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Jogging: This is how your health benefits
Jogging - this is why you should be doing it
Healthy, disciplined, slim - all attributes that are inherent in runners. Jogging has a positive connotation. But what exactly is the point of jogging? On the one hand, it has a positive effect on the blood vessels, it cleans them, so to speak. In addition, regular jogging strengthens muscles, tendons and ligaments, the connective tissue becomes tighter and agility is maintained.
Incidentally, there is the all-clear for strength athletes who also enjoy jogging: building muscle and running go well together. Endurance training can even maximize muscle growth if you eat accordingly and stimulate growth through running intensities.
In addition, jogging makes you more satisfied, relaxed and even forgetfulness is supposed to decrease through jogging.
Jogging: When does the health effect occur?
How long you have to run for it is manageable. Studies have shown that five to ten minutes are enough to achieve positive health effects, so you shouldn't overdo it. Because the body needs periods of rest in order to recover and to adapt to the training stimuli. If you don't give him these breaks, in the worst case, he'll take them through injuries.
By the way, you don't have to take a complete break from jogging if you have back pain, because total relief is often more harmful than beneficial. If the pain persists hours after the training session, it is better to speak to a sports doctor or physiotherapist.
Jogging & calorie consumption
As with other sports, the following applies to calorie consumption: Jogging is only as effective as your physical constitution, disposition, intensity, frequency and length of the runs dictate.
Of course there are approximate values. A runner weighing 80 kilograms burns an average of more than 900 kilocalories in one hour jogging. Sport is ideal for losing weight, as you burn many calories in a comparatively short time. However, jogging only helps you lose weight if you don't eat the calories you just burned again after jogging. And it's quick: A reward blueberry muffin, for example, shovels around 400 calories into the energy account - you have to jog for 30 to 40 minutes for that.
Jogging: How To Do It Right
There is no such thing as a generally valid "jogging properly". Everyone has their own individual running style. That's fine as long as you don't have orthopedic problems. Because if you put your foot over your heel, for example, and let it clap on the floor without braking, you have a much higher risk of injury in the long run than someone who pushes off with a springy tension.
A clean running technique is not only good for your health, it also allows you to jog more efficiently. The speed and distance covered then increase with the same energy output. Most world-class runners put their metatarsus on (as if they were splashing into a puddle), arms are bent 90 degrees or closer to the body, hips are stable and slightly pushed forward (like pushing a shopping cart away with your pelvis want). You raise your knees, your eyes are on the floor a few meters in front of you, your head straight.
A good way to hone your running technique is the running ABC, a collection of exercises such as heel or bouncing. Basically, it is helpful to have a professional running coach or a club show you the appropriate techniques.
Jogging: get in the right way
In principle, any healthy adult of normal weight can jog.
How often you should slip into your running shoes as a beginner, at what speed and with what equipment you can get started in the article Jogging for Beginners.
Jogging - speed and pace
Basically, you should always start slowly to warm up your muscles and tendons. If you don't do this, you run the risk of injury.
The pace at which you continue after the break-in depends on you: Because what each individual perceives as pleasant and affordable is linked to individual fitness and ability. While beginners and pleasure runners may keep a pace of 7 to 8 km / h for a long time, ambitious runners can manage 12, 13 or more km / h without getting breathless. A good guideline is that you should be able to chat while you jog.
But: Running at the same pace every time keeps you fit, but it is a bit monotonous and does not lead to an increase in performance. This requires a change of pace, which means you should jog sometimes faster and sometimes slower during a training session. You can also use it to lose weight right away. One study found that sprint intervals boost fat burning.
Jogging - breathe properly
You can hardly jog for miles without air. Breathing and breathing technique are therefore important factors for fun and success when jogging. Conscious breathing is healthy. The breath flows relaxed, there are no unpleasant air congestion in the chest and the blood is supplied with oxygen more effectively - this also prevents unpleasant side stitching.
Contrary to some claims, there is no perfect breathing technique for running. Jogging with a fixed two, three or four step rhythm is neither necessary nor useful.
The only important thing is to take a deep breath into your stomach - and then when you need it. If you then take care to exhale vigorously so that no “air residues” remain in the lungs, you are on the right track.
By the way: breathe calmly through your mouth. So-called nasal breathing does not inspire you, but simply provides too little air to be able to jog energetically.
Jogging in winter
Snow on the streets and frozen puddles - jogging in winter has its pitfalls, but it can also be fun. However, there are a few points you should still pay attention to.
You can find out what to watch out for when jogging in winter in the article Jogging in Winter.
Jog after eating and eat after jogging
The last large meal should be eaten two to three hours before jogging to give the body time to digest. If you are afraid of a drop in blood sugar during training or competition, you can eat a sports bar, a banana or a toast with honey beforehand. After jogging, the body is particularly receptive to nutrients for about two hours. If you consume carbohydrates and protein during this time (banana with quark, chocolate milk, bread rolls with cheese), this helps the body to regenerate.
