Advantage Of Running In Our Life

What are proper running techniques?

Running:- Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions). This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion.

A feature of a running body from the viewpoint of spring-mass mechanics isthat changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity. The term running can refer to any of a variety of speeds ranging from jogging to sprinting.

Why Running:-

There’s a bug about running that you catch. It could be the exhilaration of propelling your body through space, or the pounding on the ground that sends sensation up your bones all the way to the pleasure centers in your brain, or it could simply be the sheer satisfaction of having done something good for yourself. Whatever it is, running can be addictive.

The psychologist Mihaly Csikszentmihalyi might describe the experience of running as “flow,” the state of mind in which you are fully immersed in what you are doing. Or it could be what William Glasser calls, “positive addiction,” where you perform a repetitive activity without self-criticism or judgment that has a beneficial effect on your mind and body.

What are proper running techniques?

you could go out and just run, and there’s no evidence to suggest that that won’t work just fine. But if you’re struggling with running, or something just doesn’t feel right.

Head:

You should look forward toward the horizon when you run. To do that, keep your head on top of your spine and do not bend forward or look down at your feet. Your head weighs at least 13 pounds, and you don’t want it dragging you down with forward-head posture!

Shoulders: Keep them relaxed and loose. Shrugging, tightening, and creating tension in your shoulders and neck will waste energy and deplete you quickly. Stay loose as a goose!

Hips: Your hips are close to your center of gravity and will be in proper alignment if your torso and head are aligned. If you lean forward, your hips will tilt forward too and that will strain your lower back.

Legs: Sprinters lift their knees very high when they run, but for distance running, and even shorter distances, keep your knees low. It takes a lot of energy to lift your knees, and even running a mile will be tough if you do so. Instead, quicker ankle action will help you increase your speed.

Arms: Arms should remain close to the body and swing forward and back and not across your body to minimize torso rotation (the exception is Bill Rodgers who had memorably wide elbows when he ran). Your hands should not cross the midline of your body (imagine a line drawn right down the center of your chest). The swing should be held low, elbows bent at a 90-degree angle and relaxed. You should do most of the work with your lower arms; the upper arms should not move very much.

Hands: Cup your hands by gently touching your thumb to the top half of your index fingers. It’s as if you are holding a small bird that you don’t want to fly away but you don’t want to squeeze too tight either.

Running uphill: Maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb.

Running downhill: Let gravity work so the hill pulls you down, but stay in control. Your stride will lengthen, but don’t let it lengthen too much because the pounding will fatigue your legs.

Benefits of Running:-

Fitness :-

From wanting to lose weight to trying to fight disease and aging, there are lots of health benefits to running. Cardiorespiratory fitness (aerobic fitness or “cardio”) is the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. As you get more aerobically fit, your heart will pump more blood and oxygen with each beat (this is called “stroke volume”) and your muscles will extract (or consume) more oxygen.

Racing :-

Running is a part of many forms of competitive racing. Most running races test speed, endurance or both. Track and field races are usually divided into sprints, middle-distance races and long-distance races. Races held off the track may be called cross-country races. A marathon is run over 42 kilometers. Footraces have probably existed for most of human history. They were an important part of the ancient Olympic Games.

Burning Fat:-

I’ve been asked if running burns more fat than other exercises. My hunch was that it might, but there was never any proof. In particular, I was always perplexed by the fact that swimming burns so many calories. Then I read a study comparing fat burning in running and uphill walking to cycling, and it turned out that fat burning was 28% higher during running and walking uphill than it was during cycling. The authors of the study aren’t sure why this is so, but it is suggested that the pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all. This is intriguing research, but more needs to be done before we truly sort out these issues.

Running v/s Walking for Weight Loss:-

In the running certainly does burn lots of calories, and if you’re running regularly, you might decide not to eat as much figuring why do it if you’re putting all that energy into running. so it’s hard to know for sure if you’ll burn more calories running than walking; it all depends on your physique and your routine. whether you walk or run during weight-loss efforts because you’ll lose weight as long as you reduce your calories enough to burn more than you are consuming.

Mental health :-

Whether to help depression or find some time to think, there are large mental benefits to running as well. Running is also fun and does not need special equipment to do it. When running, the muscles, lungs, brain, heart and other organs get better.

Running is often used as cross-training for many sports, especially ones that require sustained endurance.

Physical Health:-

Before going on a long run, do not forget to have a five-minute warm-up and some stretching exercises. After going on a long run, do not forget to have ten-minutes of cool-down with some stretching exercises.

In the short term, try running on a flat surface. In the long term coaches recommend cross-country running.

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