correct running technique. Zozhnik recommends, for example, the trainers of the Trifit studio (this is if you are in St. Petersburg). Our experience has shown that it is more effective and cheaper to take two or three personal training sessions from the best running coach and then follow an individual program written by him, than to do seven weeks in a group.

Clicking on it will open a larger picture.

At the start of each step:

• bring your leg straight out in front of you;
• look forward and keep your head parallel to the ground (imagine that there is a plate on the top of your head);
• bend your arms at an angle of 90 degrees or slightly less;
• don’t slouch, straighten your shoulders (this also allows your lungs to open up and work more efficiently);
• keep your knees soft.

In the air:

• do not wiggle your hips: you are running, not dancing, running should not look sexually provocative;
• work your hands clearly back and forth, do not swing them in other directions;
• keep your shoulders back and don't squeeze them;
• bend your knee and ankle joints at an angle of 90 degrees.

Near the ground:

• shorter step: feet should land directly under the buttocks;
• keep a vigorous rhythm (count how many times your foot touches the ground), your goal is 85–90 times per minute;
• land on the middle of your foot, do not drive your heels into the ground (if you are jogging at a leisurely pace, gently place your foot on your heel and roll onto your toes);
• After your foot touches the floor, tighten your glutes as you take your leg to the next step.

Exercises that will improve your running technique

1. Changing running poses with your back to the wall

• Goal: learn to pull the heel in the right direction - under the pelvis, so that the leg does not remain behind and does not whip too far forward.
• Execution: stand with your back close to the wall. Jump from foot to foot, making active movement in the limb you are lifting from the ground, and not in the one you are about to place.

2. Running in place

• Goal: understand that until you tilt your body, you will not move forward. And secure the position when the legs remain under the pelvis.
• Execution: remember exercise 1 and using the same principle, simply run in place: pulling your heels under your pelvis and raising them to a comfortable height - approximately to the middle of the shin.

3. Falling on a wall

• Goal: learn to “fall” forward, keeping your body straight at all times.
• Execution: stand in front of a wall, knees slightly bent: they should be over your toes. The weight will move to the front of the foot, the pelvis will be over the support, and the shoulders will be over the pelvis. Fall on the wall and rest your hands on it: make sure that your pelvis is not behind.
• When you get the hang of it, you can try this chain. Changing running poses against a wall - running in place - falling on a wall - running with the addition of falling forward. Over time, you will feel that the greater the slope of the fall, the higher the speed. Make sure that the pelvis does not go back, the shoulders do not fall forward, your position remains collected, there is no swaying from side to side, the body does not twist with the arms, the movements are light and smooth. Keep your head straight, don't nod.

4. Running with arms extended forward

• Purpose: to check how correctly the body works.
• Execution: Stretch your arms in front of you and fold your hands. If they start to “walk” while running, you are doing something wrong. Level yourself up, try not to wobble.

How to run correctly: pace and duration

Often, neophytes start too quickly and quickly leave the race with injuries and the belief that running is evil. In fact, it’s evil not to understand at what speed and for how long you need to train.

If you can easily carry on a conversation while running, then you need to increase your speed. But wheezing on individual words is also wrong. Optimal speed- the golden mean between these extremes, when you can speak, but not eloquently, but in short sentences. In numbers, this is approximately 5.5 – 7.5 minutes per kilometer, depending on the level of training.

Start getting into running by jogging for 20 minutes three to four times a week. Don't worry if you need to step up when things get tough in the first few months. Your goal is to gradually reduce rest periods and increase your running pace. If you are an absolute beginner with no contraindications to running, then after 10-12 regular workouts you should be able to run at a calm pace for 30 minutes without a break.

Only when your running pace is in the range of 5.5-6.5 minutes per kilometer and you can maintain it for at least half an hour, gradually add running exercises.

1. After warming up and 10 minutes of continuous running, do 20 seconds of maximum acceleration, then 10 frog jumps or just low jumps. And so four times in a row. At the end of the workout, perform dynamic stretching exercises (several swing and amplitude movements) and walk at a brisk pace for 10 minutes.
2. Run uphill for 30 seconds, jump low in place 10 times, or do 10 jumping jacks if you feel strong. This is 1 approach, do 3. After – dynamic stretching.

