13 benefits of running – GOOD FORM

The race has been gaining more and more fans over the years. Being a democratic practice (after all, the need for equipment is almost nil), andToday, it is estimated that in Brazil alone there are between 5 and 11 million street runners, an important fact when we are talking about a population where 40.3% of adults are considered sedentary (IBGE, 2020). “But it’s worth remembering that it’s not just putting on your sneakers and running out, guidance from a health team is very important to safeguard longevity in sport,” warns Matheus Vianna, personal trainer and creator of the “training without pain” method.

13 RUNNING BENEFITS

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HELP WITH THE RESPIRATORY SYSTEM

According to Yago Fernandes, endocrinologist and specialist in the weight loss and hypertrophy segment, running is a complete exercise. “It works resistance, strength and every exercise ends up leading to physiological stress. The body’s chemical response to this physiological stress are adaptations in the respiratory, cardiac, skeletal muscle, and central nervous systems. A study by the University of Vermont, in the United States, indicated that the human body has a strengthening of respiratory system after 18 weeks of constant practice of race“.

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IMPROVES HEART CONDITION

When starting to run, your entire body undergoes a process of structural and functional remodeling of the heart according to the new requirement. “In running, there is an overload in blood volume, the heart needs to pump a large amount of blood to the muscles so that the runner continues the exercise. the effects of this are: decrease in blood pressure, decrease in heart rate, making it easier for the heart to spend less energy to carry blood throughout the body, increase in tolerance to intense aerobic exercise, etc” explains Matheus Vianna.

In addition, one University of Vermont study showed that running for 30 minutes three or four times a week at 75 to 85% of your maximum heart rate can improve your VO2 max (measurement of how much oxygen your body can effectively transport and use) by more than 6 % in just 18 weeks.

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TONES THE BRAIN

Yes, that’s exactly what you read. According to Yago, research shows that aerobic exercise can also tone our brains, increasing the process of creating brain cells and connections between neurons, which can improve attention, concentration and creativity.

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HELP WITH MENTAL HEALTH

Running also reduces symptoms of depression and anxiety as effectively as antidepressants. “When we run, we increase levels of calming chemicals like serotonin, dopamine and norepinephrine. Releasing tension and relieving stress” says Yago Fernandes.

But according to a study by Medicine & Science in Sports & Exercise, the effect of exercise may be even greater. Running can work at a cellular level to reverse the impact of stress on our aging process.

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BURNS A LOT OF CALORIES

According to the American Council of Exercise, a person weighing approximately 63.5 kg burns about 13.2 calories per minute running. In a 30-minute run, that person will burn around 396 calories. While on a 30-minute walk she should burn something like 228 calories.

“The muscle action that propels the body from point A to B requires the use of something called ATP (energy). We store ATP in the form of glycogen and fat. When we use up our glycogen stores, we start looking for fuel in fat. Leading to burning calories” continues the endocrinologist.

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IT IS MORE EFFECTIVE THAN CONTINUOUS TRAINING

Flávio Areal, Master in Physical Activity and Human Performance, shares that several studies show that high-intensity interval exercises (such as running) promote more effective fat-burning responses than continuous training. This is mainly due to the prolonged post-training oxygen deficit. “ It is as if after the interval exercise the calorie flame is still lit”.

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STRENGTHENS YOUR MUSCLES

Running is an exercise that needs to be done progressively and with the supervision of professionals and interspersed with weight training, so that the health of the joints is not compromised. “Generally, those who are injured while not running are people without physical conditioning, some overweight, who perform exercises improperly, without being accompanied by a professional. The best way to avoid injury is to strengthen the muscles, especially the lower limbs. Strength exercises are essential to build healthy mechanics during the activity”, warns Yago.

But when done correctly, it can be a great muscle ally.” A running works from the postural muscles to the torso, hips, knees and feet, therefore a complete strength training must be carried out so that it can not only strengthen the body structures but also give more competence to the muscles that are most active in the race as per example: Glutes, Quadriceps, Posterior Thighs and Calves, thus allowing them to help you practice the sport better”, explains Matheus.

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PREVENT VARICES AND CELLULITIS

“Running is a complete exercise. Muscles are made up of slow-twitch fibers and fast-twitch fibers,” says Yago. “In a long-distance run, especially outdoors, we work the slow-twitch fibers, requiring more resistance. Fatally, we go over slopes, speed bumps, sidewalks, thus using fast-twitch fibers, requiring more strength. In addition to improving blood circulation in the lower limbs, it also decreases liquid retention. Preventing varicose veins and cellulite”.

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BENEFITS THE CORE

First, we need to understand what the core is: The core is the entire abdomen compartment including the roof of the diaphragm, the pelvic floor (muscles under the pelvis that hold the pee) and the entire abdominal wall. It is essential for controlling posture and movement in ANY and ALL physical activity.

for being the pillar n° 1 of linear force and multidirectional forces, it is capable of offering the necessary stability for running, a fundamental pillar in reducing the risk of injuries, ranging from the lumbar to the shoulder girdle. “It benefits the core because it requires the time and work necessary to generate stability, force production and consequently” explains Matheus.

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PROMOTES “RUNNER’S HIGH”

“Immediately after an intense running workout, the feeling is one of euphoria. A lot of people call it “Runner’s High”, says Yago.

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HELP WITH BODY STRUCTURE

With a month of practice comes an increase in physical resistance, an improvement in disposition for daily activities, such as climbing stairs, walking and even playing with the children. In a short time, you can have more restful nights sleep, a stable heart rate, balanced breathing and faster digestion.

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WORKS ALL MUSCLES

According to Yago, with 3 to 4 months of periodic running, the runner already begins to present important orthopedic adaptations, with reinforcement of the body structure, bones and ligaments. With that, the possibilities of twisting, fractures and even osteoporosis decrease a lot. “Over the years, the runner continues to reap the benefits of increased longevity. Avoiding early death, diabetes, hypertension, obesity, depression and making life more fun.”

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YOU CONNECT WITH YOURSELF

Running is a way to relieve stress and control anxiety, as the practice releases hormones such as endorphin and dopamine in the brain, responsible for feelings of well-being and happiness, consequently benefiting mental health. “By the way, a recent survey by Queima Diária revealed that 51% of Brazilians consider the connection with themselves a primary benefit when doing physical activity and this is directly related to mental health, especially with the pandemic, where people have become more attentive to their benefits of keeping the body and mind in balance” says Flávio Areal.