Fitness Facts: RUNNING:
🔹Running is a great form of cardio & can provide many benefits when combined with a regular strength training routine.
🔹Frequent running can boost the immune system, decrease stress, lower anxiety & depression, lower blood pressure, increase metabolism, & bring more circulation to the brain.
🔹Running a mile can burn between 100-400 calories, depending on the length of time, the weight, & activity level of the runner.
🔹Outdoor running generally burns more calories than on the treadmill, due to the forward propulsion that is needed on ground. Air & wind resistance also plays a part outdoors.
🔹There are 2 primary benefits of treadmill running: once the pace is set, the runner has to keep up with the machine, while outdoors the pace can pick up or slow down periodically. The other largest benefit is the decreased pressure on the joints.
🔹Moderate impact on joints can be a good thing! Running in moderation decreases the risk of bone related diseases like osteoporosis and arthritis.
🔹Because the body hits the ground with 2-3x it’s body weight during running, the most predominate site of injury for runners is the knees. To prevent injury make sure to wear appropriate shoes, stretch before & after the run, stay hydrated & nourished, and focus on proper form.
🔹Basic form tips: Torso should be straight up, not leaning forward. Relax the shoulders away from the ears. Lead with the hips (Don’t let the hips lean back- especially on an incline). Keep the knees low (Don’t let them come up too high toward the torso- this will minimize the impact on the knees when the feet land). Arms should move forward & back- don’t let them cross the midline of the body.
- Myth Buster: Running is counterproductive to strength training (nycfitfoodfashion.com)
- Your guide to running at any level (bloguvib.wordpress.com)
- The Dreaded Plateau (fitfamfarm.wordpress.com)