Do you feel sad about running for hours and not seeing any long-lasting benefits? If yes, then it’s time to be happy because this article will correct your mistakes and help you get the most of your running exercise.
Running is a form of aerobic exercise with numerous benefits and it does not even cost you a lot of money. Once you start your running routine, it may take 4 to 6 weeks to observe the difference in your aerobic potential and you will also feel that the training is effective.
There are different running workouts you can perform and the amount of strength you put into it determines how quickly you will be successful. There are also alternative exercises in place of running like walking, biking, swimming, Zumba, basketball, football, tennis, volleyball, jogging and high-intensity interval training.
You can also go for an Anti-Gravity treadmill training which includes good running exercise equipment.
Must Know Benefits of running exercise
- It reduces the risk of cardiovascular and neurological diseases.
- It reduces the risk of death from a heart attack or stroke.
- It reduces the risk of developing cancer and cardiac problems.
- It increases flexibility and mobility.
- It recovers and protects us from injuries.
- It helps to build strong bones.
- It improves cardiovascular and respiratory fitness.
- It improves self-esteem and emotional state.
- It helps to lose weight.
- It strengthens muscles and the immune system.
- It can slow down the process of ageing if practised daily.
- It increases metabolism.
- It reduces stress, anxiety and depression.
- It improves sleep quality and mental alertness.
- It helps to stay in shape and improves body composition.
- It improves aerobic fitness.
- It increases your life expectancy.
- It improves cognitive functions and reduces cognitive decline.
- It improves glucose regulation and reduces the risk of developing diabetes.
- It is the best exercise as it is easily accessible.
Setting up your running exercise workout routine
You need to control some factors and assume some variables which are essential and might influence your running exercise.
- Find a good-off-the-peg plan and implement a thorough recovery plan also. Make sure to not overdo, fuel yourself properly after each workout, get enough sleep and calm yourself down.
- Adjust your exercise intensity. You can do it by noticing how you feel while you are doing it- your perceived exertion. You also have to keep a check on your heart rate, if it is going too high then you have to lower your exercise intensity.
- Get a comfy and suitable pair of shoes for yourself which should bend easily and have a wedge of shock-absorbing material in the heel.
- Consider performing some freehand drills as a warm-up before a good running exercise.
- Take a break and restore some energy. You don’t have to smash every run. Take normal and comfortable runs to recover yourself.
- Include carbohydrates and fats in your diet. They will give you enough energy and make sure to eat at the right time.
- Include rest days in your routine. It will help you adapt to the training load and you will be more energetic for the very next run. Rest is necessary to get rid of muscle fatigue.
- Prevent yourself from injuries like chest pain after running exercise. This may be due to spasms of the lungs’ small airways. Consult a doctor right away and get medicines to help you cope up with this chest pain.
Workouts to get the maximum of your running exercise
1. Speed development
Target– Nervous system, Activation of muscle fibres
- Warm-up for 10 minutes by jogging
- Run at a high-intensity pace for 5 minutes or less.
- Jog for 2-3 minutes to recover yourself
- Repeat the same 3 times.
Advantages– It increases your range of motion, bone strength and density. It improves flexibility and balances muscles. It increases the body’s endurance. It helps in coordination and balancing your body.
2. VO2 Max
Target- Oxygen uptake, Overall fitness.
- Warm-up for 5 minutes by jogging
- Run for 3 to 4 minutes at a high-intensity pace on the track while listening to music.
- Jog for 2-3 minutes to recover
- Repeat the same 4 times.
Advantages- It boosts your maximum oxygen consumption. It helps you build up more lactic acid. It develops your aerobic capacity.
3. Hill training
Target- Glutes, Quadriceps, Calves, Upper body
- Warm-up for 3 minutes by jogging
- Run hard uphill for 2 minutes
- Jog back down
- Repeat the same 3 times
Advantages- It increases your speed, intensity and strength. It also helps you burn calories and reduce injuries.
4. Tempo and threshold runs
Target- Core muscles, Body.
- Jog for 2 minutes
- Run at a comfortably hard pace or tempo pace for 10 minutes
- Jog for 5 minutes to recover
- Repeat the same 5 times
Advantages- It trains your body to increase the ability to reconvert lactate into energy. It helps you run faster for a longer duration and makes your body more efficient. It reduces fatigue and makes you energetic.
Here is an easy to use table enlisting within how many days you will see your results:
|Workout||Intensity||You’ll see your results in|
|Speed Development||Easy||3-6 days|
|VO2 Max||Easy||16-20 days|
|Hill Training||Easy||17-21 days|
|Tempo and Threshold Runs||Easy||12-14 days|
In the process of doing a good running exercise, do not forget to keep yourself healthy. Avoid eating directly before a run and drink plenty of water. Seek medical advice from a doctor if you have any injuries. You may use running exercise equipment like treadmills, ellipticals, stationary bicycles, etc. You can choose what you want depending upon the intensity you can work on. Save yourself from chest pain after a workout and abide by your running exercise workout.
A good laugh and a long run are the two best cures for anything!