Run: facts and myths and their benefits for health

You certainly know that exercise is very beneficial for body health. Well, one type of exercise that is easy and simple is running. Yes, this sport is the choice of most people who are busy or want to learn to get used to sports.

Unfortunately, there is still a lot of misinformation about this type of foot exercise. So that you are no longer consumed by this detrimental information, let's look at the following reviews.

Facts and myths about running

Although it is relatively easy and can be done by all groups, it turns out that there are still many people who do not really understand the world of running. Curious? Come on, check and re-check the myths and facts about this sport.

1. Fact: "Running is different from jogging"

Like a betel nut being halved, many think that these two sports are similar. If you pay attention, running requires a higher level of overall fitness than jogging.

Running requires you to move faster, use more energy, and require your heart, lungs, and muscles to work harder than jogging.

2. Fact: "Running is a form of aerobic exercise"

You may be familiar with the term aerobic exercise. Usually this term is more attached to the designation of aerobic exercise. However, you need to know if running turns out to be a type of aerobic exercise. How come?

Aerobic exercise is a type of physical exercise that stimulates a faster respiratory rate and heart rate during a workout session. As your respiratory rate and heart rate increase, you naturally need more oxygen. If you can imagine, the effect is the same when you are running, right?

Apart from running, other types of exercise are floor exercise, brisk walking, swimming, cycling and weight training.

3. Fact: "Run faster and longer, burn more calories"

Exercise can burn body energy. If you want to burn more calories in the body, then you have to increase the intensity. Take the 13 km run, for example.

If a person weighing 100 kg covers that distance by running, he can burn about 150 calories. For a person weighing 54 kg, he can burn about 82 calories. This means, the fitter your body is, the fewer calories burned in the same distance.

4. Myth: "Have to drink sports drinks after or during exercise"

Sports drinks do contain calories and electrolytes that help in running. The reason is, the content in the drink will replace lost body fluids so as to prevent your body from getting tired and weak.

However, this type of drink is most beneficial for running sessions that last longer than an hour. If you only run for 30 minutes or less than 1 hour, plain water is the best choice. Why?

The energy you use to run for 30 minutes isn't wasted enough so there's no need to drink high-calorie sports drinks.

5. Myth: "No need to warm up before training"

Running is a type of sport with a fairly high intensity. Therefore, proper warm-up exercises are highly recommended. However, the recommended warm-up or stretching exercises are not static stretches, which are ways to relax muscles by holding the motion for a few seconds.

Better warm-up exercises for running, at least done for 5 to 10 minutes. This gives your muscles more time to adjust to the workout later. These are known as dynamic stretching exercises, which consist of movements lunges , leg swings , or butt kicks .

6. Myth: "It's safe to run every day."

"So, do exercise regularly", you may often hear this advice from doctors or health service advertisements. Although true, many have misunderstood it. Performed routinely, does not mean it is done every day, but is done continuously or continuously.

So, can you do running sports every day? Should not, especially done by beginners. You need to know that when you exercise, some muscles in the body are damaged. To recover, muscles take time.

If you want this exercise to pay off, do it too cross-training . Running includes not only repetitive leg movements; Your muscles and stamina need to increase to be able to cover longer distances. For that, try to combine training with swimming, cycling, lifting weights, or other types of sports.

The benefits of running are a pity to miss

Apart from not requiring certain equipment, running is actually healthy for the body as a whole. What are the benefits? The following are the benefits of running according to several studies, such as:

1. Healthy heart

The faster you run, the more oxygen you will need. Well, this oxygen will flow with the blood and be pumped by the heart throughout the body.

In addition to smooth blood circulation, according to studies running can also reduce levels of bad cholesterol in the blood (LDL levels) and can increase levels of "good" cholesterol so that it is healthy for the heart.

2. Stronger leg muscles

According to the same study, running also improves the function and strength of the leg muscles. The faster you go, the more flexible your muscles will be. In addition, the muscle's ability to meet oxygen supplies during exercise will also increase.

3. Manage stress

Drinking coffee in the afternoon or evening does make it difficult for you to sleep. However, that was not the only cause. Many don't realize that stress often makes it difficult to sleep at night. Whether it's sleeping so late at night, often waking up during sleep, and it's hard to fall back asleep if you wake up in the middle of the night.

To improve sleep, of course, you have to be able to deal with stress, right? Well, one way is to do aerobic exercise, such as running regularly.

A study shows that adolescents who run every morning for 30 minutes for 3 weeks, have improved psychological function. It also makes it easier for them to sleep at night. The effect also makes them less sleepy and more concentrated during the day as well as a better mood.

4. Maintain weight

If you are lazy to move, aka mager, the calories from the food you consume will accumulate. As a result, you can gain weight. If left unchecked, application "Sendentary lifestyle" this can increase the risk of many chronic diseases, such as obesity, heart disease, and diabetes.

