Categories
Benefits Ways

20 benefit of running sport for the body

20 of the benefits of running sport for the body will be identified today through our platform where sports play an important role in human life, as sport can change his life for the better, is the sport of running, is one of the most important types of sport, as sport has many benefits, It works to improve human health, as well as running sports, to lose excess weight. This is in addition to obtaining the ideal weight, which everyone wants to reach, and works to stimulate blood circulation, and running sports, is an easy sports, which can be exercised at any time, without going to the gyms, or the need for sports equipment.

In this article, we monitor 20 benefits of running sport for the body, and the importance of this sport for human health.

The first benefit: helps to lose weight

If you want to lose extra pounds and lose weight, you have to run. Running is an excellent form of exercise that helps burn calories. However, you should start running slowly and at a low speed in order to avoid injury.

Second benefit: Works to strengthen and strengthen the bones

Regular running helps to strengthen bones and muscles, thereby reducing the risk of bone-related diseases such as arthritis and osteoporosis. Running also improves the density of the bones of your legs and hips.

The third benefit: Promotes the health of the immune system

If you continue to run, you will not suffer from common health problems such as allergies, colds, coughs, flu, and others. Running regularly helps to strengthen your immune system, to be able to resist all kinds of diseases.

The fourth benefit: Resists stress and tension

Running is a form of relaxation, promoting health and helping to reduce stress levels.

The fifth benefit: Improves heart health

Running improves heart health by promoting blood circulation, maintaining blood pressure, and reducing the risk of heart-related diseases.

The sixth benefit: Boosts energy levels

Do you wake up and feel you have no energy at all? If so, be sure to run. It boosts energy levels and helps you perform your routine tasks with vitality.

The seventh benefit: Improves digestion

Running helps to improve digestion and opens the appetite. After running you will feel very hungry, as you will burn a lot of calories. So, you should eat a healthy snack after running.

Eighth benefit: burn fat

Running helps burn more fat cells and helps you get a slimmer body. It also promotes metabolism and helps eliminate unwanted fat.

Ninth benefit: Improves brain health

Running helps promote blood circulation throughout the body. As a result, the brain gets more oxygen and nutrients, which helps you concentrate at work.

The tenth benefit: helps you sleep better

If you have sleep problems, try running during the day. Running helps you sleep well.Your body will be tired, and you will be able to enjoy deep, uneasy sleep at night.

The eleventh benefit: Reduces the risk of diabetes

Studies have shown that regular running helps reduce the risk of type 2 diabetes.

Twelfth Benefit: Helps treat depression

Furthermore, running helps to reduce depression and anxiety levels and makes you feel good about yourself.

Thirteenth benefit: delay the appearance of signs of aging

Running helps you look younger, not only by promoting healthy bones but also by giving you healthy, fresh skin. It also reduces the health risks associated with aging and gives you a strong body structure.

Fourteenth Benefit: Reduces the level of triglycerides

Running helps maintain triglyceride levels in the body and reduces the risk of various health problems associated with this type of fat.

Fifteenth Benefit: Promotes joint health

Running helps to increase the strength of the ligaments and tendons in the body by increasing the strength of the joints and reduce the chances of exposure to injuries to the ankle and knees.

Sixteenth Benefit: Promotes consistency

Regular running helps to enhance hand-eye coordination and helps maintain body balance.

Seventeenth Benefit: gives you a healthy body

If you want to stay fit, run your free time. Regularly running is the simplest way to stay fit.

Eighteenth Benefit: an effective and inexpensive exercise

Running is also a form of exercise that helps you improve your mood, make you physically fit, and improve your health.

The nineteenth benefit: makes you feel better and healthy

Running regularly helps you feel that your health is good. It helps the body to heal and recover and makes it in good health. It also helps to improve the biological, psychological, physical and emotional health.

Benefit XX: Increases our endurance

Taking care to run, helps to improve muscle strength and endurance, it also helps to increase our endurance in general.

Categories
Benefits Ways

5 Mistakes You Make When Choosing a New Sneaker

Sports shoes are the equipment without which exercise can not, and must be carefully selected. What are the top five mistakes athletes make when choosing a new sneaker, and why are they so serious?

What is the only thing you can’t practice without? Your iPod? Mineral water bottle? Sports bra particularly comfortable? Error! The only and most important thing in almost every type of sport – running, parasailing, tennis, basketball – is the right pair of sports shoes. A good sneaker can be the basis for training success or destruction, but it is easy to mistake it.

Mistake # 1: Choose a sneaker making it easier!

“The biggest mistake people make is when they start jogging, aerobic exercise or any other kind of exercise, it’s simply going to the closet and taking out old sneakers,” said Dr. Tracy Rogers, a sports psychologist and spokesperson for the American Physical Activity Council…

Searching popular websites to buy shoes online gave over 4,500 different pairs under the “Sneakers” category, including over 1,000 running shoes, 199 cross trainers, 133 pairs of basketball shoes, 110 pairs designed for tennis practitioners and over 1,500 At first glance, it seems like these shoes can be worn in the office and at training, but that won’t be the right choice!