Every week or two, add 10 seconds to your intense interval. And try to finish your workout with the intention of running a minute longer next time, rather than wishing you could die in a puddle of sweat at the finish line.

How to run correctly: run longer

When you run, your lungs, heart and muscles work hard, but running also puts a strain on your brain. From the moment you lace up your sneakers until the end of class, your gray matter is actively involved in the process. To prevent it from forcing you to end your workout early, listen to psychology doctor Jeff Brown from Harvard University:

Visualize your success
Athletes who imagine themselves achieving high results are more demanding of themselves and train more intensely. Before you run, dream about how you cross the finish line of some competition that is important to you with a smile on your face.

Find words of encouragement
Come up with a catchy slogan and repeat the cherished words when you want to tell everything to hell. For example, “I’ve had harder times” or “I can do it, I’ll do it, I have the strength!” If only you yourself believed in the mantra, and it inspired you.

Fool yourself
If you don’t want to not only exercise, but even look outside, then convince yourself that you only go out for 3 minutes. You will see: as soon as you start jogging, the desire to turn off the straight path will disappear. And if not, then your goal does not inspire you and you need to come up with another one.

Smile
If not from the heart, then at least show your teeth fervently. This will add confidence in your own abilities and help you not to whimper at the finish line.

Don't run every day
We all know that for good results you need to constantly train. Each activity is a jolt for the muscles, bones, joints and ligaments, and the more often you expose them to dosed stress, the more resilient they become. But it is important not to overdo it with loads. By alternating monotonous running with interval running too often or going too fast, you risk injury.

The ideal regime for those who have recently started is 3 races per week. If you train less often, progress will crawl like a snail, and you will run like the first time every time. And if you increase the load, the body may not have enough time to recover. One thing: those who have neglected physical education for years have a significant excess weight, you should limit yourself to two races a week and add one or two walking or cycling trips. But in general, before you engage in health-improving physical education every person you must pass at least the minimum medical examination and consult your doctor.

If you've already been running three days a week for a month and a half, you can add a fourth workout. This is the optimal mode for most (except when preparing for competitions). There is no need to add a fifth day. It’s better to do 4 classes a week with full dedication and gain strength for new feats. A good athlete is not one who runs every day, but one who is able to overcome long distances. When increasing the effectiveness of monotonous training, keep in mind that you should not increase either the mileage, the number of workouts, or the running time by more than 10–15% per week.

How to run correctly: how to drink, what to eat - before and after running

If you are going to run for an hour, then 15–20 minutes before the start of your workout, eat 100–200 kcal in the form of carbohydrates: a banana or a slice of whole grain bread. 4 hours before training, drink 350 ml of plain water, and then continue drinking as usual.

If a running workout lasts more than 60 minutes, then every hour you need to drink 450–500 ml of a sports drink (isotonic) containing electrolytes such as sodium and potassium (not in one gulp, gradually). It is optimal to drink 100–130 ml of isotonic water every 15 minutes.

You can buy an isotonic drink, or you can make it yourself: for 400 ml of water, add 100 ml of any fruit or berry juice, 20 g of honey or sugar, a pinch of salt and soda on the tip of a knife

Run no earlier than 2 hours after a full meal, so that blood flows more actively to the working muscles, and not to the digestive tract.

How to run correctly: increasing the distance

For many beginners, the phrase “run 5 kilometers” sounds much scarier than “15 minutes of running.” Conversely, experienced marathon runners often measure their achievements in tens of kilometers, without bothering how many minutes passed before the first sweat. In general, for those who are just starting to plan for their great athletic future, we advise focusing on time, not distance.

If you feel tired, reduce the intensity, but continue to move (running or walking) for the prescribed minutes. You will start planning distances later, when you are able to run for 40 minutes or longer without any problems.

