The benefits of running: how running affects human health

Anyone can run

And it is true.
However, it is important to know the right running intensity that is right for you and will be beneficial for your health. But everyone understands intensity differently, and choosing the right amount of training is not easy. Before you start running, you need to undergo two key medical examinations that will allow you to understand the capabilities and reserves of your specific body. And then, based on these data, build the intensity of running training.

When determining the intensity of running, it is important to look at the capabilities of the musculoskeletal system, cardiovascular and respiratory systems of the body. All this can be determined using biomechanical and functional diagnostics.

How does overtraining happen? A person, unnoticed by himself, rejoicing that running is easy, begins to increase the load each time.

– Sleep disturbance: difficulty falling asleep, interrupted sleep. This condition is also accompanied by mild excitability.

Loss of appetite: I don’t feel like eating. Or vice versa – a constant desire to eat something.
Resting heart rate is above 75 beats per minute.
Aching local pain in the joints (knee or foot) after a short run.
Abnormal blood pressure – above or below normal.

If you find these symptoms in yourself, then rest for 3-4 days. All symptoms have passed and you can return to running. The symptoms have not disappeared - you need to go to a specialist.

If you are concerned about your heart rate after a run, then it is better to contact a sports cardiologist, because they have different criteria for assessing the state of the cardiovascular system of runners than a regular doctor. Often alarming indicators of heart function for a person who does not lead an active lifestyle are the norm for an athlete and are not dangerous to health.

For those athletes who can visit a professional sports clinic and see specialists, it is recommended that once a year they do a comprehensive diagnosis of the functioning of the entire body, especially the cardiovascular system. There are such centers in Moscow and St. Petersburg.

Running and heart

Expert: Simon Matskeplishvili, cardiologist, professor and doctor of medical sciences

, author of numerous monographs and dissertations, heads cardiology at the University Clinic of Moscow State University. M.V. Lomonosov, member and professor of the International Academy of Sciences at the United Nations.

The heart is the most important and complex human organ. A person lives and feels through it. As a rule, despite the importance of this organ, people take little care of it. The heart is the engine that forces blood to move through hundreds of thousands of kilometers of blood vessels. The heart is a four-dimensional organ consisting of 4 chambers. The heart is a mechanical and electrical organ.

The effect of running on the heart

For normal heart function, a regular supply of oxygen is necessary. Increasing the flow of oxygen to the heart is possible through the flow of blood. During running, when the heart is working under load, the heart takes all the oxygen. In this situation, oxygen flow can be improved by either increasing the force of ejection or the frequency of contractions. It is very difficult for the heart to sharply increase the force of contractions if a person is not sufficiently trained, if he does not do this every day. An effective way to increase the flow of oxygen to the heart is to increase stroke volume. This requires daily training. This is how the heart's ability to contract increases.

If the heart is trained, it is capable of pumping out 100-120 milliliters of blood. This is a more efficient way to shorten. This way it becomes more trained. High-intensity training is beneficial as long as it is done regularly. Irregular intense training can negatively affect the functioning of the heart. In general, regular running exercises are good for your health. Running helps break down chronically high concentrations of adrenaline, which is a cell-killing hormone. Despite this, we must not forget that running is also a serious strain on joints, bones and ligaments.

Running and heart rate

It is important to keep your heart rate in mind while running. Very often, athletes wonder what is useful: running for an hour at a heart rate of 170 or three hours at 120? Both options are acceptable with the appropriate degree of training. Myocardial fibrosis often occurs in professional athletes. The most serious consequence of which is cardiac arrest. Excessive activity increases body temperature, sweat compensates for this load, but the body loses fluid and the blood thickens, causing blood clots to form. Runners also lose potassium and sodium from fluid loss. This leads to heart rhythm disturbances. Excessive running activity without appropriate preparation causes harm, manifested in impaired blood supply to the heart, dehydration, and internal overheating.

Running heart rate

The maximum heart rate is 220 beats per minute. Submaximal – 220 minus age. Accordingly, if you are, for example, 34 years old, your heart rate zones line up as follows:

Maximum permissible: 196-220;
For intense load: 196 - 15%;
For medium load: 165-196;
For a state of rest: individual low bar – 165.

