Physical and Psychological Health Benefits of Running And Jogging! 

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Physical And Psychological Running And Jogging Health Benefits:

Running can be defined differently according to various people’s viewpoints. It may be a means of transportation, a hobby, a career, a way to stay healthy and trim, or simply a way to escape danger or stress. Nevertheless, running is equally as versatile in all aspects as the person who is doing it and motivational as well for the mind, body, and soul. Physical

Some may stereotype running, however, we all have the potential to run, just at various paces and on the limitations that our bodies place upon us. Almost anyone can run and benefit from it; however, there are things that a beginner should learn if taking it quite seriously and wanting to build up stamina, fitness, endurance, speed, and strength. Even if running is a leisurely activity that you want to establish into a routine.

Running Versus jogging:

The difference between running and jogging is intensity.

• Running is faster, uses more kilojoules, and demands more effort from the heart, lungs,  and muscles than jogging.
• Running requires a higher level of overall fitness than jogging.
• Both running and jogging are forms of aerobic exercise.
• Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Types of Running:

There are different types of running such as casual running aka (jogging), treadmill running, trail running, racing and marathon running, and plain out running when and where just because.

With any of these types of running it is crucial that an individual have:

• Medical clearance.
• A good pair of shoes.
• Warm-up and stretch always.
• Be hydrated.
• Build up stamina as time progresses.

 

Along with the various types of running are the numerous purposes and reasons for running. These reasons are usually circumvented around health benefits, weight-loss, career necessity, and as a stress reliever, however, everyone has their own purpose for running- and running is very good for the body!

Goal setting for running and jogging:

Think about what you want to achieve from running or jogging.  Issues to consider may include:

• Getting fit – if you’re a beginner, you should start with brisk walking, progress to jogging and work up to running. This should take a few months.
• General fitness – mix your running with other forms of exercise (such as swimming or team sports) to maximize your overall fitness.
• Weight loss – adjust your diet to include plenty of fresh fruits and vegetables, lean meats, wholegrain cereals, and low-fat dairy products. Cut back on dietary fats, takeaway foods, soft drinks, and sugar.
• Companionship – you could run with a friend or join a local running club.
• Competition – running clubs may offer competitive events. Most clubs have sessions designed for beginners through to advanced runners. You can pit your running skills against others in fun runs or marathons.

Things You Need to Know Before Running: 

Running, like any other sport, needs to be understood correctly in order for someone to bring in the maximum results out of it. While most people just go running whenever they feel, you need to make sure that you have a crystal clear picture of where you are going with it.

With the increasing interest in running worldwide, more people are making running as part of their life. If you don’t want to be left behind, you need to start running as soon as possible.

1. What’s Your Purpose For Running?

Different people approach running from various angles. Because of all the unhealthy food around us, the most popular reason which makes someone start running is, of course, losing some weight.

Many people also start running as a recommendation from their doctors to prevent or treat some notorious conditions such as blood pressure. Other ones prefer the saying “prevention is far better than treatment”. These folks know how much running benefits their bodies and that’s why they do it just to stay healthy and in shape.

2. Pay Attention to Your Breathing:

There are some experts who go further and say that a lot of the known health conditions are a result of our bad breathing. If you want your muscles to work properly, you need to supply them with enough oxygen.

Try inhaling using both your mouth and nose to ensure the maximum oxygen amount. Using your diaphragm instead of your chest when breathing, could space your lungs up, so they can hold even more air.

3. Don’t You Ever Forget Warming Up And Stretching:

There is a misconception that people usually try to pass, which is that running itself is a warm-up exercise. I tell you that running is no different from other sports. If you want to go running, you need to warm up your muscles in order to prepare them for more activity.

Cold muscles could easily get injured during extensive activity. In order for you to stay safe, take some time into warming up and stretching your muscles gradually until they are ready for more stress.

Here’s Thirteen Health Benefits For Running And Jogging: 

Studies:

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.

Also,

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.

The following list gives you 13 reason why running is important for your health:

1. Improved General Health:

Running is an exercise that improves your overall health. Running can increase HDL levels in your body or good cholesterol. It can also improve your respiratory cycle, boost your immune system and increase your metabolism. Those who are diabetic or have other diseases can improve their physical well being by running.

