Health benifits of Running

Hi Friends there are many health benefits of running, some of them have been listed below, it’s a better practice to run daily for atleast 15-20 min daily in the morning

Benefits of Runnning :

• Studies have shown the health benefits of running to be tremendous, reducing your chances of everything from the common cold to cancer. Running is among the best aerobic exercises for physical conditioning of your heart and lungs. It helps ensure the efficient flow of blood and oxygen throughout the body, things that are proven to help to decrease the risk of a heart attack.
• Running -- like other types of exercise -- is a great stress-reliever and may even relieve mild depression. Many runners enjoy reaching the "runner's high" -- that euphoric, clear, and calm state they feel after a long run.
• Research shows that healthy adults who exercise regularly are generally happier than those who don't. As a runner, you'll likely feel more energetic and creative.
• Running helps you improve your fitness and stamina. As a weight-bearing exercise, running also increases bone density, which can fend off osteoporosis.
• Although running is a healthy activity, you should get medical clearance before you start a running program. 
• Running for Weight Loss :

Weight loss is one of the biggest reasons why people start running. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. Running burns about 100 calories per mile for a 150-pound person. Because running also builds muscle mass, your resting metabolism will increase, which means that you'll burn more calories at rest. If you combine running with a healthy diet, you'll definitely notice a difference in the way you look and feel.

•  Prevent muscle and bone loss.

Run to improve Health

Steps to Efficient Running:

1.      Run tall. Gravity and weak core muscles cause many runners to “fold” in the middle when their feet land. This sitting-down movement wastes energy. Imagine that wires are attached to your shoulders, pulling you up slightly. Thrust your hips forward a bit and think “stability” when your foot hits. It’s easier to run tall if you’ve worked your core properly.

2.      Relax. Tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.

3.      Breathe right. Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.

4.      Land on the midfoot. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. And it’s shaky, so your muscles are working on stabilization instead of forward motion. Shorten your stride. It’ll feel odd at first, like shuffling, but once you get used to it, focus on thrusting backward with force.

5.      Run softly. The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.

6.     Swing symmetrically. Check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you have a musculo-skeletal imbalance that can slow you down. Target the weaker side with strength and flexibility exercises.

WARNINGS:

·         Always stretch after you run. It may not seem like you need to stretch after, but it helps you get rid of lactic acid, which is what makes your muscles ache! In addition, stretching your muscles will allow them to become stronger/faster. Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.

·         Don’t feel pressured to continue faster than you’re able. Repeat weeks and move ahead only when you feel you’re ready.

·         Don’t skip the warm-up, and be sure to walk for a bit when you’ve finished, to allow your body time to cool down gradually.

·         Always consume adequate amounts of fluids before, after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.

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