The lower a person’s initial heart rate, the easier it is for him to train. It is better for beginner athletes to train in the first two zones (rest - medium load). Trained people usually have a low heart rate at rest.

Potassium for the heart

The body must compensate for any damage, otherwise a sudden load gives rise to micro-problems. Potassium is very important and beneficial for heart function. Potassium is found in dried fruits, bananas, black currants, watermelon, and potatoes.

Potassium is even more important than magnesium for heart function. Potassium does not accumulate in the body. Therefore, potassium-rich foods should be consumed regularly. You cannot accumulate potassium for future use. It is very important for joggers to replenish potassium reserves in the body.

Pressure and running

It's normal for your blood pressure to increase while running. It is important to remember that vasoconstrictors, when released into the bloodstream, can excessively increase blood pressure during running. These medications typically include medications for runny nose and nasal congestion.

A person who runs should undergo regular cardiovascular examinations. To achieve this, several types of research are carried out.

An electrocardiogram determines the impulses of the heart.

Echocardiography (ultrasound of the heart) determines the speed of blood flow and the degree of correct contraction of the heart. During such studies, heart problems that are incompatible with running may be identified. For example, hypertrophic cardiopathy, which often causes sudden death in athletes.

To get a complete picture of the condition of the heart, it is also necessary to take general and chemical blood tests and blood tests for sugar and cholesterol.

It is equally important to check the functioning of a person’s heart under load (on a bicycle or on a treadmill). Stress testing is an opportunity to find out the body’s abilities under reduced load.

During physical activity, it is checked how the heart behaves electrically when the pulse does not increase. Also, during physical activity, narrowing (atherocolorolytic plaques) can be observed. This means that certain areas of the heart do not contract. Eventually, the narrowing can rupture, forming a blood clot that impedes blood circulation. The most severe consequence of this process is a heart attack. In relation to sports, such testing determines how the body reacts to increased pressure and how quickly the pulse rises. The pulse should increase progressively.

Heart checks should be regular (once a year) after 45 years for men, and after 50-55 years for women.

Taking into account genetic predisposition when choosing the intensity of physical activity is no less important than regular medical examinations. Unfortunately, cases of sudden death during marathons are regularly recorded. Most deaths occur from arrhythmias, usually genetically determined. In athletes, the heart may be susceptible to hypertrophic cardiomyopathy.

Symptoms: palpitations or severe dizziness. At this moment it is necessary to increase the pressure, to do this you should raise your legs up.

Bad habits and running

Bad habits and infections are conditions that negatively affect a person's condition during and after running. Of the bad habits, smoking has the most negative effect on the body.

Smoking is the worst disaster a person can do to themselves.

Nicotine causes a strong spasm - a strong effect on blood vessels. Of course, smoking has a negative effect on the blood vessels of any person; for joggers, it is an additional burden on the blood vessels and heart. It's never too late to quit smoking. Smoking any nicotine-containing substances (hookah, cigarettes) has a negative effect on blood vessels.

Infections are accompanied by fever or nasal congestion. Such conditions greatly impair the quality of running and increase the recovery period. You should first heal and then continue running.

At the finish line, many professional or amateur athletes use acceleration techniques to improve their results. Many people wonder: does sudden acceleration at the finish line have a negative effect on the heart? Sharp acceleration at the finish line for several minutes is not dangerous for the heart. After stopping the load, it is recommended to leave the slow load for a couple of minutes so that lactic acid continues to be eliminated. Lactic acid is the cause of prolonged fatigue after intense physical activity.

It is also worth remembering that leaving a sport is much more important than entering. It is not recommended to suddenly quit intense training. If you abruptly stop regular training, fibrosis of internal organs is irreversible.

Be healthy and exercise wisely!

Harm to the musculoskeletal system

Both long runs and short distance running can have a negative impact on the spine and joints of the lower extremities. Running is one of the most accessible sports that does not require financial investment. I wanted to, by a strong-willed decision I put a run in my diary and start healing the whole body, at the same time cheap and cheerful.