One more thing about time and kilometers: you don't have to continuously build up either. In general, if you run 5–7 kilometers 3-4 times a week, we are very happy for you - this is a wonderful regime for supporting muscle tone (including the heart). If more significant achievements beckon, leave the duration the same, but add high-intensity intervals. For example, after 10 minutes of easy running, alternate 2 minutes at conversational speed with a minute of acceleration for 20 minutes.

If you are planning to “do” a marathon (42 km) or a half marathon (21 km), then, of course, you need to increase the distance. But do it slowly and don't forget about. Let one of the races per week be long - add 2-3 kilometers to it, and leave the rest time until the next one the same.

Gradually you will be able to upgrade all your workouts in this way. After that, increase one of the races again, and so on. But always be guided simple rule: the number of added kilometers should not exceed the number of training sessions per week. As a result, the distance of a long run should not be more than half of all the kilometers collected in your piggy bank for the week.

How to Run Properly: Competitions are Fun

No matter what your current experience is, you can start preparing for the fun competitions that will take place next year and achieve good results there. By the way, the more money you invest (both moral and material) in preparation, the stronger your motivation will be to train with full dedication. Choose a distance that excites you, make sure you have enough time, and start preparing.

For beginners, it’s better to take a closer look at races of 5 to a maximum of 10 kilometers and hold back your ambitious dreams of a marathon. Save this for the distant future, but for now, plan on about two months to prepare for the 5K race. and at least 3-4 months- by ten. Work out gradually adding time and distance to one, then several workouts per week. I hope you remember about increasing the indicators by no more than 10–15%.

An excellent motivator is a training diary, which will allow you to have a schedule of all your exploits before your eyes in 3-4 months. If you regularly run 15 km or less per week, then train for a 5 km race, 15–20 for a 10 km, 20–30 for a half marathon, 30 or more – wow! Get ready for the marathon.

Who to run with

Working in a company is cool. But what if your partner is well prepared and runs like a moose? Or, on the contrary, are you the same elk, and your friend is puffing from behind?

If you're more experienced, combine your easy training days with your partner's intense runs.

Warm up together and then go your separate ways. After your workout, reconnect and discuss your accomplishments or failures. If your friend is more experienced, do a cool-down together.

Go on a group run at your level together. Each of you will run for himself, but you will find yourself in the company of people who are passionate about a common idea; in fact, you will feel that there are many of you and you are strong.

How to run correctly: running tracking

The most popular programs: Runkeeper, Endomondo, Nike Plus - choose something you like, they are available on iOS and Android and probably on other cellular operating systems. These are indispensable assistants who, through the music that inspires you to run, will tell you through your headphones, for example, your pace for the last kilometer.

About injuries

Every year, about 75% of great people temporarily stop training due to injury. Some pain is inevitable when you join the ranks of runners, but if you can’t move like a human because your knees are constantly aching, you should think about it. And if the unpleasant sensations do not go away at night or last longer than a few days, this is a reason to visit a doctor, especially if you notice the symptoms from the table below.

When is the best time to run?

In the morning or evening? They say that in the morning it is not environmentally friendly and harmful to the heart, and in the evening it is harmful for sleep.

If you live in a metropolis, then the phrase “running in the morning is not environmentally friendly and is harmful to the heart” loses all meaning. It is not environmentally friendly both in the morning and in the evening. Yes, there is congestion at the beginning of the day harmful substances there is more in the air, but only relatively. Therefore, try to run in park areas and near bodies of water, and ideally, go outside the city. In other cases, the only salvation is a fitness club, but not just any one, but one with a good ventilation and filtration system.

In fact, morning jogging is still the most useful and effective. With its help, breathing and the work of the cardiovascular system are activated, a larger volume of blood and oxygen enters the muscles and internal organs - the metabolism accelerates, the body awakens. This will have a great effect on your well-being throughout the day. If the class is in the evening, the body will not soon come to the stage of relaxation from a state of overexcitation - you simply will not be able to immediately go to bed and fall asleep peacefully. But people are all different, try running both ways.

What to do if you can't run anymore

We have seen runners who periodically stop and begin to jump in place, spreading their arms and legs to the sides. They twitch like this for a minute and then run on. These are “fills”. They provide an opportunity to diversify a long, monotonous run. Plus, they engage muscles that are not focused on while jogging. This is not harmful if the pulse is in working condition, plus or minus at the “running” intensity.