Mistake # 2: Choosing the right sneakers – for inappropriate training!

First, you should choose the right shoe type for the type of training you intend to do. And yes, this is important. Running shoes are very different from basketball or tennis shoes, in several ways. Improper shoes can cause danger to the palm of the foot and can lead to fractures due to stress, tendonitis and pain, even in distant areas such as the knees or hips.

Each type of shoe has its own characteristics. In running shoes, for example, there are shock absorbers in the heel and the front of the shoe, which are suitable for different surfaces. In walking shoes, the sole is more flat. Runners squeeze more on the front of the palm of the foot, so when running, they should choose a shoe with extra padding on the front of the palm of the foot, while walking shoes should have solid rubber to support the heel. In walking shoes, it is important to have shock absorbers in the heel and palm of the foot and create a continuous movement of the palm of the foot.

In shoes that are not suitable for walking, continuous blows of the heel, palm of the foot and toes on hard surfaces can lead to injuries. In jogging shoes, the sole should be soft and flexible, preferably with airbags, because it must loosen and absorb shocks.

Mistake # 3: Focus too much on the look of a sneaker!

Your sports shoes should be training shoes, not shoes you wear everywhere. The pair of shoes you walk around from one place to another wears out much faster than if you use it for jogging or physical activity only. Buy a pair of shoes that are customized to roam around the city, store good sneakers in the closet once you get home after jogging or basketball.

Mistake # 4: Love to wear the same sneakers for a long time!

Another big mistake many people do when they buy sneakers is not to replace them at close enough intervals. Many people think that their athletic shoes should only be changed when their appearance gets worse, but the shoes start to erode even though their appearance still looks good. The reason we bought sneakers from the star disappears, and we start to feel a weird pain in the knees, hips, and back.

Most experts recommend jogging to replace shoes every 300-500 km. If you don’t run a lot, or you don’t usually run, you should replace sneakers at least once a year. If you do physical activity on an occasional basis, you can extend the use of sneakers by one year, but if you train every day, six months is the maximum use of sneakers.

The shoe size should also be re-checked every year since the foot size will not remain the same. Our feet tend to grow older as we age. Shoe sizes also vary from company to company, so you should not be limited to one size.

Mistake # 5: Choose your own sneakers without help!

Unless you have been practicing the same type of sport for a long time and you know exactly what shoe is right for you, it’s a bad idea to get into a sporting goods store, workout a number of pairs of sneakers, and come up with what you think is best. Instead, just go to a store that specializes in sneakers to get an expert opinion on the right shoe.

The crew in such a shop will check the fit of the foot with the history of your sports activities and information about the good sneakers you have used previously. You can also bring in the seller’s previous sneakers, to draw conclusions about the corrosion pattern, allowing him to fit your shoe that corrects weaknesses with a different shoe type or a suitable insole. The store’s specialized crew takes three measurements – not just one – with the athlete’s foot palm scale.

They not only examine the length of the foot, but also the length and width of the arch. These three numbers together are necessary to determine what size your shoes are. In each shoe the size will be slightly different – size 44 is not the same in every type of shoe – so they start with the estimated size and continue from there. Be aware that it may be a good sneaker shop that also has tough replacement policies, and it is better to ask about it in advance. Other stores may allow you to return shoes only if you have worn indoors, not outside.

Categories
Benefits Ways

Fast Running Definition: Your Brain Dictates The Pace, Not The Body!

Studies on the definition of fast running have discovered that during the enemy, the brain dictates the pace. For example, if it’s hot, the brain expects the body to heat up and slow down, as it approaches the end of the race, the brain screams, “Here we have arrived,” and causes the speed to increase.

What is the definition of fast running?

True, in order for us to run well the feet must be trained, but in reality, the brain dictates the pace in the case of fast running!

If you were like most runners, you discovered the importance of the pace of the enemy after the experience and severe suffering. You start the enemy very quickly and as it should during the first round, but you soon find it difficult to finish the second half of the enemy and learn from this lesson.

In the next attempt, you stay strong so that you can complete the race without reaching vomiting. Over time, you find yourself facing a new dilemma: on the one hand, you keep the pace of the enemy well, but on the other, you feel comfortable.
The definition of fast running and improving the pace of the enemy is running for a certain distance in the shortest time without breaking down your powers, so a very sophisticated art.

The reason for this is that even when we look at the clock, the idea that guides us, whether we should increase the pace, slow it down, or maintain the same pace is the level of discomfort that we think we can deal with.

Until recently, researchers of “effort” did not give much importance to the mental aspect of the pace of the enemy. The common claim was that if you slow the pace in the second half of the enemy, it is likely that body temperature has risen too much or accumulated too much lactic acid (or lactic acid) in the blood (fatigue that produces a chemical).

Dr. Ross Tucker, an effort physiologist from the University of Cape Town in South Africa, and a large group of researchers believe that in addition to these reasons, there is another complex system that works during the enemy.

