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If we talk about some of the simplest exercises, running comes to mind. Running is the most effective, economical yet most widely recommended exercise for everyone regardless of their gender, age and fitness issues.
The best thing about running is that it is effective in every direction, if you want to improve your mental health or you want to lose weight, work for some combat base training or improve your cardiovascular condition, you need to rely on running.
Running is so far the most successful yet most versatile exercise that is underestimated by almost everyone. The main issue behind the underestimation is the fact that it is economical and so most brands do not want to endorse this. On the contrary, you will see so many different exercises that are far less effective, being endorsed openly. Most of these exercises are just quick fixes but very expensive but not good for the long term. As a result, you end up spending far too much on gym membership, buying steroids-based metabolic boosters, and even buying equipment for home workout space. If you start running for just a few minutes every day, you will see a significant change in your life.
With running you don’t have to buy expensive sportswear or get any expensive equipment. According to a recent study conducted by Harvard Health, people who run for 15 minutes every day after meals have a much better metabolism as compared to people who run 45 minutes every day before meals. In short, running is not the only thing you should focus on, your technique and workout plan also matters.
For beginners who are struggling with the idea of running, we have listed down some of the basics that everyone must know before formulating a running plan. You will not only be able to know in detail about the benefits but also the exercises that will improve your endurance. Through endurance, you will be able to run faster and yet for a long time.
Benefits of Running
Running has so many different benefits that most people do not mention. Although people do not give it as much credit, as due we cannot ignore the fact that running is one of the most suitable exercises that is recommended for everyone. Some of the common benefits include:
- It helps in maintaining the blood sugar level
- Helps with improving the cardiovascular condition by reducing the blood cholesterol
- Running is good for weight loss and fat burning
- Running is good for muscle development
- It helps with the endurance and improves stamina
- Improve one density
- Improve mental health and reduce stress
- Reduce the risk of bone fracture, injury, and other minor damages
The Science Behind Calorie Burn Out
Calorie burns out through running is quite understandable. Most people know the mechanism and how the fat is burned and then converted into energy. This energy is used for muscle workouts and hence the body loses calories. However, there are so many different things that impact the rate of calorie burnout. Simply running or jogging is not enough, you need something extra, to help you lose more calories. Some people even try to mention the importance of sportswear, but it just helps ease the process and nothing more. Here are three main things that you should keep in mind.
- The amount of overall time is very effective in calorie burnout
- The distance matters a lot
- Speed is very important for calories to burn out, the faster you run, the more you will be able to burn.
3 Exercises to Help You Run Faster for Longer Time
Deadlifts
The deadlift is a weight-based exercise where you are not just lifting your body weight but also external weight. You need to maintain your posture throughout because it includes weight. Your bad posture or more strain on your vertebral column might injure you.
This is a very good exercise and helps with overall body strengthening, you don’t have to spend too much time, and with the proper technique, just 10 reps are enough.
Stand with your weight in hand and keep the shoulder wide apart. We are talking about keeping shoulders apart, this doesn’t mean keeping the arms apart as well. Now while you carry the weight, bend your knees along with your shin. Make sure the weight is in place and not straining your shoulder. To avoid this, keep in the middle, more precisely keep in the middle of your foot. Now keep the weight with you but drop your knees and squeeze your shoulders. Try to sync the breathing as well.
This is a great exercise and if you get a hang of it, you will start to enjoy it as well.
Squats
Excellent for the lower body, this exercise will help you improve your overall strength. For this exercise, you need to keep your back straight and your feet apart. You don’t have to invest too much time, just focus on the technique even 10 reps with proper techniques will be enough.
For performing squats, you need to keep your feet apart according to the width of your hip. Now try to point outwards with your toes. Bend your knee and try to pose like you are sitting on a chair. You need to keep your whole weight on your feet. Don’t bend forward and try to maintain your posture. Don’t extend your toes too much or you might injure yourself.
The posture of your back and the tightness of your core are the key features here. Don’t try to test the limits of your body, otherwise, you might end up injuring yourself.
Lunges
Lunges are another very excellent lower body exercise. Lunges will help you stretch your leg muscles so that you can avoid any injury later. Most people end up injuring themselves due to extra workouts or running too fast or even without proper technique.
Lunges are a great way to help the beginner get used to running and build a stronger lower body posture. You don’t even have to invest too much time, just focusing on the overall body posture and 10 lunges are enough. To perform a lunge, start by keeping your feet at least shoulder-width apart. Then straighten your shoulder and back. Now, walk as you would normally walk but make sure your strides are extra-long. After each stride brings your leg back to the initial position.