So, choosing a sport, such as running can help you burn unused calories. That way, the accumulation of fat and extra calories can be avoided and your weight becomes more controlled.

Various things that need to be prepared before running

Like any sport, running can also cause injury. Especially if you are a beginner, there are several things that you need to prepare and pay attention to before you do this aerobic exercise, namely:

1. Choose the right shoes

What are some of the complaints runners often face? In addition to body aches, some of you must have felt sore and sore feet. Know why? Yes, your shoes may be the problem.

When running, you rely heavily on the strength of your legs to support your body weight and the pressure of your feet on the ground. For that, don't choose shoes carelessly, prepare shoes that are intended for running. Then, check the bottom rubber before use. If it's too thin, it's time to replace the shoes with new ones.

In addition to the right type of shoe, make sure that the shoe size is not too narrow or too big. Shoes that are narrow increase your risk of chafing your feet. Instead of strengthening your leg muscles, you may even feel uncomfortable walking because your feet are scuffed due to narrow shoes. On the other hand, if the shoes are too big, you will fall more easily. Very dangerous, right?

2. Don't exercise during the day

When is the best time to exercise? Morning or evening is the best choice for you to exercise, including aerobic exercise. So, never exercise during the day outside the house.

The scorching sunshine will not bring good benefits to the body. In addition to burning your skin, heat can cause your body to sweat more.

As a result, the fluid in the body will decrease very much and dehydration can occur. If you intend to do this aerobic exercise during the day, you should choose to do a treadmill .

3. Don't forget to rest

Trying to nourish your body with running, it sure makes you excited, right? Even though you are very enthusiastic about exercising, don't push yourself. When you feel tired, take time to relax and relax your muscles.

Running too long can cause hamstring injuries. This injury will cause the area behind the thigh until the calf hurts. Not only that, in some severe cases, hamstring injuries can also cause a person to be unable to stand and have to rest until the condition recovers.

4. Meet nutritional needs

Exercise requires a lot of stamina. For that, don't let your stomach empty when you want to exercise. This can cause fatigue, drop in blood sugar levels, and headaches. Always prepare food for energy supplies, such as:

• Scrambled eggs with a glass of milk
• Baked or steamed sweet potato and a glass of milk
• Yogurt topped with fruit and nuts
• Vegetable sandwich with lean chicken cutlet

Avoid foods that are high in fat, such as fried bananas or french fries and foods that are high in fiber, such as broccoli or cauliflower. Then on the sidelines of aerobic exercise, always prepare drinking water, snack bar, or a banana to replenish your energy and prevent fatigue.

5. Don't forget to warm up

In addition to finding the right shoes and taking breaks between sports, you also need to warm up so you don't get injured. Hamstring injuries can also occur when you run suddenly without stretching your muscles. Now, dynamic stretching is the best choice to do before running sports.

This stretch helps prepare your muscles before you run. Do this exercise for 10 minutes. Some of the recommended movements before doing this leg exercise include:

1. Walking lunges

This movement opens the main muscles used when you run, especially the muscles around the thighs and hips. To practice the movement, follow the steps below:

• Position the body upright
• Then, step one foot forward
• Next, bend the knees of your front leg to 90 degrees and your hind knee almost touches your hand
• Hold for a few seconds and return to a straight posture
• Repeat the movement with different legs for 10 times (5 times right leg and 5 times left leg)

2. Hip flexor stretch kneeling

If you spend time sitting all day, the muscles around your hips will become stiff. This sometimes causes you low back pain. To prevent this with running, you should prioritize doing hip flexor stretch kneeling. Follow the steps below:

• Position your body upright
• Step one foot forward at a 90 degree angle
• Don't let the other leg that is at the back bend, let it be pulled forward.
• Keep your body in balance by raising your hands up
• Hold for a few seconds then return to the starting position
• Repeat the movement with different legs for 10 times (5 times right leg and 5 times left leg)

3. Side stretch

Running without warming up can cause your body pain, to prevent movement side stretch. How to? Follow the steps, as follows:

• Stand up straight
• Point both hands up, precisely next to your ears
• Then, push your upper body to the right followed by hands in the same direction and head tilted
• Keep your lower body straight
• Hold for two deep breaths
• Then, do the same motion to the left

4. Hip circle

Your hipbones hold the weight of your body as you run. So, to prevent injury to the bones and joints in this area do hip circle. Follow the steps to practice this movement, namely:

• Stand straight
• Place your hands on your hips and spread your legs shoulder width apart
• Then, rotate your waist in a circle, like playing hulahop
• Do rounds in one direction first and then the other way
• Each direction, do 6 to 10 turns

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