Their study shows that our brain reads messages coming from the organs, cells, and tissues during the enemy; after receiving these messages, the brain uses this information to set and identify the enemy’s initial frequency and to increase it later. Understanding how these inner senses work is the key to being a good and more powerful runner.

Pace science

Effort researchers adopted the idea of ​​a German researcher, who says the brain controls the pace. In 1996. e. B Olmert claimed that if you perform a task, your brain focuses on the endpoint and therefore, it starts counting down with the calculation of the maximum effort that can be drawn from the exercise to the end.

Several years ago, Tucker and his colleagues, including effort physiologist Dr. Timothy Noaks, began an experiment that examined Olmert’s theory.

The theory is called “Anticipatory organization” – according to this theory, the brain predicts when the enemy is expected to end and accordingly regulates the pace.

“The brain controls voltage performance to protect the body from reaching a point of failure or a harmful level of effort,” Tucker says.

How does the brain know the final limit? Tucker answers the question thus: “The brain receives signals from the body and interprets these signals in the context of dealing with effort.”

Tucker explains: The brain reads the intensity of the voltage and examines with all the different systems in the body (energy, fluid, temperature) Is it possible to maintain a certain frequency that enables us to finish the race, “then the brain changes the running of the muscles to slow the speed of hostility or allow it to increase the speed”.

In one of Tucker’s studies, two groups of riders measured the pace at cold and hot temperatures. Not surprisingly, riders who walked in hot climatic conditions were slower.

However, the group of riders who walked in hot climates reduced the pace unnoticed within five minutes of the start of the measurement before their body temperature rises.

“The fact that they are slowed down too early, shows that the pace is determined by the brain, before an athlete’s physiological factor indicates a lowered pace,” claims Dr. Craig Keane, a sports psychologist and lecturer at the Department of Kinesiology at California State University, Long. Beach. “You don’t slow down because you feel the heat, you slow down because you expect to feel the heat.”

Says Dr. Carl Foster, a professor of mathematical research from the University of Wisconsin. Although predicted regulation works in a way that prevents you from hurting yourself, sometimes the brain can be very conservative and slow down early. How can you prevent your brain from making you slow down so early? “We did research on this, and it seems that the best way your brain learns is through exercise.”

“The more you exercise the more effort and fatigue your brain becomes more precise about your true abilities. Running at a competitive pace at least three times during the pre-race training makes your brain know your body’s abilities.”

Cayenne proposes another strategy: fragmentation of training – passivity. “The enemy in the second half of the training is faster than the first half, which trains you to go beyond the mind when trying to make you slow down in the second half of the race.”

These enemy techniques, help your body and brain, get used to the effort required, in order to perform any training or race at the optimal pace for you.

How can we not slow down the brain?

Feeling tired is often just from the head. Your body usually has more energy to follow. Say it to yourself when your mind tries to slow down.
Think about it, you can practice at a certain enemy pace, but remember that in addition there is a power to think. Psychotherapist and lecturer Dr. Cayenne proposes dividing the distance. “Say your strength,” says Cayenne. During the first part of the race (the first kilometer of the five-kilometer race and the second kilometer of the 10-kilometer race), restrain yourself to resist adrenaline which can cause you to move away from the target and slow down too early.
Keep the focus, halfway, you should focus, Keane says. “Your mind will try to make you slow down because he thinks you need to conserve energy, and when you are aware of it you can fight that feeling.
Training, says Kean, “If you train correctly, you don’t have to slow down to the end, and if you keep a steady pace, you won’t have the energy to increase the pace dramatically in the few meters before the finish line.” Another example is the side of the brain that shouts “I have almost arrived” while you have not yet arrived: “If you hear it at the 32 km of the marathon, block this idea.
More than half of the marathon records achieved at a steady pace. But most of the marathon indices were in accordance with the negative division of the pace.

Categories
Benefits

The Benefits of Running on Music

Research suggests that music can help increase running efficiency and may increase the distance one can travel. Here’s more about it:

Sports and coaching expert Andrew Lane talks about improving the quality of music performance:

 

What is the impact of music on us?

Music not only affects the mental state by improving mood but also by changing it altogether. It can make you relax as you activate it. It can dramatically increase one’s abilities in any activity from reading to exercise. The harmony of the rhythm of music with activity increases the pleasure of doing.

How can music help run?

Music can deceive the brain by reducing its tiredness during work, especially in exercises that require repetitive movements such as running. Research suggests that listening to music during exercise may reduce perceived effort and fatigue by up to 12%. Listening to music can distract your mind while running from a sense of real effort (this is because the brain tends to beat the song more than it does to the heartbeat).
Protect your ears from loud music

Does that mean I will run longer?

The likelihood of running longer increases as a result of reduced fatigue. In addition, research suggests that fusion with the rhythm of music increases the regularity of steps and thus becomes more efficient. Tests on pedestrians found that walking in steps consistent with the rhythm of music improves endurance by about 15%.