When running, the impact load on the musculoskeletal system increases 7 times compared to walking at an average pace. Incorrect running technique increases the load on the knee joints and ankles and promotes lateral displacement of the vertebrae. This increases the risk of microtraumas of cartilage and intervertebral discs, which, in turn, leads to arthrosis and arthritis.

This begs a reasonable question: is running beneficial or harmful? Undoubtedly, physical activity is useful, but only if you follow the running technique. At the same time, equipment for training is important. A tracksuit should not restrict movement, and sneakers should be chosen with shock-absorbing soles, which reduces the impact load on the joints and spine.

Running for weight loss

The beauty of running for weight loss is that it forces almost all the muscles of the human body to work, while in itself it is already a physical exercise, that is, you do not need to create any kind of sports program, just go to the park, to the stadium, or even just to the street and start running.

But meanwhile, not everything is so simple. To achieve the best results, you need to understand what types of running exist and what effect they have on human health.

The benefits and effects of running on the body

Running is the simplest and most effective physical exercise that allows you to use almost all parts of the ligamentous and muscular system. In addition, the joints of the human body also receive a useful load while running. Running increases blood circulation, saturates all organs and tissues with oxygen. It trains the vascular system and prevents many heart diseases.

Jogging helps cleanse the body of harmful toxins and waste. During exercise, blood begins to move through the vessels with high intensity. Through the walls of blood vessels, many waste substances enter it, which are eliminated through sweat. With slow, long running, the body's metabolic processes are normalized, and the cholesterol level in the blood decreases.

Jogging helps you get rid of extra calories. No wonder running is considered one of the most effective ways to lose weight and is included in most weight loss programs.

According to scientific research, running promotes the production of endorphins - hormones that make a person feel joy, happiness and optimism. In addition, running increases a person's endurance, making him more efficient.

Regular running training improves the body's recovery functions. This effect will be especially useful for people who often work night shifts. As a result, a short run turns out to be more effective in invigorating than a relaxing rest or even sleep.

Studies have shown that almost 70% of men who started running regularly have improved reproductive system activity. In other words, running can also enhance male potency.

It is an established fact that jogging has a positive effect on the nervous system. A person for whom running has become a daily norm of life becomes less hot-tempered and more balanced, he controls his emotions more effectively and tolerates stressful situations more easily. For many people, running helps reduce depression or get rid of it completely.

It has been proven that jogging has a positive effect on a person’s mental abilities, as it increases the level of concentration, self-control and brain activity. Running can also provide invaluable help with various sleep disorders, as it has a calming effect on a person’s emotional and psychological state.

We must not forget that running is an excellent tool for increasing physical strength and endurance. With the help of running, the muscles of the legs, abs, arms, neck, and buttocks actively develop. A person becomes more dexterous and stronger.

While running, our body gets used to consuming less oxygen. And this is very useful for us. A large amount of oxygen for the body is poison. The body burns out quickly. When a person runs a lot, the amount of oxygen consumed is reduced, and thus we extend our life.

2-month online course “How to start running and not quit”Make running a habit for life!

If we regularly run, our capillary network gradually, over the course of two to four years, begins to grow, blood supply improves, and then the functioning of all muscles and internal organs.

When jogging, qualitative changes occur in the musculoskeletal system. Cartilage and bone tissue become more prepared for stress, and muscles become more adapted to physical activity. All this prolongs the good condition of the whole body, which will subsequently make it possible to feel healthy and vigorous after 70, 80 and even 90 years.

An important and, probably, one of the main points in the list of beneficial properties of running for amateurs is anti-stress therapy. When jogging at the right intensity, excess adrenaline and cortisol are burned in the body. This is important in order not to overload the cardiovascular system. For city dwellers, low-intensity running is the path to a healthy, comfortable and long life.

There are also benefits from running in relation to metabolic processes in the body. They increase and are activated, which leads to positive adaptive changes in the body, including the burning of excess fat deposits.

