Benefits of running and tips for beginners

Running at low intensity decreases the likelihood of having a heart attack, favors the functioning of the heart, promotes the loss of fat, improves the respiratory, locomotor apparatus and the nervous system and improves cardiorespiratory endurance. In addition, while running you release endorphins that reduce stress and anxiety. When you start to run for the first time your body you need a few days to accomodate to the change, it takes around of 40 days, which is what it takes to develop capillaries and thus a more efficient blood transport system. So it is preferable to start running soon (1 km-1.5 km) and go gradually increasing. If you last 40 days already you can reach running 5 km. You don't start running directly, the first 5 minutes you walk and end up walking the last 5. Alternating running with walking or running slowly.

Techniques for running correctly:

• You do not force the length of the stride, you will delay and may it result injury since you hit the ground with more force.

• Stay erect.

• Arms, flexed, should move to the rhythm of the legs, back and forth, not sideways, close your hands but you do not force the cuff.

• Look at the front, avoid facing your feet.

To avoid injury start running slowly and view increasing the distance gradually, don't run every day, get a day of rest, in which you do another type of exercise, uses a comfortable shoes and renew them every 600-800 km. It is better to run on soft surfaces, like the treadmill running, track, than on hard surfaces such as asphalt.

A.P.M

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