What is running with rhythm?

Running with rhythm involves incorporating the speed of running at the speed of the music rhythm, increasing effort, and by accelerating the music the steps become faster. Ideally, the rhythm should be the same from the beginning to the end of the song, in other words it should not contain systemic changes during the song. You can also try songs of the same rhythm when creating a playlist. Applications such as AudioFuel specialize in songs measured in beats per minute.

What is Beats Per Minute?

The music of beats per minute (bpm) is composed especially for running in steps that match the pulse in the track. Each track contains a certain degree of pulses per minute. Duffy’s Mercy path contains 127 beats per minute. The song “Don’t Stop Music” sings by Ryana has 123 beats per minute. Most people find that 150 beats per minute give a slight run and 190 beats per minute reach the maximum running speed.

Does running by the music pulse help to run faster?

Each body has its own natural systems and is most efficient when moving systems. Running with the pulse is a bit like dancing to the music. We tend to dance with the pace of music. The same method is applied in streaming where we have a natural tendency to approve running speed with music speed.

How do I create my music list?

You must choose the right music for the activity you want to do. If you want a light run, you can choose music with a low pulse-like “Finding Hero” for the Mebel band (100 beats per minute). If you feel more energized, you can choose songs that have a higher pulse, such as “See You Baby” for Grove Armada (128 beats per minute). Regardless of the chosen song, one must choose the music they enjoy to hear!

What can I do if I’m not in a good mood to run?

Getting out of the door can be the most difficult step to take when feeling relaxed. But music can help with access to exercise. A person should have a set of stimulating songs at the beginning of their playlist that they can hear when preparing for the run. This simple movement by pressing the “play” button changes the state of mind by giving it a signal that the session has just begun and within a short time one goes out to practice.

Do you have a safety advice when running on the outdoors?

It is necessary to keep the sound low. If you run out and listen to music, there may be a need to understand what is going on. He should be aware of what surrounds him all the time, including traffic, cyclists, dogs and any other potential hazards.

Categories
Benefits Ways

Sports and Diabetes: Running Tips!

For exercise and diabetes is a key tool in living with the disease, here are some tips on running and diabetes!

Many people with diabetes may think that their disease may limit their movement and physical activity! However, this belief is wrong. It is important to realize that they can lead a normal life with diabetes if they maintain physical fitness and exercise adequate physical activity, maintain a proper diet and maintain balanced blood sugar to prevent future complications. And other problems.

In fact, for exercise and diabetes, it is a major tool in coping with the disease, and every type of exercise may benefit the diabetic. Perhaps the most famous and easiest of these sports is the sport of running!

Sports and diabetes is a thorny and very important topic! Here are the instructions that will help you to run the sport without any risk:

1. Check your sugar values

Since hypoglycemia is no stranger to athletes, runners with diabetes should take this into account, because the level of sugar during physical activity changes in the blood. Therefore, it is important to conduct glucose tests immediately before and immediately after the activity, to detect the sharp drop in sugar and treat it accordingly. Of course, during a running exercise, it is difficult to take a sugar test so it is very important to conduct a number of tests before running during the day of exercise. If possible, during prolonged running, it is recommended to use a continuous glucose meter that gives results in blood glucose at every moment.
2. Convince one of your friends to participate in running exercises
Exercise is easier when we do it with someone and not alone. Take a partner, motivate your friends and do joint sports activities together. This experience will increase your enjoyment of running exercises and increase your damage along with the health benefit of the body.

 3. Wear ID bracelet

It is important to wear a sign indicating that you are diabetic, whether it is a bracelet, necklace or another document of knowledge. This is especially important to give you first aid if needed and to identify your condition when needed. You can also add the name of a relative who can be contacted in an emergency, and indicate if you are taking insulin. These details are very important to assist you in case of a need for an emergency ambulance.

 4. Wear comfortable shoes

One of the most common complications of diabetes involves various problems in the palm of the foot, and therefore runners with diabetes have a greater responsibility in choosing running shoes. To avoid discomfort during running and more serious problems later on, it is important to choose comfortable running shoes specially designed for diabetics as well as wearing breathable fabric socks that will help you travel all the way to the finish line.

5. Provide sugar available during the course

Before running a long distance it is important to have sugar, such as energy-rich engravings, a proper glucose drink, fresh and dried fruits. Carrying the sugar-containing discussions at hand is important for cases where blood sugar levels are low during physical activity. Consumption of sugar available in small amounts is important to balance blood sugar levels, enabling you to gain strength to continue running.

6. Choose your meals before exercise smartly

It is important to have a snack rich in energy no more than an hour before the exercise to ensure your body is supplied with energy and sugars, but this does not mean you never eat simple sugars according to the idea that they will be consumed as soon as you start to exercise, you may put yourself at risk Sudden high sugar and high immediately after the meal, or drop sugar immediately after the exercise effort, and the inability to continue for a long time. However, the smart alternative is to choose foods that contain complex and high carbohydrate content in dietary fiber, which may provide energy for a longer period without causing a direct and rapid rise in blood sugar levels. We remind you here of the importance of avoiding simple sugars in general in the diabetic system at all times, and the use of sugar substitutes and healthy industrial sweeteners, especially made of sucralose and at the right times!

