While we all know that working out is good for your body, most people don’t enjoy running. Maybe it’s the way you feel when you’re out of shape and struggle to breathe when you’re out of shape. Maybe it’s because running isn’t always easy. It might also be because running is hard to get motivated to do. Being able to exercise while being able to still working at a desk sounds like the perfect solution! Today, technology allows us to run on our elliptical machines or even jog outside without having to leave the building. The benefits, risks, and best practices of this are covered in this article!
Benefits Of Running
If you’re looking for a healthy and effective way to burn calories, running might be the perfect workout for you. Here are some of the benefits of running:
- Running can help you lose weight. According to a study published in The American Journal of Medicine, people who ran at least 30 minutes a day lost more weight over 12 months than those who didn’t run at all. And runners who increased their mileage by 10 per cent saw even more significant weight loss.
- Running can also improve your cardiovascular health. Running improves your heart rate and blood flow, which can help reduce the risk of heart disease and stroke. Plus, running is one of the most efficient exercises for burning calories. A single 45-minute run can burn as many as 900 calories.
- Running can be addictive. If you find that running is helping you lose weight or improve your cardiovascular health, it can be hard to stop completely. But once you start seeing real results, it may be easier to stick with it.
Risks Of Running
Running is a great way to get your heart rate up and burn calories, but there are some risks associated with running as a workout. Here are the main risks:
- Injuries: Running can cause strains, sprains, and tears in your muscles and tendons. If you’re not properly conditioned or if you have pre-existing injuries, running may aggravate them.
- Dehydration: Runners can become dehydrated quickly if they don’t drink enough liquids while running. This can lead to nausea, dizziness, and even seizures. Make sure to drink plenty of water before starting out and during your run to avoid these problems.
- Heatstroke: Running in hot weather can be dangerous if you don’t prepare for it. Make sure to wear sunscreen, stay hydrated, and avoid excessive sweating. If heatstroke occurs, seek medical attention immediately.
Best Practices For Running As A Workout
Running is one of the simplest and most effective exercises you can do for overall health and fitness. It’s a great way to burn calories, improve your cardiovascular health, and boost your mood. But like any exercise, running has its own set of risks and best practices that you should follow to maximize your results.
Establish A Goal
Before you start running, it’s important to have a goal in mind. Why are you doing this? What are you hoping to gain from running? If your goal is simply to lose weight or improve your cardiovascular health, choosing an appropriate distance or speed will be much easier. However, if your goal is more specific for example, completing a half marathon within two months-you’ll need to establish some baseline parameters first. This includes determining your age, sex, height, weight, and fitness level (if you’re not already familiar with these numbers), as well as calculating how many miles per hour (MPH) you can comfortably run for various distances.
If you’ve never run before or are not conditioned for running, start off slowly so that you don’t injure yourself. gradually increase your speed over time rather than trying to do too much too soon.
Warm up properly
Make sure to warm up by doing some light cardio or stretching beforehand. This will help reduce the chances of getting sore.
Once You Know Your Baseline Parameters: Choose The Right Distance And Speed
Now it’s time to choose the right distance and speed for you based on those baseline parameters. If you’re relatively new to running, start with shorter distances and gradually increase the distance over time as your body adapts.
Nutritional Regimen For Post-Workout Recovery
After completing a rigorous workout, your body and muscles are primed for post-workout recovery. Following a nutritional regimen can help speed up the process and maximize your results.
The first step is to replenish depleted stores of glycogen and protein. Carbohydrates should make up the majority of your post-workout meal, as they provide quick energy and help to prevent muscle protein breakdown. Dietary proteins should come from lean sources such as fish, chicken, or legumes. Consuming large amounts of these types of proteins after a workout can cause gas and bloat. Opt for moderate amounts of dairy instead if you’re looking to increase your post-workout protein intake.
Another key ingredient in post-workout recovery is water. Your body needs hydration to restore fluid balance, remove waste products, and rebuild damaged tissue. Some people recommend consuming fluids six hours before and two hours after a workout. Others suggest drinking more during the actual workout itself if you’re feeling thirsty.
Last but not least, make sure you’re taking adequate vitamins and minerals to support muscle growth and repair. Some good sources of these nutrients include fruits, vegetables, nuts, seeds, eggs, and whole grains. Many athletes also take supplements like creatine or B-12 in order to boost performance and recover quickly.
Running is a great way to improve your cardiovascular health and overall fitness, but it’s only for some. If you are contemplating adding running to your workout routine, there are a few things you should know before starting. First and foremost, make sure you have the appropriate level of fitness because running can be very challenging if you aren’t prepared for it. Additionally, be aware of the risks associated with running; whether it’s injury or overtraining, knowing about them will help you prepare for potential problems. Finally, make sure to follow the best practices for running as a workout; these include scheduling rest days between runs and eating properly before and after runs to refuel your body. Thanks for reading!