Any woman can choose running as her training program, since this physical activity is accessible and simple. In addition, running training is the best way to lose weight and generally strengthen the immune system.
When choosing a running training program for a woman, it is recommended to minimize all negative factors and take into account the peculiarities of the correct approach to jogging.
The benefits of running for women
Running has tremendous benefits for a woman's body, in the form of improving overall health and bringing the figure back to normal.
But it is worth noting that a positive effect is possible only with proper training, which will always be performed in stages and in a strictly planned volume, that is, the load should be normal, and not excessive.
Decrease in fat reserves
Even a short run has a positive effect on the figure.
This is due to the fact that:
- metabolism is normalized;
- running helps the body burn excess calories.
Thus, thanks to running training, it is possible to:
- lose weight;
- prevent the development of lipid deposits;
- get the body in good shape.
Strengthening muscles and developing endurance
While running, most of the muscles in the body are engaged, resulting in:
- to strengthen various muscle groups;
- to increase the elasticity of muscle fibers;
- to the possibility of greater physical activity;
- to accelerate the recovery of muscle form after exercise;
- to increase the overall endurance and endurance of individual muscles and groups.
Impact on the health of the body
On the positive side, running training affects several different body systems, resulting in:
- muscle and cardiac activity improves;
- there is an increase in the efficiency and strength of the body;
- the acid-base balance in the body is normalized;
- the immune system receives support, which leads to its more efficient work;
- metabolism is noticeably accelerated.
Body tone support
Jogging is one of the main ways to maintain health, including bringing the body into constant tone.
This is due to the fact that:
- overall health improves;
- the psyche is normalized;
- the body is constantly under the influence of stresses that help it to work more efficiently.
Fight stress and depression
Any type of running will always be the foundation for relieving stress and depression. Any physical activity has several positive properties, while running training allows positive factors to constantly influence a person.
Several factors:
- running is a good way to release tension;
- running workouts raise the spirits;
- due to an improvement in the hormonal background, a transition to calmness occurs, that is, a person is less nervous;
- exercise allows the production of several types of hormones, including those that make a person happier.
Developing will and self-discipline
Sport has a huge impact on character formation. And running is no exception. Women who are jogging begin to show several characteristics:
- they become more calm and reasonable;
- purposefulness appears;
- character begins to form stronger, including strong-willed.
All this is due to the fact that with constant jogging you have to overpower yourself, and this stimulates a change in mood in a positive direction.
Potential harm
With an incorrectly chosen form of running or if there are unaccounted for negative factors, running training can harm the female body.
Urban running
You should be aware that the city is the least good place to run, as people often run in places of high gas pollution and pollution.
All this leads to:
- shortness of breath;
- to the gradual poisoning of the body with exhaust gases.
It is because of this that it is recommended to run in park areas. If this is not possible, then the run should be carried out at four to five in the morning, when air pollution is minimal.
Injuries and sprains
Any improper running workout can create a chance of injury, for example:
- stretching of muscles and tendons;
- injuries with a sharp start;
- with excessive intensity of the training program, depletion of the body is possible.
All of these factors are due to the fact that a woman simply does not follow all the training rules, which include:
- warm-up before the running program;
- the correct choice of load, which is set taking into account the characteristics of the girl's body, including her state of health;
- a downed training regimen, which is not carried out in a planned and constant form.
Harm to various body systems
The harm to the body can be divided into several categories:
- if you are pregnant;
- with chronic and acute diseases;
- with the wrong approach to the training program and to running in general.
The last point also includes too much load on the untrained person. In case of pregnancy and health problems, a strictly individual training program must be followed.
If the training is initially incorrect, then there will be:
- deterioration of health, including general;
- the development of acute diseases;
- deterioration in the functioning of organs, including those for the heart and lungs.
How to run to benefit from running?
Any training program has several principles that can increase the positive effect of running:
- all workouts are performed in a pre-selected form, which should take into account all the features of the girl's condition, including physical fitness and the presence of diseases or pregnancy;
- running training has a strict schedule, that is, with the selected mode, you always need to train at the same time;
- jogging should be carried out in a place where there are no constantly passing cars, and also preferably a quiet place where there will be no need to constantly interrupt the workout;
- in case of any health problems or the presence of any factors (pregnancy), running should be regulated by a specialist who will help you choose the right load and running intensity;
- training is always carried out with normal health, but if you feel bad, then the training must be postponed, otherwise it can lead to a deterioration in the condition;
- for girls who are losing weight, running should be one of the parts of the program, since it is very difficult to lose weight by running without following a healthy lifestyle and proper nutrition.
Tips for women on how not to quit jogging
There are a number of guidelines for avoiding running. But you can highlight the basic principles that will help you jog on a regular basis without breaks:
- do not burden yourself with excessive information about running, it is enough to know the basic rules, then running will become a simple pleasure;
- do not get carried away with food and overeat, as this will lead to a lack of desire to go for a run;
- it is advisable not to burden yourself in the first month. This is necessary so that the body just gets used to training, as well as to enjoy the process itself;
- it is important to feel your body. This will avoid aggravating the injury;
- the place of the run should be pleasant;
- you need to constantly motivate yourself. For example, there is one very good way - you need to take a player with your favorite music for a run. This will lead to the fact that jogging will be associated with the pleasures of listening to your favorite songs;
- all clothes should be comfortable, that is, they should not rub or press anywhere;
- running should be correct, while it is important not to get carried away with loads;
- together with running, it is desirable to perform a complete cleansing of the body, which is possible with a healthy lifestyle and a proper diet;
- good results may not be achieved right away, so it is important to be patient. Most women stop running after the first week, thinking that there is no benefit. This is mistake. There is a benefit, just a visible result will come a little later.
Running training for a woman is one of the most important activities. At the same time, it is required to follow all the rules and recommendations that will help make running useful.
If the training program is carried out with impairments, then you can not only not get pleasure from running, but also harm your health. The importance of proper running for a woman is relevant due to the fact that the female body is very susceptible to various injuries and diseases.