If you feel that you increasingly want to switch from running to walking, then it is better to initially choose a calmer pace so that it is not so jerky. Then after training there will be no “I died” state.

How to drink while running

Drinking while running is essential. The fluid thins the blood, making it easier for the heart to pump the blood. Not to mention the dangers of dehydration and heatstroke. If the workouts are intense and long, it is advisable to drink not water, but a special sports drink - an isotonic drink, which will replenish the salts lost through sweat and provide the body with electrolytes and vitamins. You need to drink as much fluid as you lose, plus a small reserve. This is approximately 500–1500 ml. Constantly and little by little - do not overflow. Where should I put the bottle? Nowadays there are so many T-shirts with special pockets and backpacks for running, so this is not a problem.

What to do if you feel bad

If any complaints arise such as “a stabbing sensation in the side”, “fainted without leaving the treadmill”, “my knees ache”, “I begin to choke”, “no matter how I run out, my back immediately blows”, “the lumbar nerve is pinched”, you should First of all, stop. And secondly, consult a sports doctor and undergo fitness testing. It is impossible to drive a car without taking a training course. It’s the same with the body - it’s impossible to run without understanding its needs, the biomechanics of movements, the processes that occur under various loads. Ideally, any training should begin with an assessment of all of the listed parameters.

Run categorically Contraindicated if there is an exacerbation of gastritis or peptic ulcer. When these conditions are in remission, training is not prohibited. Such loads cannot provoke the transition of gastritis to peptic ulcer. Although, of course, if you exercise regularly, then you need to take your diet and nutrition regimen doubly seriously.

Is it possible to run with varicose veins?

This disease requires the supervision of a phlebologist, who in certain cases can limit the patient’s running loads. But it is impossible to give unambiguous and at the same time impersonal recommendations here: you need to look at a specific person, take into account where he works, how much he weighs, what physical condition he is in, how pronounced his varicose veins are.

Is running bad for your joints?

Running is one of the most natural exercises for human body, which is very useful. But with a few “ifs”:

• you stay within the normal weight range for your height;
• do not run like a driven horse, but in a moderate amount;
• on natural surfaces (long running on asphalt overstrains ligaments and joints);
• sticking to correct technique;
• in special shoes that optimally suit your foot and the configuration of your lower limbs;
• competently build a rest and exercise regime and maintain your overall physical fitness at the proper level.

The option - 4 hours of sleep, 12 hours in the office, a hearty dinner and immediately 10 km on asphalt in sneakers, which are dear as a memory of the pioneer camp of the eighties - is definitely harmful. In other cases, before plunging headlong into serious training, you need to consult with a sports doctor or rehabilitation specialist, who will assess your condition and give recommendations for exercise.

Running puts stress on your joints, including your spine. The higher the impact, the stronger it is. Asphalt and the treadmill injure joints, not immediately, of course, but much faster than other surfaces. The injury accumulates, the joints and ligaments begin to hurt, and it is advisable to listen to this pain.

We age, the body takes longer to recover - as a result, with age, running will make itself felt, but only if you do it all your life. And the higher the intensity, the closer day X is. The situation will be brightened up by the right shoes (special running shoes, with shock absorption on the foot and heel, with thick soles with air cylinders) and a less hard surface. Running in something not designed for this purpose is strictly not recommended.

How to run correctly: stretching before and after a run

Stretching is a must. When warming up, use a dynamic one, which will prepare the muscles and ligaments for serious loads. After your race, stretch statically, holding each position for 20–60 seconds.

How to breathe correctly while running

Inhale through your nose: this filters and warms the air, and exhale through your mouth: carbon dioxide should quickly leave the lungs. And try to breathe deeply so that the cells are better saturated with air and oxygen starvation does not occur.

The safest workout for a beginner

Run or briskly walk for 45–60 minutes, at an intensity of 50–60% of your maximum heart rate, excluding warm-up and cool-down. There is a simple Karvonen formula: Heart rate during training = (maximum heart rate - resting heart rate) x intensity (in percent) + resting heart rate.

