The main benefits of the race are the weight loss and the decreased risk of cardiovascular disease, but additionally to run in the street has other advantages like the ability to run at any time of the day, alone or accompanied.
Street racing is a modality that is increasingly present and run in nature increases happiness during and immediately after the race, but the other benefits are also found to run in enclosed spaces, such as on a treadmill, for example. Run on the street, in nature or within the academy has its advantages, but in any case, running, listening to loud music encourages you to run faster and greater distances, increasing the benefits to health.
15 the main benefits of the race
Some of the main benefits of the race are:
Protect from diseases such as cancer, cardiovascular disease.
Improve sleep quality;
Reduce the risk of diabetes, heart attack and STROKE;
Stimulate the formation of neurons and improve memory;
Strengthen the muscles and bones, and decrease the risk of osteoporosis;
Increase the provision for the daily routine;
Lose weight because it burns fat;
Increase the physical fitness;
To control blood pressure;
Increase muscle mass;
To strengthen the abdomen and increase the buttocks;
Increase life expectancy.
These benefits can be achieved by practicing the race alone or accompanied with a group of friends, but the greatest benefits occur when there is a higher level of difficulty in the race. However, to start practicing the race, you should start slowly, running short distances on a flat surface and increasing the route gradually every 2 weeks, for example.
How to achieve the benefits of the race
To achieve all of the benefits that the race brings is do I need to run 2 to 3 times per week for 20 to 60 minutes each time. However, running more than 30 miles per week increases the risk of muscle and joint injuries, and that’s why the people that are at great distances should be accompanied by a physical education professional to accomplish their goals without harming the health.
Race for beginners
For those who want to start running it is advised to first medical consultation to evaluate the health state in general. Many gyms have a questionnaire that must be completed at the time of enrollment, which helps to define if the person has a higher risk of heart attack or STROKE, for example, but if you want to start running alone in the street, care must be taken to get a check-up before.
1. How to dress
To begin you should use lightweight clothing and running shoes suitable, always with socks. Running without the appropriate clothing in addition to uncomfortable, you can decrease the time of the race, and to use a running shoes low there is a greater impact on the joints and higher chances of harming the column, and for this reason we should always run with running shoes. Learn how to choose the best shoes for the race.
2. Distance and speed
The speed should be slow, do not try to run long distances in the early workouts. The ideal is to establish a threshold, which can be 2-3 km to go getting used little by little. If it is not possible to maintain the pace of the race until the end no problem, you can walk fast while you recover your breath for more of a sprint, the important thing is not to give up at the first hurdle. Check out a running workout for run 5 and 10 km in 5 weeks
The breathing is very important during the race and to facilitate the training should be to inspire through the nose every 2 strides, then release the air through your mouth. It is normal to become breathless in the first few races, but with the time it is normal for breathing to become easier. the first few times you should avoid talking while you run to not get the pain on the rib, which is so common in those who do not have much physical fitness.
At the end of the race, after you have reached your goal, it is important to do some stretching exercises with the legs and back to avoid cramping and muscle pain. Check out some examples of stretching for the legs.