Running – alone of the most effective types of physical activity, bringing significant health benefits. However, to achieve optimal results, it is important to consider several recommendations.
This is reported by URA-Inform, with reference to The Conversation.
1. How much to run.
To improve your cardiovascular system and overall health, it is enough to run 3-4 times a week for 30 minutes. This is about 5 kilometers at an average pace. If your goal is weight loss, add one or two workouts per week or increase the duration to 45 minutes.
2. Tips for running
Warm up and cool down. Start with a warm-up for 5-10 minutes to prepare your muscles and joints, and finish with stretching to prevent injury.
Pace and progress. Don't aim for records right away. Start at a comfortable pace, gradually increasing intensity and distance.
Proper technique. Pay attention to your foot placement, body position, and breathing. This will reduce the risk of injury and improve the effectiveness of your workout.
Hydration and nutrition. Drink water before and after running, and eat a balanced diet to help your body recover.
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Proper footwear. Properly selected running shoes reduce the load on joints and help prevent injuries.
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