Interval training option - not suitable for neophytes. An irregular rhythm is a rather serious load on the cardiovascular system.

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Man has a natural tendency to run. He always represented to him the mechanism that helped save life and prolong it. Its healing effect on the body has been noticed for a long time, because running generally improves well-being. American doctor Otto Appendeller found that during long-distance jogging, the level of catecholamines in the blood increases. Under stress they are always reduced, therefore running can also be considered as a remedy for depression.

Daily running can be considered good and useful if all the necessary conditions are met. There is no point in running for more than 10 minutes a day. The specified amount of time is quite enough to prolong life and maintain health. It provides much more health benefits than exhausting distances.

Previously, it was believed that you needed at least 75 minutes of running per week. American researchers from the University of Iowa concluded that It's better to run less, but more often! Strengthening of blood vessels occurs at 3 hours per week and at 1 hour per 7 days. The study took 15 years, and involved 55 thousand people of different ages - from 18 to 90 years old. During the tests, almost a third of the subjects died from cardiovascular diseases.

Running is good for your health, but running more doesn't mean you're healthier. This applies to marathon enthusiasts. In this sense, they are more likely to approach a heart attack than from it, because the load on the ventricles of the heart increases.

When can it cause harm?

And what harm can running cause?

1. Harm to the musculoskeletal system - this means the spine and leg joints. During running, the load on the spine increases 7 times than, for example, during normal walking. This is especially dangerous for older people when natural age-related changes occur. The risk of injury to intervertebral discs increases, which quickly leads to osteochondrosis and arthrosis. Therefore, for example, running on hard asphalt and concrete is harmful. It is much safer to run on the ground, sand, or rubberized surface of treadmills.
2. Harm to the heart and blood vessels - although the myocardium is already trained due to its constant work, with excessive loads the heart may not be able to cope with running. The myocardium does not have time to pump all the blood during running. And the cavities of the heart increase compensatoryly. Heart failure begins to progress rapidly.
3. Excess weight is not a reason to start active jogging. It has been scientifically proven that obesity itself puts such stress on the joints that even without running, destruction of ligaments and bones occurs. But obesity does not decrease from running.
4. The harm of running according to biorhythms. There is still debate about this. Arguments: in the evening the human body is already preparing for sleep, and stress can worsen its condition. In the morning, the body has not yet fully woken up and tolerates stress like stress. Conclusion: it is better to coordinate classes with biological clock person. “Larks” are comfortable studying in the mornings, and “night owls” in the evenings. It’s not worth disturbing your biorhythms in spite of it. Mandatory point: in the morning before the start of classes, 4 hours must pass after waking up to start studying, and in the evening this should happen 2 hours before bedtime.
5. Harm to women. Regular jogging can add cellulite. There is excess under the skin free radicals, i.e. under-oxidized metabolic products. The intensity of daily running does not give them time to break down and they begin to accumulate. This aggravates the existing process. New radicals themselves add and cause cellulite.

In what cases can it be useful?

What are the benefits:

1. Moving up the career ladder - by forcing yourself to go for a run every day, you train your will. And when you lengthen the distance, you strengthen your character. So all the necessary qualities for career growth are present.
2. Consent and harmony in the family - even a short evening jog distracts from problems and allows you to “shatter” all the negativity.
3. Increasing self-esteem - increasing running distances will give you a reason to be proud of yourself.
4. Extending life - running will give you an extra hour of life every day.
5. Self-development - running is great for stimulating the brain.
6. The tone of the whole body increases - regular running improves your mood and leads to normal sleep. And normal sleep already increases performance.
7. From an anatomical point of view, running heals the lungs and opens the diaphragm. If, for example, before training, when climbing stairs a person was out of breath from shortness of breath, after 2 weeks of running he will not even remember about it. The quality of breathing is noticeably improved due to depth.
8. Keeps all muscles toned. Running won't build muscles, but it will definitely tighten it up.
9. Maintains joint mobility.
10. Solves the problem of constipation - running perfectly stimulates the intestines. Activates peristalsis and prevents hemorrhoids.
11. Running helps a man improve his fertility by improving blood circulation in the pelvic organs.

