There have always been different opinions about the benefits of running. Now more and more people are joining in running. What other benefits are there besides the benefits of fitness and slimming? Let’s follow Xiaobian to see what are the advantages of running?
common benefits of running
1. Improve sleep quality
By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.
2. Increase lung capacity
Running can increase the capacity of the lungs from 5 or 8 liters to 6 or 2 liters on average, and at the same time, the carrying capacity of oxygen in the blood will also be greatly increased.
3. Exercise myocardium
During exercise, the frequency and efficiency of heart beating are greatly increased, and the elasticity of blood vessel wall is also increased.
4. Enhance immunity
Running can promote the production of white blood cells and eliminate viruses and bacteria in our bodies.
5. Enhance body toughness
Running can enhance the anti injury ability of tendons, ligaments and joints and reduce the probability of sports injury. At the same time, skin, muscle and connective tissue can also become stronger.
what should I pay attention to when running
1. The soles of the feet touch the ground first, and the toes lift up “whenever a running injury occurs, as long as the heel lands on the ground, the injury will be more serious.” Fischer said that when running, the soles of the feet must land first, and during this process, the toes can be lifted a little upward, so as to protect the ankle joint.
2. Don’t step too fast during running, the correct step length is much shorter than we thought. When the foot lands, the crotch should be directly above the foot. Once the pace is too long, it will produce a feeling of “stretching your feet forward and reaching forward” during running, which will produce destructive pressure and easily cause sports injury.
3. Contract abdominal muscles abdominal muscle contraction helps to maintain the correct posture of chest straightening, shoulders and crotch vertical line. It should be noted that you should not deliberately complete this action, otherwise it will easily distract you during the exercise process. It is recommended to do some warm-up actions that can exercise abdominal muscles before running, such as squatting and jumping.
4. Lean your shoulders back the shoulders should be tilted back, and the shoulder blades should be pulled backward and downward. Swinging your arms in this posture can save energy. Incorrect swing arm will affect the standardization of whole body movement, thus increasing the risk of sports injury.
5. Don’t clench your fists too tightly when running, hold your hands naturally. Once you clench your fist too tightly, your forearm muscles will tighten, which will hinder the normal movement of your shoulders. When running, don’t hold your mobile phone, MP3 or beverage bottle in your hands, otherwise your body will swing, you won’t be able to maintain a correct upright posture, and you will increase the chance of injury.
6. Keep your elbows close to your body bend your elbows at right angles, close to your sides. If the elbow is too far apart from the body, the exercise effect of arm movements will be greatly reduced.
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