7. Listen to your body

On the day of the race, listen to your body, get to know the path, plan resting points, slow down or consume available sugar. If you have a cold sweat, dizziness, feeling weak or unstable, palpitations and faster heart rate than usual, you should see this as a warning sign, and be aware of whether you need to balance your blood sugar level. It is important that you be real winners and decide when to withdraw.

8. Run to your thoughts

Running to music may increase your motivation. However, it is important not to exaggerate and listen to your body, to the heartbeat, and to your pants while running.

In short, walking and running healthy, easy and enjoyable, is based on pre-preparation and proper behavior tailored to each person and his body. Pre-preparation is what may make the difference between reaching or watching the finish line from afar … Preparation … the right preparation … are the means to practice fun and healthy!

Categories
Benefits Ways

10 Tips For Beginner Running Sports

Running for some may seem easy and simple. Feet in front of the other by swapping quickly until you reach your final destination, but there are those who feel that the burden of running frustrated and lose his enthusiasm quickly in the middle of the road and use the first taxi or bus to take him to his destination instead of completing the desired distance Running. So there are many challenges facing runners, especially beginners.

It is normal to feel a little dreadful on your first day of running, but after you practice and become almost a daily habit, you will feel very happy as you exercise. To become a habit of running, it is essential to learn some general rules and tips that will help you in your career as a beginner in the world of running.

In this article we will review some important things to take into account before starting running and the challenges of running at an advanced age and will learn about the differences between free-running and running on treadmills and how to maintain your life and personal security as well as the appropriate position of the body shape during the run, and how to avoid injuries and muscle pain and joints after the exercise.

1. Perform a thorough medical examination

A thorough examination, especially the heart, is important before you start running, to make sure you are free of any genetic or chronic diseases. Even if these diseases are found, it is possible to practice running after consulting and discussing with doctors to make sure there is no negative effect on the body.

2- Learn about the advantages of treadmill and free running

There is controversy between supporters of running treadmills and supporters of running abroad in large areas and areas dedicated to running. Each view has its merits. The treadmills have several advantages, including:
– You will not experience weather change problems such as rain, snow or extreme heat.
– You can stop at any time.
– The surface of the device is soft and equipped to absorb shocks better for the joints of the body.
– You can go to the bathroom any time you like.
– You can practice your exercise at any time of the day and even alone without company.
– You can calculate and follow the GRIC rates and improve them daily.

Free running features include:
– You are not required to participate in the gyms to practice.
– You can continue your workout even when traveling.
– Give you a practical experience of racing and marathons, where they are organized on the streets.
– Free running allows you to enjoy nature and the refreshing atmosphere in the woods or on the beach, coasts or even mountainous areas.
– Motivates you to complete the exercise, as you are committed to ending the distance or duration The treadmills are enough to get off the device to stop running.

Walking treadmills can be important as a gradual start to the free-running stage, as they may help you strengthen your muscles at first and prepare you for running in the open. For those who complain that running on treadmills does not have the same challenges as runners in freestyle running, you can simulate the difficulties of roads and streets from up and down the level by adjusting the level of treadmills, you can raise the level of inclination gradually from 1 to 5 according to your ability. Also, if your goal is to keep track of your fitness development and record it by calculating the number of calories burned, heartbeat, and improved speed and performance, of course, treadmills, are ideal.

3 – Run at the age of fifty

Some inhibitors may say running after 50 is difficult or harmful to health, but this is not the case. There are a few tips and precautions to consider before you start running:
– Discuss with your doctor .. Make sure that your general health is good so that you can exercise a violent sport such as running.

Adjustment of your goals .. Running in the youth phase varies with age, this year of life. You can run at the age of 50 without a problem, but you have to adjust your goals in distances and speed to suit your age.

After running, you can take a break… After each run before you start running again. It is possible to run day after day, not daily, as you used to be in your child, each depending on his ability and body energy. It does not mean that you have a rest day not to move completely, you can walk or do stretching exercises or yoga or even other sports such as swimming, cycling, etc.

Keep your balance .. Do some yoga exercises, or stand on one foot (alternately) for 30 seconds.

Increase the strength of your body .. Human loses part of the muscle mass over time, so it is necessary to maintain the strength and cohesion of your muscles by doing some exercises such as pressure and mind, and squat, which are exercises to help you run well.

Keep your body flexible .. Keep your body flexible well, it is possible after running that you get some joint pain, back and muscles, so you have to resort to workout exercises to stretch muscles regularly in the morning or exercise yoga, this must help you a lot. A good pre-work-up warm-up also reduces post-running trouble and pain.

Prevent injuries .. Keep what we have said tips, and if you notice any injury, you should consult a doctor early, and do not neglect your injuries so as not to worsen.

