is the most popular and widespread way of physical activity. This type of exercise is available to everything, for it it is not obligatory to look for the special place for trainings – enough only to go outside and run. Run, probably, is the most ancient type of trainings. Unlike other exercises, the principles of run are underlain in our head at the subconscious level. Throughout centuries the scientists and doctors attentively studied impact of various types of run on a human body and constantly came to one conclusion: run is useful almost to all and under any conditions.
Simplicity and availability of this exercise attracts many people. Probably, practically everyone at least once in life tried to be engaged in run at more or less serious level. Perhaps, prompt desire to be engaged in run to appear at you after acquaintance with such interesting facts:
- Run causes increase in immunity as after it the level of lymphocytes, erythrocytes and immunoglobulins increases in blood. In several researches positive shifts in the system of antineoplastic protection of an organism are shown. At the people who are engaged in run the oxygen capacity of blood, its protective properties authentically increases.
- After the water procedures the run is the best natural means for stress relief and negative emotions. Also it allows to get rid of the excess adrenaline which collected in a day for a short time.
- During run, "happiness hormones" - endorphins are produced. These hormones regulate our mood and level of joy.
- In the course of run there are metabolic changes in the central nervous system owing to what resistance to psychological loadings, intellectual working capacity, creative abilities of the person increases.
- At run, processes of fat exchange become more active. After twenty minutes of easy jogging the process of combustion of fat begins a trot. That is, thanks to run it is possible to normalize the weight.
- The fact that run positively influences work of the blood circulatory system is known already for a long time. During run the blood-groove increases in small vessels of heart, brain, kidneys and other bodies.
As well as to other type of physical activity, after all it is necessary to be prepared for run carefully. Will not you run in a suit which you wear at work or study? The clothes for run have to be selected taking into account features of weather and land relief. It is necessary to fans of non-standard types of run a little bit more difficultly, than to adherents of classical run. Persons interested to run about in mountains have to buy a special thermosuit and strong footwear in the frosty morning. At run by a back it is necessary to control somehow space ahead of itself forward therefore it is possible to take a small pocket mirror on jog. The comfortable and not worn out footwear and the clothes which are not constraining movements will be necessary for you for less exotic subspecies of run. At flat-footedness it is necessary to put on special orthopedic insoles.
Before starts directly trainings, it is necessary to remember that not any speed is first useful to an organism. At frequent run with high speed can arise the violations of a rhythm connected with function of automatism quite often the changes characteristic of myocardium dystrophy, owing to a physical overstrain, etc. are found.
In spite of the fact that run is natural tranquilizer and stimulates productions of endorphin which causes conditions of a peculiar euphoria, feeling of causeless joy, quashes feeling of hunger and pain, first instead of remarkable feelings it is possible to get severe pain in legs, the strengthened heartbeat and rapid breathing. These discomfortable feelings are called "a dead point" and will disappear soon. The main thing to try to adhere to the same speed. Approximately in ten minutes "second wind" has to open, it will become easier to run, and the pulse rate will begin to decrease. You hold this speed further, do not increase loading, in this slow run on a second wind and medical influence is concluded it.
As you still beginning, you need to choose correctly under yourself intensity and duration of a training. It is desirable to begin with distances no more than a kilometer and low speed. Try to run on soil or sand as run on asphalt can adversely affect a condition of your legs. It is possible to run at usual school stadium, in the forest, on the beach, in the park or just on the street. Personally I do not love run at stadium because of monotony of a training and I try to select routes for run far from roads and am closer to parks and green zones. But at stadium it is possible to control accurately a distance which you ran, with an accuracy of meter.
Do not neglect warm-up. Run loads generally gastrocnemius muscle and the back surface of a hip therefore warm up these muscles small attacks and inclinations, squats, warm ankle and knee joints extension exercises, in cold weather and when recovering from injuries use talocrural and knee fixers.
Choose that speed at which at the same time and comfortably and it is not too easy for you to run. Otherwise you will not derive necessary result or pleasure from exercises. A lot of things depend on speed. When I prepared for delivery of standards for revenues to military department, always tried to run a big distance for strictly certain time. However such speed did not bring necessary pleasure directly in the course of run. Now I run a little more slowly, but I can choose much bigger distances and I enjoy every second of a training. So if you in the near future should not hit qualifying standards or to participate in competitions – select the speed, optimum for yourself. Eventually you run for yourself but not for someone another.
Doctors recommend to run on an empty stomach, having got up for an hour before usual. However not everyone is able to offer hour of a dream which, by the way, too is very important for health. Work or study does not allow to run in the morning much elementary. And loading on an empty stomach can cause headaches in some people. Besides, there are data that considerable loading in the first half of day is capable to lead to development of a sudden myocardial infarction in some cases. Proceeding from personal experience, jogs are not worse morning and more pleasant in the evening at all. Especially as jogs after the working day promote a discharge of the negative emotions which collected after day of work, to "burning" of surplus of adrenaline, normalization of vegetative functions of an organism.
Psychologists hold the opinion that it is better for one to run, without adapting to others physical capacities. Of course, with the friend it is more interesting to train, but the spirit of rivalry can bring down your speed. Each person unique in itself is also individual so load of an organism has to be especially individual. It is considered that people with the average level of preparation can gain the maximum effect of trainings at pulse rate 50-85% of the maximum, calculated for this age pulse.
Many manuals on run are advised to follow certain rules: how to put a foot how to hold legs how to move hands during run, etc. These rules will only confuse you therefore nothing terrible if you run just as ran in the far childhood, for example.
Remember that run causes severe concussions of an organism. In each running step there is a flight phase when both legs do not touch support and a body kind of soars in air. When one leg lands, on it the loading five times exceeding body weight falls. With each step you "throw" the backbone up so as if you stretch an accordion, strain sinews, huge loading falls also on knee joints. If you are hurt by knees or a lower back, run, it is possible and not for you too. In that case, you need to consult with the orthopedic surgeon too.
Run is practically contraindicated to nobody, however there are categories of people, it is better for them to train under control of the doctor. These are people at whom are present:
- Sharply expressed violations of a warm rhythm.
- Congenital heart diseases and mitralny stenosis.
- The had stroke or myocardial infarction.
- Insufficiency of blood circulation or pulmonary insufficiency of any etiology.
Finally, I want to wish you good luck and to envy a little as you for the first time should face these surprising feelings which arise both in process, and after run.
During run it is possible for P .S (and it is necessary!) to listen to music, especially if she helps to adhere to speed. So take a player and forward!