How long to train in this mode?

The average person is recommended to alternate between running and. If you count how many minutes by time, then 10 minutes of calm running, 10 active steps, 10 active running, 10 calm steps are enough.

First you need to run as much as you can. Next time maybe more. And so gradually increase the distance.

If the distance is a kilometer, then you can run every day. It only takes 15 minutes. Even 3 km daily can be run calmly and this is normal.

Possible contraindications

In mature and old age, with the presence of atherosclerosis and an increased risk of blood clots, jogging is contraindicated. The fact is that while running, a plaque can come off and clog an important vessel. Hence strokes, heart attacks and pulmonary embolism. This is why running without prior diagnosis is prohibited.

Other pitfalls - people should not run if:

1. Hernias, prolapse of any organs, varicose veins.
2. Flat feet, arthrosis of the hip and knee joints.
3. Congenital heart defects, heart rhythm disorders, hypertension with frequent relapses.
4. Injuries and curvatures of the spine.
5. Diabetes mellitus in severe forms.
6. Glaucoma.

Hypotension is a conditional contraindication, because with training the pressure normalizes. In the meantime, you need to start with walking, better in company and not on an empty stomach. For hypotensive people, a carbohydrate snack before training is mandatory.

Important! An untrained man weighing more than 85 kg, and women heavier than 75 kg, should not start running. First you need to lose weight.

Who will it suit?

Running like physical exercise, of course, is useful because it is an activity.

The problem is that it's not worth the effort.

The main pathologies cannot be eliminated by running - atherosclerosis, cancer and diabetes. Namely, they become the cause of death in 95-96% of cases.

It is also impossible to lose weight simply by running; you need a diet and regimen. Running is useful for those who do not have a bunch of diseases, solely for the purpose general health improvement . In this case, it is necessary to observe the principle of gradualness and correct technique. There are restrictions for a person who has never played sports, as well as for those who, for various reasons, have a long break from exercise.

For beginners

For those who first stepped onto the treadmill, there are a number of conditions:

1. For the first 7 days, classes should not be daily. The best option- training 3 times a week.
2. The duration of classes is 30-40 minutes.
3. For the first month, you need to learn the rules of running technique, undergo a full examination and have an idea from a doctor.
4. Breathing should be only through the nose.

Important! A beginner can only be called a novice athlete after 3 months of constant training.

How much should you run per day? It depends on the desired result - or sport. For health, in this case it is enough to exercise for half an hour. In this case, 2 training options are possible: a half-hour jog at an even and slow pace without stopping, or 40 minutes of combined running and walking.

In the second case, running is slow, alternating with walking, but without stopping.

This type of training is good for those who cannot run the entire distance in one go. Gradually, walking time will decrease and running time will increase.

The best and best option for beginners - health jogging every other day. On a day of rest from running, a person can do joint gymnastics, yoga, swimming - whatever he likes physical activity.

At the same time, we must not forget about self-control; we must always focus on our pulse. It should be between 120 and 150 beats/min. It should return to its original state in 5-10 minutes. If the pulse does not reach 120, there is no benefit; more than 150 – such running is already harmful.

Experienced

For experienced athletes who have had a long break, it is necessary to follow a certain training system:

1. The initial and main task is to return to your previous level.
2. The weekly norm is about 100 km.
3. In the first days, you need to focus on the appearance of a feeling of fatigue. And once you reach your form, you can increase the distance and intensity of the workout. If the break was not related to illness, you can get back into shape in a week.

For professionals

In a professional’s training program, running should be daily, with its own characteristics:

Running exercises are carried out every 8-9 hours. In this case, only a decrease in distance is considered rest. The standard morning jog is 2-3 kilometers, evening workout– the main distance can be increased to 10 km, at the request of the athlete.

What time to study?

– the best time is from 06.30 to 07.30 – this is a bio-clock for muscle activity and strengthening cardiovascular and nervous system.