Be patient .. If you have an injury, you have to be patient until you recover completely, listen to the recommendations of doctors and do not rush running.

4 – Commit to a good warm-up before running

The warm-up process helps to expand the blood vessels and helps stimulate and stretch the muscles to ensure that oxygen reaches them in sufficient quantity before starting running. The warm-up also helps to increase body temperature, which increases the efficiency and performance of the body during running, as well as raise the heartbeat slightly in preparation for the violent effort that will be made during the run. The warm-up process takes 5 minutes of aerobic exercise. You can start running lightly and don’t rush to run once.

5 – Take the optimal sports situation

This helps you run faster, more efficiently, more comfortably and with less stress. In order to reduce the chances of injury during running you can follow these instructions:
– Look forward while running .. Do not look at your feet, so for your safety and take the best position to breathe.

– Go down on the middle of your foot during the run .. Falling on the instep tired leg muscles (especially calf muscle), and landing on the heel puts severe pressure on the heel joint, both of which may runner exhaustion and loss of energy quickly. It is best to land in the middle of the foot and then give the body a boost through the forefoot.

– Make your feet upright in the direction of your movement .. Changing the curve and angle of the foot in or out during running may occur injury to your feet. If you’re not used to it, you can slowly train yourself to do so.

– Make your hands at the level of your waist .. The normal position of the arms to be the angle of the elbow 90 degrees. Beginners tend to bend their arms to the chest, especially when they are tired, and this, unfortunately, makes them more and more fatigue and cause pressure on the muscles of the shoulder and neck.

– Relax the palm of your hands .. When you give your arms and hands some relax as much as possible. You can imagine that in both your palms you carry a raw egg and that you don’t want to break it so you can imagine how to stretch your hands and reduce stress while running.

– Test the position of your body .. You have to make your back straight, erect tall, and your shoulders in a normal position below the level of your ears, and pelvic bones in a neutral position. You should also test your body periodically while running, especially at the end when you are tired, for fear of injury to your neck, shoulder or lower back. When you feel that your back has been humping a bit, remind yourself to pull your back slightly.

– Rest your shoulders .. Giving shoulders relaxation and forward guidance makes your back straight and makes you avoid convex during running and facilitates breathing. But don’t let your shoulders bend too much forward.This will make your chest tight and your breathing more difficult.

– Move your arm from the shoulder joint .. The arm should swing from the back to the front of the shoulder joint, not from your elbow/elbow joint. In other words, imagine that your arm is like a pendulum and that it swings back and forth from the shoulder joint, making your elbow back behind your body and then back to you in a reciprocal form of left and right while running. Your hands are always at the level of the hip joint grazing around.

– Avoid jumping during running .. Ease the impact of your step on the ground and focused more on the rapid push more than hit the ground with your feet strongly. Movement from top to bottom and vice versa, both dissipate your body energy and are especially difficult for your lower half. Take shorter, leaner steps like walking on hot charcoal and afraid to burn your feet. The more you lift your body off the ground, the more shock your body will fall to the ground, making your feet feel more shocked to land and become more tired.

– Make your arms close to your sides .. And avoid swinging arms. The more your arms swing in front of your chest, the more convex your back will make your breathing harder. Shortness and shallowness make you more susceptible to muscle strain in the abdomen and forehead. Imagine a line that divides your body vertically in half, and don’t let one of your arms across the other side of that line.

6. Calm the body after exercise

It is a process we take to move the body from violent running to sleep, to avoid muscle strain and muscle and joint pain, as well as to gradually slow the heart palpitations and deliver oxygen to all the muscles that have suffered during the run. This process takes 5-10 minutes, and then you start drinking enough water or proper sports drinks.

In order to do a good calming, you should avoid bouncing in the meantime. Do not stretch your muscles to the point that makes you feel pain (the goal of calming is to relax the muscles), make sure to stretch and tighten the muscles on both sides of the body, breathe slowly and deep during the extension and do not keep yourself (this extension is an aerobic exercise Important for post-running).

7 – organize your breathing during running

– Self-regulation during the running of the important things .. You may not be used to taking a deep breath and maybe a victim of some theories wrong about breathing. You may have heard that runners take their breath out of the nose and take it out orally. This may be true in some sports, such as yoga and some sports, but it is not, of course, the best way to go through a violent sport like running.

During running, the best way to inhale is to breathe through your nose and mouth together. The body needs enough oxygen to supply your muscles with what you need to burn and produce energy. Although nasal breathing is healthier in normal situations, it helps to purify and warm the air entering your lungs, but the nose alone will not provide you with enough oxygen.

As for the exhalation part, it is best to take it out of the mouth as is common, but try to focus on the output of the entire breadth, and not only in a way shallow breathing, this will help your body to get rid of carbon dioxide in an effective and fast.

– Adjust the position of your body to help you breathe properly .. (As mentioned above), it is important to adopt the pattern and style of breathing through the abdominal muscles, with deep breath you have to push your abdominal muscles out (and not only extend your chest only) so that the diaphragm stretch comfortably to accommodate the greatest amount of air.