The benefits of running

Staying fit is the main goal of running. Most people run in addition to other physical activities at the gym. But many limit themselves only to running. And even in this version, its benefits for the body are very significant.

Common benefits of running include:

improvement of the functional state of the central nervous system;
activation of blood circulation;
strengthening the immune system;
training of the vascular-cardiac system;
relieving nervous tension.

The calming effect of running is due to the fact that it promotes a more active synthesis of endorphins - pleasure hormones. The more active the running, the greater the amount of these hormones produced. Endorphins not only improve your emotional state, but also help get rid of pain and suppress hunger.

In psychiatry, running is used as a treatment for nervous disorders and depression. Psychologists believe that people who run are much more sociable and friendly than others.

Physically, running primarily affects the cardiovascular system. Regular training increases the physiological capabilities of the heart and blood vessels, as well as the aerobic performance of the respiratory system. This is manifested in the strength and frequency of heart contractions, and an increase in physical activity.

In addition to cardiovascular benefits, running also has a positive effect on the musculoskeletal system. Here, the benefit is due to an increase in lymph flow to the joint-ligamentous apparatus and a reduction in the risk of developing arthrosis and radiculitis. Despite the increased load, running has a beneficial effect on the condition of the joints, but only when using adequate loads and their correct distribution during exercise.

Harm to the heart and blood vessels

The myocardium is the most trained muscle in the body. However, under excessive stress, the heart may not cope. It is necessary to increase physical activity gradually as your cardiovascular endurance increases. Otherwise, the myocardium does not have time to pump blood throughout the body, which causes tissue hypoxia, primarily the brain. The blood vessels and cavities of the heart dilate compensatoryly. This leads to rapid progression of heart failure.

In addition, in mature and old age with atherosclerotic vascular damage and an increased risk of thrombosis, jogging is contraindicated. During intense physical activity, an atherosclerotic plaque or thrombus can break off and lead to serious consequences: stroke, heart attack, thromboembolism of the branches of the pulmonary artery. This is why running without preliminary diagnosis and medical supervision is harmful.

Is it possible to run if you have heart disease?

it’s absolutely forbidden to do it if you have heart disease . If previously it was believed that even potential heart attack patients could go for a run, now this myth has been debunked. If your normal heart function is impaired, then running with heart disease poses a mortal danger.

The exception is slow and leisurely jogging, which does not increase your heart rate too much. You can also practice walking at a slow pace. The maximum load time is forty minutes.

Heart rate when running is the main indicator that you need to rely on. Buy a special device that tracks your pulse, or measure it yourself. If your heart rate exceeds normal, stop exercising immediately.

Recommendations and tips for core patients:

Never start exercising without your doctor's permission
Consult your doctor - he will help you choose the appropriate type of physical activity
If you feel any discomfort, stop immediately
Remember, intense physical activity is contraindicated for you. Don't persist - do as much as you can

This is interesting

[uaf_vkcount url='https://beginogi.ru/kakie-begovyie-shortyi-luchshe-vyibrat-chtobyi-chuvstvovat-sebya-komfortno/']
Which running shorts are best to choose to feel comfortable?
[uaf_vkcount url='https://beginogi.ru/vyibiraem-chasyi-s-pulsometrom-casio/']
Choosing a watch with a Casio heart rate monitor

Try to heal first, and only then think about sports.

Diagnostics is everything

Why is it important to conduct a diagnosis before starting running? Because we must identify our weakest point. According to the law of the weakest link in the chain, the maximum strength of the chain is equal to the maximum strength of the weakest link. The same can be said about the capabilities of our body. Our running intensity, which will be harmless to health, should be at the level of our weakest link in the body.

The weak link can be both in the musculoskeletal system and in the cardiovascular system. And, based on the diagnostic data, we build the running intensity. By the way, with the help of a properly selected running load, you can not only maintain your health, but also strengthen your weak links.

If it is not possible to contact a professional sports doctor and use special equipment for diagnosis, it will be enough to visit a therapist before starting classes and undergo a medical examination, which includes detailed blood tests and a visit to a cardiologist.

