Running (दौड़ना) is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion. The term running can refer to any of a variety of speeds ranging from jogging to sprinting. Siddha Spirituality of Swami Hardas Life System brings out this unique article for the persons who wish to begin running for achieving health benefits.
Running Tips (दौड़ने की युक्तियाँ)
Beginners can benefit from some basic running tips that help with gear choices, pre- and post-run prep, and training styles.
Dynamic and Static stretches (गतिशील और स्थैतिक खिंचाव)
In recent years, research has shown that dynamic stretches are best for pre-run warm-ups, while static stretches are more helpful post-run. Why? Muscles are already warmed up after a run, and static stretches allow you to hold a stretch for a period of time to lengthen it and increase flexibility and range-of-motion, which is best done when the muscle is already warmed up.
However, trying to stretch out muscles that haven’t been warmed up yet can cause pulls. So instead try dynamic stretching, which involves doing certain moves or exercises in-motion, as opposed to statically, to warm up multiple muscle groups. Try Dynamic Moves like jumping jacks, leg swings (side to side motion of your leg to warm up the hip flexors), lunges and twists are some examples.
Use Vaseline (वैसलीन का प्रयोग करें)
Chaffing is a real and uncomfortable thing for runners. But you can prevent it. Use vaseline or Aquaphor or Body Glide, both are pretty inexpensive, on any area that will rub against something throughout the run – think bra straps, feet, waistline, etc. If there’s friction, a blister or chaffing can happen.
Many runners experience blisters on their toes or heels as a result of increased mileage. To prevent this from happening, simply apply a liberal amount of vaseline to the area before a run.
Running shoes (दौड़ने के जूते)
If there is one thing you should invest in during your running journey, invest in running shoes. Seriously. Take this to heart. It can be the difference between loving running or hate running. Between being sore and tired and unhappy after a run, or feeling accomplished and happy instead.
Wearing sneakers that aren’t made for running, or cheap running shoes that aren’t meant for you starts you off on the wrong foot and can ruin your running ambitions.
Replace running shoes (दौड़ने के जूते बदलें)
You will know when running shoes need to be replaced by how your legs, feet, and joints feel after a run. But it’s better to err on the side of caution and replace earlier rather than later. Worn-out running shoes are bad for training, so make sure to rotate in a new pair before the old pair is totally worn. That way you have a backup.
Running clothes (दौड़ने के कपड़े)
Cotton is the devil for runners. Step away from the cotton. Performance wear – also known as clothing made from “wicking” material – means moisture from sweat is wicked or pulled away from your skin. This helps your body regulate temperature and drastically reduces the risks of blisters or chafing.
Run with a buddy (एक दोस्त के साथ दौड़ो)
Running is supposed to be fun. While it can be a solo activity, it can also be much more enjoyable with a friend. Long runs are supposed to be run at a conversational pace. Many beginners should run all runs at this slower, easier pace too. Guess what that means?
You and a friend get the whole run to catch up! No need to focus on your running app, the miles, or your playlist. Just conversation, which makes the run go by so fast!
Good sleep (अच्छी नींद)
Most people don’t get enough sleep. And that’s a huge detriment to your mental and physical health. Sleep is so crucial to success. But especially for runners, getting enough sleep each night is especially important to recovery and energy. Make sleep a good habit along with a good running schedule. Sleep, running, stretching, hydration…all of these things are important in equal measure. Don’t ignore them.
Increase mileage by 10% (10% की वृद्धि करें)
Almost all training schedules show a 10% or less increase in total mileage per week, and it’s for a good reason. Make sure your training plan only increases mileage by 10% from week to week to give your body time to adapt to the new distance without experiencing an injury.
The exception to this rule is short distances. Your 5K training may have you going from 3 miles to 4 miles the next week. Or 5 to 6 miles. Technically 3 to 4 is a 33% increase but the mileage is so low that it’s ok. However, don’t try to be a hero and go from 10 miles one week to 14 miles the next week. Step up slowly and surely from week to week for the best results.
Focus on distance, not time (दूरी पर ध्यान दें, समय पर नहीं)
Many new runners get hung up on time. It takes me that long to run a mile? Am I too slow? Why is everyone else so fast? I should speed up! This is the wrong thought process.
Don’t compare yourself against other people. You have no idea how long they’ve been running if they’re actively training for speed or not, or what their general story is. Compare yourself only to you, and be gentle at first. Running for beginners can be an adjustment. Your body needs time to adjust. Your mind needs time to adjust. So instead of constantly worrying about your pace or time – focus on your distance.
Especially if you’re following a training plan for something. Is today’s run supposed to be 3 miles, but you’re tired? Go slow. Pace yourself. Just get the miles done and forget about how long it takes.
Running with playlist (प्लेलिस्ट के साथ दौड़ना)
Like getting a running buddy, a good running playlist can make all the difference between a crappy run and a fantastic run. Do yourself a favor and craft a great playlist or two.