It is not bad that the duration of your inspiration is two to three steps running, as well as your exhalation, there is no harm that the equal duration. There is research saying that two steps for a brother and a similar exhalation are sufficient (2/2) or (3/2), depending on your ability to organize yourself and make it more efficient.

– For beginners, you have to work out exercises to regulate breathing .. The best of these exercises that you have the ability to say the whole sentence in a clear and sound without gasping, and is called a test “keep up with the conversational self”, if you feel that you are panting and can not organize yourself you can slow down your speed or shift from Run for a few moments and then resume running again. The process of self-regulation often takes a short time and your body gets used to it, so don’t worry too much about it.

8 – Keep your personal safety during exercise

– Use your common sense .. To make sure some important things such as holding your shoelaces athletic well, which ways will behave and the extent of safety in them, will you run with a person or a group you know and trust.

Checking your personal safety is not just before running, but also during running. You should make sure that you are running away from the street in the designated areas on the sidewalk. If you do not have to run down the street, it is best to run against cars (so that you are facing cars) For its leaders, they can see you.) You should observe any excavation or cracking in the streets, sinks to avoid them, and also test your tracks, side roads, and intersections.

– Make sure you are visible .. especially for motorists. Promise yourself to wear light-colored clothes. If you are running in a foggy atmosphere, early in the morning or at night, make sure you wear reflective clothing that gives a light reflection to alert drivers if they are highlighted.

– Reduce your mental distraction while running .. It is difficult for some to run without listening to music, but the best fact is running without the use of earphones (iPod, MP3), because these things lose you an important sense of your senses of hearing, you may not be able to listen You may not be able to protect yourself from stray dogs that may run behind you while running, or any other danger or threat. Earphones can be used when you are walking on a treadmill in the gym or in your home, so you will never be exposed to the kind of risk you face on the street.

– Do not run alone at night… No matter how satisfied you, better to conduct at night with a group or with a friend.

– Stay with you means of identification .. You can keep your driver’s license, or your health care in your pocket or write your ID number on your shoes in case of emergency. This may be the quickest and easiest way to get to know you and thus provide better and faster medical service. You can wear your identification bracelet and a number that others can call in an emergency.

– Do not assume the attention of motorists .. Remember that many drivers may not be attentive to their preoccupation with listening to the radio or talked on their mobile phones, or may follow the road maps while walking. So do not rely on their attention to your personal safety, so be aware of the cars and try to focus in the eyes of the driver during the intersections to avoid any error or accident as much as possible. And don’t forget that the best is to run in the designated places.

9 – Pay attention to the runners next to you and the cyclists

– Better to have some money .. You may need some money for emergencies, such as a storm or heavy rain requires you to take a taxi and return to the drawers, or you may even need to drink water or drink a drink or food after running. Don’t rely on credit cards.

– Believe your intuition .. If you feel uncomfortable for a place or to run with someone, change your direction directly to another destination.

10 – Try to respect and maintain the rules and ethics of running

Maintaining your running rules is important to ensure that others are not harassed while you exercise, so as not to irritate those around you or the residents of your area. These include:
– Do not acquire all the way.
– Keep the right lane of the road unless you want to skip one.
– Bind your personal lane as much as possible and do not move between lanes.
– No bushing occurs during your grip, such as key bushing or silver coins in your pocket.
– Make sure you can hear others well and don’t put headphones on your ear.
– Do not stop suddenly during the run Vsdtkm behind you.
– Look at both directions on the road before moving from lane to lane or before crossing a street or intersection.
– Set aside if you are calling or want to rest before resuming your run.
– Do not dump waste like bottles of water on the road, nor do you pour water into the ground while you are running. The exception to this is running in marathons or races, this is normal and there are those who clean the road behind you.

Running is going to give your days more life. Running is a time when you are free to let your mind get rid of the tangles and stresses of life, so you can return to your life in a quieter, more effective spirit. Some also describe it as a way to search for your inner peace, and to dispel your fears and anxiety.
Runners

Categories
Benefits Ways

How to Run .. Without Muscle Strain or Physical Fatigue!

Everyone wants to exercise without feeling pain or stress, and because running sports has many benefits such as burning fat accumulated in the body and strengthening bones, and stimulate blood circulation in the body, but how do we exercise running properly? We all love to exercise, and we want to learn the right way to use it to improve the mood, and the ability to do various things despite the age… The proportion of older people who are able to exercise without feeling pain, higher than the proportion of young people who complain of back pain when doing various work In this article, you can learn more about the right way of running and how to practice it.

Correct running method

There are several procedures that I have followed to practice running properly:

Install the header mode forward

Involuntary movements in the body can control the position of your head and body you may find your head slightly bent or raised from the normal level, all you have to do is to stand before running and look at a point in front of your eye at a distance of 30 to 40 meters, to stabilize the position of your head, this movement facilitates Tighten the neck and jaw muscles, because looking down makes the neck and mouth area relaxed, causing muscle tension in the neck, so prepare well for the sport of running your head straight forward, until you get full balance.