Why you need to train your heart

During exercise, especially running, the impact on the heart increases. This leads to certain adaptive reactions on the part of the cardiovascular system:

Subscribe to “Marathon Man” on Telegram. Announcements of articles and useful selections every week.

The heart increases in size due to an increase in the volume of the heart cavities. Thus, the minute volume of blood circulation becomes larger, and the blood supply to skeletal muscles and internal organs improves.
Like any other muscle, with regular training the heart hypertrophies and, as a result, the capillary network grows. Thus, the heart is better supplied with blood.
Thanks to regular jogging, the heart begins to work in a more economical mode, and the initial heart rate decreases. As a result, it is much easier for a person to control his emotions, and stress no longer leads to a sharp increase in heart rate.

We can talk a lot more about the positive effect of running on the cardiovascular system, but it must be remembered that the processes of cardiac hypertrophy are physiological in nature only as long as the growth of the capillary network keeps pace with the increase in myocardial mass.

With excessive physical exertion, body temperature rises, sweat compensates for this load, but fluid loss occurs and the blood thickens. This can cause blood clots to form. With the loss of fluid, potassium and sodium are excreted, a deficiency of which can lead to various heart rhythm disturbances.

It is important to remember the drinking regime here. And if a person already has chronic diseases that are contraindications for playing sports, exercise can aggravate the condition and lead to complications.

Read on: How much water should runners drink?

Harm from obesity

Overweight and obesity, oddly enough, are not a reason to start active jogging. Recent scientific studies have proven that heavy body weight during physical activity destroys joints, ligaments, and bones, but does not effectively reduce body weight.

Let me give you a clear example. The average calorie content of milk chocolate is 500 kcal. Jogging burns approximately 350 kcal in an hour. This means that the effectiveness of such exercises for weight loss is highly questionable. It’s another matter if intense running is used (for example, covering 100 meters in the shortest possible period of time), but this technique is practically not used during training.

Three criteria for healthy running

Evgeny Kadlubinsky also recommends taking into account three main criteria by which you can determine your body’s readiness for running.

If you can speak calmly while running without shortness of breath, then most likely you have chosen a safe pace for yourself. You are running in heart rate zone 1 or 2. And these are safe areas for long-term work.

If you are running and your breathing is even, you can breathe through your nose - this is another signal that your pace is safe for your health.

This also means that you have received the optimal running load. If these three criteria are met and you feel good, then your running pace is relatively correct.

If you have already successfully run for a long time, this does not mean that you do not need to control your body. It is very dangerous to overtrain here, and then running will not benefit your health.

Harm of early and late classes

There is still debate among doctors about why running in the mornings and evenings is harmful. Some of them argue that it is necessary to study in the evening, others advocate morning classes. In the evening, the human body prepares for natural rest, and stress can worsen sleep and overall well-being. In the morning, the body just begins vigorous activity and tolerates stress as if it were a stressful situation.

Scientists have come to a consensus that exercise time depends on a person’s biological clock. “Larks” are comfortable studying in the mornings, and “night owls” in the evenings. But there is a mandatory condition, failure to comply with which can worsen your health. In the morning you can start training 4 hours after waking up, and in the evening 2 hours before bedtime. If you feel unwell for various reasons, it is recommended to postpone classes.

Harm to women

Regular jogging can cause deterioration in breast shape and cellulite. To securely fix the mammary glands during training, you need to wear special supportive underwear and the problem will be solved. As for cellulite, this statement is confusing. Many people run precisely to get rid of the “orange peel” on their thighs and buttocks.

Celebration or struggle?

If you have found out that running is not contraindicated for you, and now you want running to be beneficial, you need to decide on the strategy for your runs: running as a holiday or running as a struggle.

Depending on your attitude and training simulation, your body will produce different hormones that will affect your health differently.

A sports culture is now actively being formed in Russia. Everyone wants to run harder and faster, attend every race in the area and endlessly update their personal best. If you constantly go out to train in such an intense mode, running ceases to be beneficial to health. Instead of the desired endorphin, we will tire our body more and more, producing cortisol (stress hormone). And then sport, instead of a holiday, will become sheer stress and struggle for us. This model of the training process is traumatic and demotivating.