It is better to do this on an empty stomach. You can drink freshly squeezed juice or some water. This workout will warm up the body, improve blood circulation, and tone the muscles.

During the day from 11.00 to 12.00 - muscle tone rises.

In the evening from 16.00 to 18.00 hours - the time is suitable for weight loss.

Hours of jogging are not of fundamental importance. Regularity and consistency of exercise remains much more important.

From all that has been said, the conclusion suggests itself that there are almost equal numbers of supporters and opponents of running and each half has its own weighty arguments. You need to focus on your goals and the state of the body as a whole: age, the presence of concomitant pathologies, biorhythms, etc. It is important to take into account all the pros and cons, discarding myths only about the benefits of running without its downside.

After all, running in any case has a strong impact on the body. I would like it to bring only benefits. If this does not work, there are many other alternative options to increase vitality and improve health.

Useful video

Running is unique in that, being a complete physical workout for the body, it is simple and accessible to everyone. It's not hard to figure out how to run properly. You can run for free, at any time, for your own pleasure. In many countries, jogging is popular due to its accessibility and obvious benefits. Let's figure out whether it's possible to run every day and when running is harmful.

Arguments for and against daily running

To do something you need motivation. Look at the elderly. Many people become disabled at retirement age due to health problems. Constant physical training of the body helps restore and maintain health and prolong youth.

How often to train, is it possible to run every day? There is an opinion that daily running is harmful. Let's try to figure out what it is based on.

There are medical contraindications for running:

If you have diseases of the cardiovascular system, you should consult a doctor about the possibility of jogging.

Pregnancy is not a contraindication, but starting from the fifth month it is better.

Diseases of the joints and spine, which bear a large load when running, are an obstacle to exercise. Better to replace.

In addition to obvious contraindications, it is important to consider the degree of fitness of the body. It is not good for a beginner to run every day. Six months or a year must pass after starting classes to think about switching to daily training. A gradual restructuring of life habits is necessary for the mechanisms of recovery and healing to be activated. Therefore, to begin with, it is enough to run three or four days a week for half an hour.

Breathe correctly: inhale through your nose, exhale through your mouth

To achieve this, you need several months of training, slow leisurely jogging. Anyone can overcome laziness, doubts and minor ailments to achieve results if they really want to. While jogging, it is important to breathe properly, taking a deep breath in through your nose and out through your mouth. Fresh morning air will cleanse your lungs, and a charge of good mood and vigor will help you live the day positively.

Immediately after a run you feel thirsty. This cannot be done. At least half an hour must pass, otherwise you can harm your health.

Jogging will only be beneficial if you do it regularly and run every day or every other day. To diversify your physical activity, you can alternate jogging with swimming, cycling and other sports.

It is not advisable to start training immediately with daily morning runs. Instead of a boost of vigor and good mood, you may end up with an aversion to running and disappointment in yourself. It is difficult for the body to get used to morning jogging, because after sleep the blood has a thick consistency and the heart needs more effort during running, pushing the blood through the vessels.

Is it possible to lose weight by running every day?

Excess weight not only has a bad effect on your figure, but also worsens your health. Therefore, the desire to lose weight is very commendable. The main thing is not to overdo it. Having realized that running really helps you lose weight in a short time overweight, some start running until they lose pulse.

Unpleasant sensations at the beginning of running are inevitable for everyone, especially fat people while the body adapts to the new physical activity. While running, shortness of breath, profuse sweating, and rapid heartbeat appear. It is important to control your pulse. They will help with this. It should not exceed 150 beats per minute. If you are short of breath or your pulse is too fast, it is better to start walking.

Two hours before the start of a run and for an hour after it, you should not eat.

Taking care of your health should come first. Morning jogging can help you lose weight, but don't rush it too much. Rapid weight loss can lead to serious health problems: organs may drop, kidneys may fail, and instead of the desired beauty and health, you will get a disability.

No need to wrap yourself in cling film or wear breathable clothing while running. to increase sweating. The cardiovascular system is already under a lot of stress. You will sweat perfectly in light clothes, and with health benefits.