Install the shoulders

Try to hold your shoulders in a straight angle, not bending down like you’re carrying something heavy on your back. Stand firmly. Return your shoulders back in proportion to your body posture. You can stand a little in front of a mirror to see your shoulder position, because the curved position as you run It hinders oxygen from reaching your muscles, thereby blocking your ability to breathe.

Install the arm

If you try running you will find that the tight arm affects the length of the distance and the muscles of the shoulders and back, and this gives you the feeling of not wanting to complete the exercise, try to install the shoulders by the hands, fixing the elbow at a 90 degree angle with the arms relaxed a little, move them while running back and forward .

The movement of the arms back and forward pushes the body to run forward, keeping hands relaxed on both sides of the body does not push forward and wasted a lot of effort.

Move your body forward

The body should be slightly tilted forward. This will help make the heel of the foot not firmly hit the ground, going down on the middle of the feet, making your body pressure on the thighs, reducing fat in this area and tightening the muscles.

Install the leg

Some beginners, when practicing running, believe that shaking the legs before starting running, is useful in warming up and strengthening the legs, but this method causes pain in the lower back and thighs, it is advised before running, not to shake the thighs and legs, and we find that in the world championships do not shake the leg.

Bend the knee

We see the way children run, jumping with running, do not do this, this method exposes the foot damage when the foot hit the ground, so the practitioners of this sport advised to bend the knee to push you forward with the foot fixed to the ground, jumping up and down affect your knee.

Get off on the middle of the foot

When running on the foot, athletes are advised to avoid getting off the heel. Down in the middle of the soles of the foot, the impact creates pressure on your thighs and makes you give up easily. It is painful to the heel area. It can cause you to sprain your ankle. Toes should be stretched out. Forward, so you can control running faster, and don’t allow fingers to hit the ground.

Agility

Keep your agility on the right track, as agility accelerates your rhythm, fear of falling may create insecurity when running, but only in your unconscious mind, you should feel relaxed when running because your foot won’t hit the ground, As long as you follow the correct running method.

There are several ways to breathe properly. You can take an inhalation and exhale regularly, through your nose or mouth. Using the right breathing method gives your body the most oxygen, to take longer, or to breathe every two steps running like a pro.

In the correct running method, you must maintain your correct breathing method, to allow oxygen to enter as much as possible, such as:
  • You can breathe from the diaphragm or from your abdomen. Open your mouth while running, to allow as much oxygen to enter the trachea.
  • Take inspiration when you put your foot on the floor when you start exercising, and when you step down with your foot while running.
  • Exhale when you put the other foot, running in succession to the feet, all you have to do is take the same at the first step, and take out the same when the second foot falls to the ground.

Drinking water while running can help you breathe better. It also gives you another muscle that will help you burn fat and provide you with the energy needed to complete your workout.

Tips for practicing the correct running method

Athletic Shoe

Choosing a shoe makes it easier for you to run. This is because shoes made specifically for exercise do not allow the foot to hit the ground directly.

The right place

Choosing the right place makes it easier for you to practice the right way of running. This is because mountain land and unpaved land lead to foot problems such as sprains and other injuries, so it is important for you to move away from places with stones, and choose a land similar to the ground of sports clubs dedicated to running if you can not From subscribing to a club.

Clothing

The choice of clothes made of cotton, is the best choice starting from socks and underwear, even external clothes, and this is because cotton absorbs sweat, and you must choose clothes comfortable and appropriate to the body, tight clothing does not make you feel comfortable when running, especially when running in the public streets .

Patience and planning

Do you want to see the result of running immediately, whether to lose weight or strengthen bones? You should know that this comes gradually, set half an hour to run, start practicing the right way step by step, adjust the movement at first you will find yourself slow, you know that when you practice a new skill you overcome the old way, when you get used to the method Running right regularly every day, you will control your speed in two weeks, do not increase the distance every week, wait two weeks and increase the distance.

Proper nutrition

Proper nutrition gives you the energy you need when you exercise because it contains all the nutrients, minerals and vitamins useful for exercises, such as eating vegetables and fruits.

Water and liquids

Drink 1 to 2 liters of water per day, preferably drinking water during exercise because it provides energy and helps you burn fat, and because the water expelled by the body sweat and urination, exposes you to dehydration, so you need to drink liquids such as home-made juices without sugar -To make up for lost fluids from the body.

Breathing

Follow the correct breathing methods mentioned earlier while running, so that your body can supply the oxygen you need during the run.

Participation

Try looking for someone who encourages you to do exercise, run with you so you don’t get bored and let time pass quickly without getting tired.

Contraindications to running exercises

Most people wonder if there are contraindications to running, such as:

  • Bone patients, such as osteoporosis.
  • Suffering from heart disease.

In conclusion, running makes your life and health better, and make your daily performance better in your various activities.