2. Maintain A Healthy Weight: 

Burning fat to lose weight is one of the primary reasons many people start running. Obesity can be fought with a regular running schedule. Running is also effective for losing a few extra pounds or for toning muscles. You will notice your body becoming stronger as you build endurance and muscles.

3. help to build strong bones:

Running has been known to slow down the aging process, especially in the bones. The only exercise a vast majority of the public gets is walking from the car to the office, where they sit in front of the computer all day. You will strengthen your bones by challenging them with a regular running cycle. Ultimately, this prevents or slows down osteoporosis and other bone-related diseases such as arthritis.

4. Fight Cardiovascular Diseases:

5. Healthy Diet Motivator:

Not only does running offer physical benefits, but it also motivates you to develop a healthy diet for yourself and stick to it. Regular exercise such as running or jogging increases your awareness of healthy eating habits.

6. Improved Moods:

Aside from physical health, running also helps mental health. Those who run a report that their moods and attitudes improve. Running is said to release endorphins which can cause euphoria, or “runner’s high.” Running occupies the mind and can help treat depression. Above all, running boosts confidence and improves your attitude about your self-image.

7. Relieve Stress:

Stress causes all sorts of physical damage and one of the ways to prevent diseases is to relieve stress. Running is a form of stress relief as it gives you time to sort your thoughts and release tension in your body. You can do a long-distance run to give yourself time to think. On the other hand, you can sprint to relieve anger.

8. Looking, Young:

When your muscles and bones strengthen by running, it means you are not only slowing down the aging process on the inside, but you are also improving your outer image. Running helps the hormones that responsible for human growth which in turn promotes a younger-looking image. physical physical

9. A sense of Accomplishment:

Every runner feels a sense of accomplishment right after a run or jog. Whether you run a marathon or you set a timed goal, you are constantly working to achieve some sort of goal. Once you reach the top, you will feel accomplished and driven to do more. The simple act of staying dedicated to regular exercise is enough to make you feel accomplished.

11. Running Reduces Anxiety And Depression Levels:

Running has an antidepressant effect on exercisers, decreasing anxiety, and boosting serotonin levels. It can also offer a distraction from your problems. Anxiety is driven by negative thinking, thus when you change your thinking, you change your mental state.

12. Better Self-Esteem:

Runners feel confident when they are able to finish a race. The level of their self-esteem increases more when they get to beat their personal bests and set another goal to reach. Perhaps, finishing a 5k marathon used to be difficult as you were starting, but now you can stand much longer runs. physical physical

13. Sense Of Belongingness: Physical

This physical activity is also good for our emotional health. By participating in a marathon with a buddy or with a group of friends, your sense of belongingness is developed. Expressing your feelings and thoughts while running with someone can help stabilize the negative emotions you might have. Setting goals with a running buddy may also be a great motivator for you to achieve more.

Health and safety suggestions with running and jogging:

Suggestions include:

• Make sure you eat a healthy, well-balanced diet.
• Avoid eating directly before going for a run.
• Avoid running during the hottest part of the day in summer.
• Drink plenty of water before, during, and after your run.
• Take your mobile phone with you.
• If using an iPod or headset, do not have the music too loud – stay alert and aware.
• Wear reflective materials if you’re running in the early morning or at night.
• Tell someone where you plan to run and when you think you’ll be back.
• Choose well-lit, populated routes, and avoid dangerous and isolated areas.
• If you injure yourself while running, stop immediately. Seek medical advice.

Choosing running and jogging shoes:

Issues to consider when choosing running shoes include:

• Don’t wear your old sneakers. Poorly fitted shoes are a common cause of injuries.
• The running shoe should bend easily, feel comfortable, and have a wedge of shock-absorbing material in the heel.
• The fit should not be too snug. Your foot will splay as it impacts the ground.
• When buying the shoes, wear the socks you intend to wear while running.
• Have your shoes professionally fitted.

Running and jogging for beginners Some general tips for beginners:

• Contact your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven’t exercised in a long time.
• Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
• Warm-up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
• Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during, and after any activity.
• Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
• Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma.
• Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
• Avoid the ‘peak hour’ periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening.
• Wear loose cotton clothing. Dress your upper body in layers of clothing so that you can take off layers as required.
• Buy an appropriate pair of shoes.

 

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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