When choosing one running strategy or another, it is important to remember proper recovery. Never try on the training of experienced athletes!

Professional athletes train, rest, eat and then train again. And amateurs train, wanting to run a half marathon in 1 hour 30 minutes or a “ten” marathon in 35 minutes, while still going to work and doing household chores, which means they cannot receive full recovery a priori. Thus, they drive their body into terrible conditions of chronic fatigue.

A positive running model is about proper recovery.

For running to be beneficial, stress must be measured. High-quality recovery is mandatory: sleep at least 8 hours.

Conclusion

Is running every day good or bad? This question worries every lover of a healthy lifestyle who decides to jog. How to get the best results from training and avoid negative consequences? Here are some recommendations:

Before training, you need to familiarize yourself with the proper running technique.
It is better to jog 2-3 times a week. On other days, walking and brisk walking are helpful.
The average training time is about an hour. Longer runs are classified as high-intensity physical activity, while shorter runs are not effective enough and are used when the body is poorly trained.
Running equipment should be selected in a professional store, primarily sneakers.
Before starting classes, you must consult a doctor and undergo the examination prescribed by him. Some diseases, such as oncology, hypertension, infections, high myopia, pathology of the musculoskeletal system are contraindications to training.

In the last decade, information has emerged that intense physical activity, even in amateur sports, can lead to disability and shortened life expectancy. On this wave, fans of laziness have appeared who believe that it is good for health. Are they right? Read about this in my next article.

If you want to run, then train correctly. Only in this case can you get good results. Replace running with walking or even simple walks in the fresh air more often. There is wonderful Nordic walking.

The health effects of running have actually been exaggerated.

Of course, physical activity is needed. If you sit in the office all day and don’t stress your body, you will simply get sick. But excessive jogging in the form of daily morning workouts will also not give you health, and can even be harmful. There must be moderation in everything.

Remember, you cannot escape from a heart attack by running. If after running training you come to work and start to get nervous, worry, i.e. experience stress, diseases, including heart diseases, are guaranteed for you.

To avoid stress, and therefore become healthy, you don’t need running, but energy meditative practice or, for beginners, just meditation.

You need to be able to relax. Or lazy, you say. We will talk about this in the next article.

See you on the treadmills for better health, but not for athletic performance.

And at the end I give you a gift. Beautiful music.

Article “Types of running, the influence of running on a healthy lifestyle”

Types of running and their impact on human health.

Content:

1. Page Title page. 2. Page Content. 3 - 7. Page Types of recreational running 8 - 9. Pg. The effect of running on human health

Types of recreational running. Jogging

- running, in which, as a rule, a very slow pace is maintained, the steps are not wide. This is a good type of running activity, for example, for recovery training the day after a strength session, or for training new runners. In addition, this type of running can be called active meditation - monotonous slow movements are very calming and help relieve stress. The body works exclusively in aerobic mode, all organs are well saturated with oxygen. It is well suited for warming up or cooling down before and after strength training, developing endurance, and strengthening the cardiovascular system.

Aerobic heart rate zone running
- This type of running is often confused with jogging. In fact, running in an aerobic mode can be quite intense. As a person trains, he can maintain increasingly higher speeds for a long time, while still being in the aerobic heart rate zone, but closer to its upper limit. At the same time, more calories are spent, all body systems work more actively, the volume of stimulating shock loads increases, which, with the correct dosage, help strengthen bones and joints. Since this type of exercise is more intense than jogging, it needs to be combined with strength training more carefully. You especially shouldn’t get carried away with it after a hard lower body workout.

Sprint running
is short distance running: 30, 60, 100, 200, 400 m. This type of running today is increasingly used in health fitness, many sing the praises of sprint running as the best means for burning fat.

