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Beta
8 key ways running can transform your body and brain
Running increases your lifespan
People who get 30 minutes or more of aerobic exercise on regular bases are less likely to develop certain types of cancer or other forms of illness.
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Key Ideas
Benefits
It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.
Running is a very effective...
Types of running
- Road Running: running on paved roads, paths, and sidewalks.
- Treadmill Running: easier than outdoor running and can be gentler on your joints.
- Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons.
- Trail Running: it takes place on hiking trails, from deserts to mountains.
- Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints.
Getting Started
- Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
- Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
- Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
- Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
- Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.
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A running plan
You can benefit from just 30 minutes of running, 3 times a week.
Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current ...
Running equipment
Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.
A sports watch and heart-rate monitor are nice to have.
Pace of running
Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.
Once a week, run a faster speed to increase your fitness level.
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Key Ideas
Exercise Benefits The Brain
Any kind of exercise, be it aerobic, walking or Yoga, changes the brain's composition, structure and the way it operates. The changes that happen to the brain:
- Brain wa...
Brain Waves increasing
The brain's electric impulses change, and the Beta waves increase during and after exercise, putting it in a better, more alert state.
More Sensitive To The World
Exercise makes our senses sharper and clearer, and we are more perceptive and have better sensitivity to our surroundings.