How long should you run to lose excess weight? If you run for 30 minutes, you can lose several kilograms in a month. More details: . To turn on the mechanisms that begin restructuring the body, you need to run for at least twenty minutes. In order not to overtrain, half an hour of running for weight loss will be quite enough.

For more trained and resilient people who are overweight, a longer jogging time will be optimal. If you run for an hour, you need to be prepared for pain in your feet and other joints that are tired from prolonged exercise.

In any case, the running pace should be leisurely. It is slow running that will allow you to achieve good results in training the endurance of the cardiovascular system and musculoskeletal system.

How much weight you can lose by running depends on the characteristics of your body. A few kilograms lost and good mood a sure sign that you are on the right track.

The undoubted benefits of running, which can change the quality of life, are attractive and tempting. It has been scientifically proven that while running, endorphins are produced - hormones of happiness. In search of temporary pleasure, a person often ruins his life with bad habits - smoking, drinking or overeating. Only pleasure that brings health is true and creative, leading to a fulfilling life.

The common cold can be a serious problem during running training. Should you give up running completely if you have caught an acute respiratory infection?

The common cold can be a serious problem when running. Should you give up running completely if you have caught an acute respiratory infection? Or you can run a little at a time to keep fit. How long does it take to recover from a cold? How to return to full running training after illness.

She told Soviet Sport about all this Ksenia Astrakhantseva, international master of sports in athletics, marathon runner and running coach .

Is it possible to run when you have a cold?

“Running is definitely contraindicated even if you have a slight illness or a cold! Stop training altogether and give your body time to recover. Ultimately, rest will allow you to get back into shape faster than if you continued training while sick,” says the Soviet Sport expert.

First of all, the danger of training during a cold is associated with increased stress on the heart and excretory system (kidneys, gall bladder, bladder, etc.). All these organs are stressed and forced to fight the virus. If you additionally “load” them with jogging, you will increase the risk of complications – even to the point of impairment of their functions.

“Even with a normal runny nose, breathing becomes difficult, which increases the load on the heart. This alone may be a reason for withdrawal from training, says Ksenia Astrakhantseva. – If the disease has more symptoms: the temperature has risen, the head hurts – this is a reason to say a firm “no” to training!

And if you run a little, so as not to lose shape

Even short runs during acute respiratory infections can have a destructive effect, says the Soviet Sport expert:

“You may go for a run and even feel better for a while. But it will be short-lived and, with a high degree of probability, will soon go negative: you will feel even more weakness and malaise. This is how the sick body will respond to the load.

The negative effect of jogging during illness can become noticeable even with a delay. Running loads during acute respiratory infections deal a blow to the immune system, creating holes in it. There is a high probability that, having recovered from one cold, you may get sick again - the body simply will not have the resources to fight viruses.”

When to return to jogging after illness

The usual duration of rehabilitation after a cold is 7-10 days. During this time, it is also better to refrain from running, says Ksenia Astrakhantseva.

5-7 days after a cold, you can begin very light training using exercises with your own weight - small sets of squats, push-ups and abdominal crunches. Monitor the load: if you feel weak, stop training immediately. Do the exercises at an easy pace, do not push them to failure.

Go for your first run about a week and a half after recovery. “Keep in mind: you need to resume running training gradually,” says Ksenia Astrakhantseva. - Start with half your load before illness. Increase loads by 10-15% each workout. Avoid sudden changes in intensity."

What happens to endurance if you have a cold?

Endurance is the parameter that suffers the most due to a break in training caused by illness. Research shows that the fastest way to return to previous levels of endurance is interval training. Within their framework, you alternate segments of running and walking, running at a slow and faster pace.

After a cold, start with light 20-25 minute runs: alternate every 5-7 minutes of running with one minute of walking. Build your runs to 30 minutes - walk for one minute in the middle of your run. When you are again able to run without a break for the entire half-hour segment, introduce two or three accelerations lasting 30 seconds or more.

Avoid frequent exercise if you have had a cold. Run every other day. Increase rest time if necessary.

Attention! Before starting training, consult your doctor!

source: "Soviet Sport"

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