Jogging - equipment for beginners and intermediates
Which jogging equipment makes sense depends, among other things, on how often jogging is on your program during the week and how ambitious you are in this sport.
A pair of sneakers, a cotton shirt and sweatpants are all you need to get started with walking breaks and small laps. If you run regularly, you should get some basic equipment, the minimum of which should consist of good running shoes.
Shoes: A suitable shoe offers comfort and safety when jogging - in any weather. In addition, it supports the body by absorbing shock loads and can compensate for misalignments with special support elements. Depending on the terrain you are mainly on (e.g. asphalt or forest paths), there are different shoe models with more or less cushioning. To ensure that the shoe fits, you should buy it in a specialist store and, if possible, go jogging for a round (on the treadmill) beforehand.
Dress: Modern running clothing consists of so-called functional materials. In contrast to cotton, they do not absorb moisture (cools the body). Rather, their hollow fibers work according to the candle wick principle and guide condensation water to the surface of the material, where it evaporates. A short-sleeved shirt and elastic running pants are sufficient as basic equipment. Socks, undershirt, waistcoat and jacket can follow later.
GPS and heart rate monitor: These technical aids are not a must, but they can be useful. On the one hand, a heart rate monitor is a useful accessory for training control if you know your heart rate values and want to train accordingly. On the other hand, the GPS data collector on the wrist is a motivator because the average speed (min./km), current speed, kilometers run and time etc. are displayed when jogging.
Who is jogging for?
In principle, anyone who is not seriously ill or seriously overweight can jog. If you are new to (this) sport, you should have a medical check-up before you start jogging. Running has advantages in many ways, so the question “Is jogging healthy?” Can be answered with a clear “yes” in most cases - as long as you don't overdo it.
Jogging is particularly suitable for people who have the following symptoms or who do not want to get them in the first place:
- Cardiovascular diseases: Moderate and regular endurance exercise slows down the aging process of the cells in the vascular system and thus increases protection against cardiovascular diseases. Jogging can counteract high blood pressure or prevent it from occurring in the first place and helps keep cholesterol levels in check.
- Diabetes mellitus: Studies have shown that exercise is more effective than diet for diabetic patients. Diabetics who are physically active have a 38 percent reduced risk of premature death.
- Weak immune system: Well trained people have more anti-inflammatory immune cells than untrained people. Colds, allergies and autoimmune diseases are therefore often not so important.
- Stress / burnout / depression / anxiety disorders: Running improves mood and increases general wellbeing.
Jogging & pregnancy
You don't have to go without jogging during pregnancy - especially if you've been running from time to time before.
Jogging with a baby bump? You can find everything on the subject in the article Jogging in Pregnancy.
Jogging - Mistakes To Avoid
Wrong ambition: Injuries occur when runners overestimate themselves. Increase your running volume from week to week by a maximum of ten percent.
Jogging with a cold: Walking is taboo for colds that go beyond scratching the throat or runny nose, as well as for other infectious diseases. Otherwise there is a risk of the infection spreading to the heart. This can lead to long-term damage.
Jogging with overweight: For people who are very overweight or who have orthopedic problems, the compression load when jogging can be too great. Nordic walking is the better alternative for them to develop a routine of movement.
Jogging without warming up: Those who do not warm up enough before training run the risk of muscle and tendon injuries or joint problems.
Long runs without water / food: Long exercise (over 60 to 90 minutes) without hydration can lead to fatigue and collapse.
Fast jogging in the cold: The so-called open window effect occurs especially in the cold season: especially after a fast run, the immune system is weakened and the body is susceptible to infections. In addition, you breathe deeper when jogging fast, the cold can irritate the airways.
Jogging too intensely with sore muscles: If you exert yourself too much with sore muscles, you may worsen the tiny muscle damage and delay healing. Better: moderate jogging. In this way, the substances created by the inflammatory reaction are broken down more quickly.
Jogging - that's behind it
When the first runners trotted through Germany's streets and forests in the course of the keep-fit wave in the 1970s, they were exotic in strange tracksuits. Hardly anyone ran to keep fit. That has changed in the meantime. Jogging became a popular sport in the 1990s. In a 2016 Deloitte survey, 29 percent of respondents said they jog regularly.
But you don't have to jog a marathon to do something for your health. How often jogging is necessary and useful per week depends on the running goal and the individual level of fitness. According to the current state of knowledge, one to almost two and a half hours a week are considered to be optimal for health, ideally jogging up to three times a week.
Beginners and experienced professionals can get tips on training, nutrition and equipment from a large number of specialist magazines, via web portals or blogs. However, if you want to be on the safe side and train according to an individual program for maximum health benefits, you should look for a trainer or join a club.
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