Interval running
- as a rule, it alternates between fairly fast running (but not at maximum intensity, as in sprints) and jogging or walking with specified intervals of rest and intense work (for example: 30 sec / 1 min). During interval training, you constantly maneuver between aerobic and anaerobic modes, combining strength and endurance work. Many studies have shown the good effectiveness of interval training for increasing athletic performance. This mode is suitable for experienced runners who have good running technique, feel their body, and have a good training plan. Beginners who are too enthusiastic about interval training run the risk of injury, overwork and other troubles. For beginners, interval training can also be relevant. For example, instead of jogging, you can alternate between walking and short runs, focusing on how you feel and gradually making the running parts of the workout faster and the walking shorter until you can run without a break.

Fartlek
- this word is translated from Swedish as “speed play” - alternating different speed modes in one workout. Sometimes it is classified as interval training, but in fartlek there is usually no cyclic repetition of intense intervals and rest, and there is no rest as such. Essentially, fartlek is cross-country running: if you do fartlek, you have to run sometimes fast, sometimes slowly, sometimes take a walk. In addition to developing aerobic and anaerobic abilities, cross-country fartlek, due to the changing running landscape, well develops coordination, agility, strengthens the ankle and expands its functionality. You can also do Fartlek on a treadmill by thinking through different options for changing the speed; some models even have special programs for these purposes. However, it is much more interesting to do it in open, changeable terrain. A good warm-up and cool-down are definitely necessary for such a workout. This is the most enjoyable type of running training.

Running in anaerobic mode
. In athletics, it is used in sprint disciplines, when the energy to overcome a distance is drawn from glycogen located in the muscles without the participation of oxygen from the outside. This method of covering a distance allows you to run it as quickly as possible, but only over a relatively short distance. Types of running in anaerobic mode are used in training processes in the concept of interval training, when “background” running at a slow pace alternates with explosive short segments. This helps optimize the absorption of available oxygen by muscle cells. To make sprint sections the most effective in terms of the response of the athlete’s body, they are often carried out on “uphill” sections, further increasing the load for a short period of running acceleration. By running segments at speeds slightly above and slightly below the anaerobic threshold, the athlete raises it by accelerating the consumption of lactic acid secreted by the body. Thus, running in an anaerobic mode, alternating with slower runs, allows you to increase speed indicators in intermediate and long distance athletic disciplines.

Used at medium (up to 3000 meters), stayer and marathon distances, this type allows the athlete to run using oxygen and the carbohydrate and fat reserves of his body. Proceeding below the level of the aerobic threshold, types of running in this mode allow the athlete to cover significant distances (marathon distance is not the limit) at a relatively low pace. With the active use of oxygen to meet the energy needs of the body, after about 20 minutes of easy running, the breakdown of existing fats begins to occur for use as “fuel”. This can be successfully used during fat-burning training, when the athlete sets the goal of losing excess weight. Running at a steady, leisurely pace is great for strengthening your cardiovascular and respiratory systems. With its help, you can stabilize your blood pressure, improve vascular tone and get rid of shortness of breath. The joint-ligamentous system is also strengthened during aerobic running. Ligaments and joints receive a natural, moderate load, stimulating the production of new ligamentous tissue, which ensures the athlete's long-term health.

Depending on your goals, you can run both in the morning and in the evening. Morning jogging is the best way to awaken the whole body (from skeletal muscles to the logical mind); this is the best way to stimulate the digestive system for breakfast (note to those who suffer from lack of appetite in the morning). Evening running is the best way to get rid of the stress of a working day, relax, and recharge your energy. For many people, this can be a convenient way to get rid of evening gluttony and at the same time acquire healthy and sound sleep.

The influence of running on human health.

Running and losing weight

Run to lose weight, or lose weight and then run?

Dr. Kadlubinsky is for an integrated approach and against specific diets. The number of calories consumed should be less than those that a person will spend. In other words: eat less and move more. Also, the key to successful weight loss while maintaining caloric intake is good sleep.

Healthy sleep is from 21-22 pm to 6 am.

If a person is overweight, then Nordic walking and slow jogging will help you lose weight. During this time, you will lose weight, strengthen your musculoskeletal system, and then you can move on to more intense running training.