What is the right way to run for exercise benefits?

What is the right way to run for exercise benefits?

The brain-changing benefits of exercise | Wendy Suzuki

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answers (4)

Answer 1
June, 2021

Running is considered the most traumatic type of cardio load, but it burns fat most effectively, and with the right approach strengthens the cardiovascular system, improves blood circulation, etc.

Follow these rules:

  • Don't skimp on shoes . You can buy inexpensive and unbranded pants, a T-shirt, but it is better to spend money on sneakers. They must be made with good quality, with good foot support and heel fixation. Choose the right size: usually for running they take shoes that are 0.5-1 sizes larger than usual.
  • Increase the load gradually . You don't need to run to exhaustion in the first workout. Try interval jogging (1 minute of running, 2 minutes of walking), start with 10 minutes of exercise, and run at a slow pace. Increase your pace over time, run longer, walk less.
  • Pay attention to health . If you have a lot of excess weight, start with walking, cycling, orbit track. Running is dangerous in this case - there is too much stress on the joints and spine.
  • Do not exercise on an empty stomach . Eat a heavy meal 1.5-2 hours before your workout or have a snack half an hour before.
Answer 2
June, 2021

Look at the lessons online, or rather sign up with the trainer for at least one workout so that he teaches you how to run correctly. Running properly is not easy. You also need running shoes and a fitness bracelet to monitor your heart rate. At https://topfitnesbraslet.ru/s-pulsometrom you can see

Answer 3
June, 2021

It depends on how and where you train. If you are pumping iron, it is better to limit yourself to light jogging for 15-30 minutes maximum, otherwise you will progress more slowly. If you're losing weight, it's best to run for at least 20 minutes, but no more than an hour. Don't forget to rest between runs, and always start small. From small 15 minute walks, and gradually switching to running and increasing the running time.

Answer 4
June, 2021

General rules:

→ Running training should be "in moderation", you should not set records either in speed or distance and gradually increase training

→ You need to run in shock-absorbing sneakers (especially if there is excess weight). It is advisable to run in running shoes of the running brands Asics, Mizuno, Saucony, INOV-8, Salomon.

→ It is advisable to run on soft surfaces: tracks in parks or a stadium / arena

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