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Physical Benefits
Cardiovascular Health: Running strengthens the heart, lowers blood pressure, improves cholesterol levels, and reduces the risk of heart disease.
Weight Management: It burns calories efficiently, boosts metabolism, and promotes fat loss while preserving muscle mass.
Improves bone density, reducing the risk of osteoporosis.
Improves Endurance and Stamina.
Boosting Immune System.
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Mental and emotional benefits
Mental Clarity: Running increases blood flow to the brain, improving focus, memory, and cognitive function.
Stress Relief: It releases endorphins, reduces cortisol levels, and promotes relaxation.
Mood Enhancement: Running combats depression and anxiety, boosts confidence, and fosters a sense of accomplishment.
Better Sleep: It improves sleep quality and helps regulate sleep cycles.
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Long-Term Health Benefits
Disease Prevention: Running reduces the risk of type 2 diabetes, certain cancers, and other chronic illnesses.
Improved Lung Function: It increases lung capacity and strengthens respiratory muscles.
Regular runners tend to live longer, healthier lives.
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Mental belief
Visualization: Imagining yourself succeeding in a race or run.
Mindfulness: Staying present and focused during runs.
Goal Setting: Setting realistic and measurable goals.
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Getting Started
Warm-Up: Dynamic stretches and light jogging to prepare your body.
Cool-Down: Static stretching and slow walking to relax muscles post-run.
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Warm-up (Dynamic stretches)
1. Knee to chest
2. Arm-circle + High knees
3. Quad-stretch + Reach
4. Lunges
5. Hurdle hip rotation
6. gorin stretch
7. Inner-Thigh stretch + T-Spin rotation
8. Claf and hamstring stretch
9. Plank + Calf-Stretch
10. Jumping jacks
11. A skip
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Posture correction
1. Butt bridge
2. sit ups with v foot
3. Butterfly
4. 90*90
5. Frog stretch
6. Hanuman Dand HALF
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Cool-down (static stretches)
Cat and Cow stretch
Children pose (Back stretch)
Quad stretch
Figure 4 stretch
lunge stretch
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Training Levels
Beginner:
Start with a walk-run approach (e.g., 1 minute running, 2 minutes walking) for 20-30 minutes, 3 times a week.
Walking Lunges: Strengthen quads and glutes.
Calf Raises: Build calf strength.
Planks: Strengthen the core.
Intermediate Exercises:
Hill Sprints: Build power and speed.
Tempo Runs: Improve lactate threshold.
Fartlek Training: Mix of speed and endurance.
Advanced Exercises:
Interval Training: High-intensity intervals with rest periods.
Long Runs: Build endurance for marathons or ultramarathons.
Strength Training: Focus on compound movements like squats and deadlifts.
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IDEAS CURATED BY
CURATOR'S NOTE
My catch over running
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