Sunday, November 3, 2019

Why and how to start running

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For me, running is an essential part of my life and it should be everyone's. When I do running it gives me inner satisfaction and helps me to clear my mind and reduces stress. As such, running is pure therapy for the soul. If you feeling low and lazy, go for a run and see what happens! 


“Running is about finding your inner peace, and so is a life well lived.” --Dean Karnazes

I started my marathon journey in mid-2015 and after that, I run at least 1 or 2 half marathons a year. This was a period when I was fighting with my mind. My mind was very distracted and confused, nothing was going well. The effects of the depression were rapidly dominating me, the mind feels very sad and lonely, sometimes it seems as if everything is going to end. When the doctors' medicines did not work, I started getting frustrated and then I started researching on the internet about the problem. Eventually, I discovered my problem, I was struggling with anxiety and phobias.

When we are physically ill, we know where the pain is but when we are mentally disturbed, it is very difficult to know that we are sick. Today's lazy lifestyle is affecting our mental health immensely, people are getting various types of lifestyle-related diseases due to this inactiveness. Type 2 diabetes is one of them. So, physically activeness is very important, so that body gets recharge and do all the essential function well.


Food is important for staying fit 


Everybody knows that balanced food is essential for our body but what we eat; processed, heavily salted, non-veg and junk food. When we eat this kind of food it is not getting out of our body and starts depositing in our channels and creates problems.

The other problem is that we consistently keep eating, we eat three times and sometimes four times.  Our body always busies digesting the food and doesn't get time for the healing. We should know that whatever the disease we have, our body is capable of healing it but the problem is that we never give time for the healing process because the whole day we keep munching. 

If we eat right and balanced food than medicine is no use.  

So, give some time to your body for the healing process and eat only when your body asks. Ayurveda recommends getting all six tastes — sweet, sour, salty, pungent, bitter and astringent — at every meal. 

We will talk on this subject later, now, let focus on physical activity and running is best to keep fit and rejuvenated.
  

Do you know what happened when we run?

In the first few seconds, your muscles start using adenosine triphosphate (ATP), energy molecules your body makes from food. So when you start running, your heart rate will be high, your breathing will feel heavy, and you won't feel a hundred percent. However, know that this will pass.

In the next few minutes, your heart starts beating faster and directing blood toward your muscles and away from functions you don't need at the moment, such as digestion. To make the best use of glucose, your muscle cells require an influx of oxygen. Cue heavy breathing.

According to the https://www.runnersworld.com, A study of 51 young people found those who ran regularly were able to sleep better, had signs of improved psychological functioning and focused better during the day. To get these benefits, researchers found all you needed to do was run at a moderate pace for 30 minutes a day, five days a week for three weeks.

It’s a well-documented fact that runners are happier people. In a recent study by scientists at Glasgow Caledonian University, 89% of runners said that running regularly made them happier, as well as having a positive impact on their mental health and body image.


How to start?

We all know that beginning with little steps helps to achieve big, so start with warm-up because whatever distance you’re running, it’s crucial to warm up beforehand.

Three main running steps are:

Warm-Up

Take these steps for your warmup:
  • Do about 5 to 10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Some good pre-run warm-up exercises include walking briskly, marching, jogging slowly, or cycling on a stationary bike. Make sure you don't rush your warmup.
  • Surya Namskar is best for warm-up.
  • If you like doing dynamic stretches or exercises before your run, do walking lunges, jumping jacks, or opposite toe touches.
  • Begin your run. Don't start out racing, but instead jog slowly at first and gradually build up your speed. You should be breathing very easily. If you feel yourself getting out of breath, slow down. This is part of knowing how fast you should run, and it's easy to start off too fast.
  • Pay attention to your running posture and form when you begin your run. Ensure you are using the best technique before you speed up.

Running - Go slowly


You want to do nearly all your runs at a comfortable, conversational pace, and finish each run feeling like you have the energy – and desire – to run another mile. The biggest mistake first-timers make is running too many miles, too fast, too soon – and that’s a recipe for injury, loss of motivation and burnout. ‘If at the end of your run, you’re gasping for air, or in pain, then you’re going too fast,’ says Hamilton.

Running is a process, you cannot run 5 km or 10 km in just one-day training, you have to practice day by day and gradually.


Cool-down

At the end of your run, take these steps:

After you finish your run, cool down by walking or slowly jogging for 5 to 10 minutes. Your breathing and heart rate should gradually return to normal.

Drink water, coconut water, lemon water to replenish yourself.


Running essentials


Some precautions avoid injuries while running, so before the start, you must have these items.
1. Comfortable running shoes and socks.
2. Light cotton clothes
3. Hydration is essential while running so, keep a water bottle with you.

So, what are you waiting for, go outside and run!

In, next blog we will talk about the training and schedule.

Keep running and stay healthy.




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