Benefits of running

If you are thinking of going to correr and maintain a good physical condition, then read on and you will see the many benefits of running, and more if you do it outdoors.

The greatest benefit of all is that it helps to prolong life: running about 25 km a week at 6 minutes / km. it is the ideal to achieve this purpose. And running 8 to 16 miles a week can help reduce your risk of a heart attack by 20%. And as for your emotional state, a short 15-minute run a day can be much more effective than any tranquilizer.

Benefits:

• Brain. It releases endorphins, substances in the brain that provide us with a feeling of well-being and good spirits.
• Bones. If you run in moderation, you can increase the thickness of the bones in your legs and feet.
• Muscles Stimulates muscle fat burning and muscle cell metabolism.
• Joints. It helps them stay lubricated in flexible, however it can be counterproductive in case of having a degenerative disease.
• Hormones Running at a high pace stimulates the action of growth hormones and muscle development, and accelerates the recovery of bones.
• Lungs. Improves diaphragm function.
• Immune system. It strengthens the immune system as long as the level of physical demand is not raised, since it would produce the opposite effect.
• Cardiovascular system. It makes possible the thickening of the walls and the enlargement of the ventricles of the heart, this allows more blood to reach the heart with each beat.

Important Care:

• Don't go full blast. If you are not used to doing sports, it is best to start running gradually, that is, jogging, until you get into the rhythm.
• Alternate racing with another sport. Running is a good exercise, but it is much better if it is complemented with any other sporting activity that facilitates the adaptation of the body.
• Wear the proper footwear. Very thin or very thick shoes are not healthy for your feet. Likewise, it is not good to run on a solid surface (concrete), but on grass, which is neither very hard nor very soft.
• Put on the right clothes. If it is a cold day, try to warm yourself well, and if it is hot, wear natural fiber garments that do not stick to the body.
• Do stretches. Before running, do some muscle extension exercises; and later also so that the muscles return to their initial state, and thus contractures are avoided.
• Don't slam on the brakes. Just before finishing your running routine, slow down to stabilize your heart rate. Remember that running is an aerobic exercise and as such your heart rate rises above the normal rate.