January 31, 2024

The benefits of running: why running makes you feel good

By Naturale Bio

Those who follow a healthy lifestyle know that nutrition is fundamental:eating well, in a varied and balanced way, is the basis for staying healthy, remembering that some nutritional deficiencies can be compensated for with natural supplements and organic superfoods.

physical activity, for its part, is complementary to eating well and is absolutely essential for the well-being of body and mind. racing is a discipline within everyone's reach, which could fascinate even those who are absolute beginner of sport. Let's discover all the benefits of running!

Start running: fast walking and some precautions

If you want to start running… good for you! It is important, however, not to start "in fourth place". Exaggerating at the beginning could be frustrating, because you are unable to maintain the desired pace for too long, and even harmful, because the body is not used to the movement, and you therefore risk injuries and injuries.

Better to start with a brisk walk, alternating with a few minutes of real running: posture, correct foot support and keeping shoulders and arms relaxed are very important details of running technique to avoid post-workout stiffness and pain.

The great thing about running is that you only need very little equipment: the right shoes are the fundamental element, to be chosen based on your foot and the type of support. Apart from this, all you need is a simple technical set of t-shirt and shorts, maybe a sweatshirt or a fleece vest if you run in winter, and you're done!

The benefits of running, why running is good for you

The benefits of running are many, if done well, progressively and without exaggerations or incorrectness of rhythm, posture and frequency. Train for half an hour at an average pace 2-3 times a week, mixing this cardio training with workouts dedicated to core stability – i.e. strengthening the muscles of the central part of the body, abdominals and back – and stretching and stretching sessions, it is a perfect mix to stay healthy for a long time.

We could say that among the beneficial effects, 4 are really evident:

Being resistance training, it helps and supports cardiovascular health;
Respiratory performance improves, over time you will have "more breath", as they say in colloquial terms;
The muscles of the back, buttocks and legs are strengthened, as well as the tendons and the entire musculoskeletal system;
The immune system and metabolism get a real "boost" thanks to running.

All this, obviously, always combined with correct nutrition.

And the benefits are not just physical: running causes the body to produce endorphins and serotonin, substances released by the brain that generate a sensation of well-being, satisfaction and good mood!

Running is a moment for yourself, to be with your thoughts, challenge your limits, listen to your favorite playlist... or to spend time with a friend or a group of training partners!

What to eat before and after running training

Running is demanding on the whole body, which is why it is best not to eat a full or heavy meal just before going to train: it could compromise digestion. Better to wait until it has been properly disposed of and digested before going out and dedicating yourself to running.

Yes, instead, to a light pre-running snack: a cup of matcha green tea, for example, accompanied by a handful of nuts or other dried fruit, gives energy without weighing you down.

During the race, it is essential to stay well hydrated, it is better to bring a water bottle or stop to drink from any fountains or refreshment points along your route. Only if you tackle really long distances and strenuous training, linked to the preparation of races, half marathons or even marathons, then it is a good idea to supplement even during the race, with small doses of foods based on carbohydrates and fats that can provide gradually released energy.

At end of training, do not overdo it: the fact of having run or walked quickly, even for a long time, must not legitimize overly abundant and unbalanced meals, otherwise the benefits obtained will be nullified. It's fine to rehydrate and consume a snack or a normal meal, perhaps adding those superfoods that can naturally replenish the micronutrients – especially minerals and vitamins – lost through sweat. You also need proteins capable of nourishing tired muscles. A smoothie or shake with the addition ofspirulina powder, in this sense, is an excellent post-run supplement.

Contraindications of running, what to pay attention to

As already mentioned, it is best not to overdo it and always start in a cautious, relaxed and progressive way.

Running with inadequate shoes or keeping arms and shoulders too rigid or, even, with clenched fists, can lead to soreness and contractures, if not to actual injuries to muscles and joints.

Do not run during the hottest moments of the day in summer to avoid heat stroke, always keep hydrated and avoid wearing unsuitable clothes or clothes designed to make you sweat more: it does not help with possible weight loss and can generate negative consequences.

If you have doubts about your health, before training, always ask your doctor for a consultation or, better yet, undergo a sports medical examination.

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