Strengthen hips and glutes (कूल्हों और ग्लूट्स को मजबूत करें)
Runners need strong glutes and hips. It’s a fact. Get ahead of it and pro-actively do strengthening exercises for runners that will help prevent injury and make you a stronger runner.
Cross-training (पार प्रशिक्षण)
Runners don’t just run anymore. They cross-train to strengthen supporting muscles too. What is cross-training exactly? Well, cross-training activities are anything other than running (in a nutshell). Yoga, cycling, swimming, and so much more, are included as cross-training activities. Add in cross-training at least 1-2 times per week to supplement your running schedule.
Pace yourself (खुद को गति दें)
Too many runners get overly-ambitious at the beginning of a run or race and go full-force at the beginning, only to fizzle out halfway through. Instead, try pacing yourself. You’ll better learn your comfort pace and be able to maintain it throughout the run without running out of steam.
Songs with the right BPM (सही बीपीएम के साथ गाने)
BPM, or Beats Per Minute, can help you set your pace. Some elite runners use a metronome to learn and keep pace but that seems kinda boring and unnecessary for intermediate runners. Playlist songs can do the same trick in a much more fun way.
Run backward (पीछे की ओर दौड़ें)
Yes, run backward, sideways, and front to back, to strengthen opposing muscle groups that support regular forward running main muscle groups. It also increases overall fitness and balance. Obviously don’t run backward in dangerous situations. Do add backward running when on a treadmill or a safe non-trafficked flat road or trail, where no objects are in your way.
Foam rolling (फोम रोलिंग)
First, foam rolling helps relieve muscle soreness and tightness after intense workouts or runs. Second, foam rolling helps blood circulation and relieves problem spots (like knots) with myofascial release.
Start by foam rolling 1-3 times weekly. Increase as needed. And check out these 6 Classic Foam Rolling Moves for Runners too. Need a foam roller? Start with a softer foam roller like the Spri foam roller and then work your way up to a high-density foam roller if the foam starts feeling too squishy.
Run negative splits (नकारात्मक विभाजन दौड़ें)
Some runners need to pace themselves while others should run negative splits.
Negative splits mean you progressively run faster (starting slower and ending faster) and run the second half of a run or race faster than the first half.
Why run negative splits? Your muscles and joints are warmed up towards the end of the run, but not so much at the beginning. Because of that, increasing speed towards the end can be better for your body. Plus, mentally, negative splits prepare you to finish strong on race day.
Run faster with interval (अंतराल के साथ तेजी से दौड़ें)
Focus on the basics first (proper form, breathing, and pacing) first. Once you feel you’re ready to train for speed, try intervals and hill work.
Intervals consist of short bursts of fast running with rest periods in between This can be a structure or based on feel like Fartleks, which allow you to run fast and slow down in bursts based on how you feel or specific time intervals. Hill work teaches your legs to work harder and you become more efficient. Both are good training techniques to include in your schedule to increase speed. But don’t over-do it. Many runners recommend only 1-speed work sessions per week.
Fuel correctly (सही ढंग से ऊर्जा लें)
Runners need proper nutrition all day to perform their best. But proper fueling (aka eating) is required before, during, and after long runs too. A long run is any run longer than 60 minutes for most runners. Learn what runners eat before, during, and after long runs to fuel your run deliciously.
Long run snacks (लंबे समय का नाश्ता)
And last but definitely not least. never ever try new foods on race day. Test long run foods during a training run to see what works for your body. Some runners can only tolerate whole foods like bananas or nuts, while other runners’ stomachs prefer engineered fuel like GU packets or energy chew blocks.
Running Health benefits (दौड़ाने के स्वास्थ्य लाभ)
While there exists the potential for injury while running, there are many benefits. Some of these benefits include:
- Potential weight loss
- Improved cardiovascular and respiratory health
- Improved cardiovascular fitness
- Reduced total blood cholesterol
- Strengthening of bones
- Possible strengthening of the immune system
- Improved self-esteem and emotional state
Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity.
Although an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, an excessive dose e.g. marathons, might have an opposite effect associated with cardiotoxicity.
Weight loss (वजन घटना)
Running can assist people in losing weight, staying in shape, and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run. Running increases one’s metabolism, even after running; one will continue to burn an increased level of calories for a short time after the run. Different speeds and distances are appropriate for different individual health and fitness levels.
For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. While running, it is best to pay attention to how one’s body feels. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.
Mental health (मानसिक स्वास्थ्य)
Running can also have psychological benefits, as many participants in the sports report feeling an elated, euphoric state, often referred to as a “runner’s high”. Running is frequently recommended as therapy for people with clinical depression and people coping with addiction. A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being.
Running is an effective way to reduce:
It helps people who struggle with seasonal affective disorder by running outside when it’s sunny and warm. Running can improve mental alertness and sleep.
Both research and clinical experience have shown that exercise can be a treatment for serious depression and anxiety. Even some physicians prescribe exercise to most of their patients. Running can have a longer-lasting effect than anti-depressants.