Ultimate Running Training Guide For Beginners
Running is one of the aerobic training formats most chosen by the general population, especially when it comes to weight loss. However, many people think that just put on your shoes and run out, and the results will show. In the foreground, before you choose an activity to lose weight, define or gain muscle mass, you should choose an exercise format that you like, since training is about overcoming challenges and limits; when choosing an activity that you don’t like at first difficulty, you will give up.
In the background, running, as well as any other physical exercise must be planned and guided by a physical education professional, thus preventing the practitioner from acquiring postural vices that may harm their health, making the result appear faster and avoid injuries, which happen due to wrong biomechanical patterns and failure to measure training volume and intensity.
It can be practiced outdoors or indoors with or without using a device; running is one of the exercises with the most accessible access for people. This does not mean that it should not be planned and measured according to the needs of the aspiring runner.
In this guide, you will understand the benefits that running provides for the body and mind of the practitioner, how, where, with whom, and why to practice it, in addition to tips to have a good workout and improve your performance according to your goal.
The Biology And Physiology Of Running Training
As mentioned earlier, running provides significant physiological adaptations for the human body. There is an improvement in the heart’s efficiency. Both during practice and at rest, the ejection volume increases (amount of blood volume sent to the body at each heartbeat), resulting in an improvement in cardiac output. In other words, the heart needs fewer beats to send the same amount of blood, which results in a decreased heart rate.
Increased breathing is a result of improved O2 absorption and transport capacity during exercise. In practice, we achieve more excellent oxygen supply without necessarily increasing the respiratory rate, making us more resistant to fatigue in terms of lung capacity.
There are also significant adaptations in the periphery, such as strengthening and muscle hypertrophy of the lower limbs. The increase in strength and muscle mass, in addition to increased caloric expenditure at rest, contributing to weight loss, collaborates, for example, with improved venous return. We are making the blood easier to return to the heart.