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Run Your Way to Health


Cardio is a great way to burn calories and build endurance. Running is one of the best full body workouts and will greatly benefit your health if the right steps are taken to increase stamina. If you’re interested in becoming a runner, lace up and get ready. This article will give you the guidance you need to get out and get a move on.

 

Reasons to start running:

  • Health benefits: Aid in heart health with a light jog! If you have a family history of heart disease or are looking to stay physically fit, joggers have shown to have a significantly lower risk of heart disease, stroke and high blood pressure.
  • Emotional benefits: If you are looking for a natural way to boost your mood while also reducing stress levels, a brisk morning jog or after-work run will keep you focused on the road ahead. Being in tune with your senses and following a rhythmic pace will help to reduce any tension weighing on your neck, shoulders and back.
  • Disease prevention: Researchers suggest that individuals who allot between 5 to 7 hours of walking or running per week have a reduced risk for colon, breast and lung cancer than individuals who receive less than an hour of running or walking per week.

Reasons to keep running:

If the colder temperatures have made you rethink your daily run, rethink that thought! The colder weather is associated with the holidays which in turn make exercise vital to keeping off, or shedding, the holiday pounds. If you are just sick of the mundane task of running—switch up your routine a little and make it exciting again.

Burning calories: Although the answer to, “how many calories do I burn during a run?” differs with each individual, it’s safe to say that running a mile will burn the equivalent of your weight. For example, if you weigh 150 pounds, you will likely burn between 100 to 130 calories. The amount of effort and energy used to run a mile is greater for an individual with a higher weight.

The beginners guide to running:

Not a runner? Here’s a simple guide to get you up to speed. The pyramid interval workout is one of the best ways to build agility while giving your body time to recuperate.

  • Begin with a basic 5 minute warm up at a slow but steady pace to get your heart rate up to speed.
  • Sprint for 1 minute
  • Recover for 1 minute
  • Sprint for 2 minutes
  • Recover for 2 minutes

Continue with this pattern until you have reached 5 minutes. At 5 minutes, begin to bring your time down slowly by 1 minute, recovering for only 2 minutes per sprint. Cool down for 5 minutes at the same slow pace as the workout routine.

What you’ll need:

  • A good pair of running shoes: Sneakers may be expensive but it’s an investment that will benefit you and your knees from the impact of running.
  • Supportive sportswear: For women, buying a sports bra is not exactly a necessity but it will make for a more enjoyable experience. Compression shorts and comfortable clothing will keep you comfortable and on the move.

Tips to keep you going:

  • Stay hydrated
  • Remember to pace yourself

 

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