mydeshdeepak

[mydeshdeepak]

What Muscles Does Running Work: 11 Muscles and Its Work Function

Though running is commonly considered a cardiovascular exercise, it also operates on major body elements.

Do you want to know what muscles does running works?

From the shoulders to the toes, running is a full-body exercise.

Here are the main muscle groups that work together to get you on the run.

Calf Muscles

The calf muscles are used to move your toes.

When you stretch your toes, you'll find these muscles flex.

You're going to note that professional athletes have really toned and formed calf muscles.

Usually, the calf muscles make you feel exhausted while you're out on long runs; the calf muscles do the leg's significant lifting function when you're running.

While generally ignored, the calf muscles have a significant role in ensuring that the ankles and legs stay free from sprains.

Your calf muscles are situated at the backside of the lower leg.

Every time you push off and lift your leg, you use these muscles to move you forward.

The calf muscles are often active in stretching and flexing your foot every time your foot strikes and pushes it off again.

They are responsible for reducing impact shocks when you land, assisting with balance and ankle mobility.

Usually, the calf muscles make you feel exhausted while you're out on long runs; the calf muscles do the leg's big lifting function when you're running.

While generally overlooked, the calf muscles have a significant role in ensuring that the ankles and legs stay free from sprains.

Functions of Calf Muscles

It extends and flexes your foot as you land.

Provides movement around the ankle joint and the phalanges.

Helps to maintain your balance and ankle flexion.

Also, it reduces the shock impact.

Exercises to Strengthen Your Calf Muscles

Single-Leg Heel Raise

Weight-Bearing Lunge Test

Double-Leg Heel Raise

Jump Rope

Calf Stretch and Ankle Mobility

 

Quads

The quad muscles are basically your upper thighs.

Runners use the quad muscles to push the body forward.

When the body goes forward, a change in muscular contraction happens.

Actions originate in the quads and extend into the hamstrings situated at the back of the upper leg.

You need to keep the quads strong to run efficiently.

What muscles does running work? - Is quad muscles one of them?

As a runner, you should concentrate on the proper development of all those muscles that are so essential to running.

The quads consist of four muscles in front of the thighs: the vastus intermedius, the vastus medialis, the vastus lateralis, and the rectus femoris.

Three of them work together to stretch the knee during each move.

Of the four muscles, the rectus femoris is frequently the cause of running injury.

This muscle crosses the hip joint, which means that it is also the main muscle to bend the hip.

But as the rectus femoris is tightened, it prevents the mobility of the hip.

To compensate, people will swing their legs far in front of them and use hip flexors to step forward.

This can cause overuse and discomfort in the front of the hip.

 

Functions of Quads

It helps in bending your hips.

Flexes your hips so that you can lift your feet off the ground.

Straighten and stabilize your knees at the time you run.

Exercises to Strengthen Your Quads

Hamstring Curls

Prone Straight Leg Raises

Wall Squats

Calf Raises

Step-Ups

Side Leg Raises

 

Hamstrings

Your hamstrings are important to help you to stretch when you're running.

Often, the hamstrings help keep the leg bent.

Any time your quadriceps contract, when the runner lands, your hamstrings need to be engaged.

Acting like a relief, the hamstrings prevent the knee from getting over-extended.

Unfortunately, many of the runners have powerful quads but weak hamstrings.

Runners are famous for having tight hamstrings, which can contribute to hamstring injuries.

For this and other factors, runners must work to strengthen and stretch the hamstrings.

These muscles are connected to the pelvis and extend down to the back of the knee.

Hamstrings mainly tend to bend the knee when you run, but they also help with hip expansion.

If the runner fails adequate hip extension, he can overuse the hamstrings and develop a tendinopathy disorder, where the tendons in the muscle begin to break down.

Tendinopathy in the lower body is very normal in daily runners.

Symptoms include swelling and discomfort in the affected muscles and bones.

 

Functions of Hamstrings

It helps in initiating your knee bending.

It helps in flexing your knees.

Provides power to propel you forward.

Provide extension of thighs by moving the legs backward.

Exercises to Strengthen Your Hamstrings

Dumbbell Deadlift

Single-Leg Deadlift

Dumbbell Kickstand Deadlift

Weighted Glute Bridge

Marching Glute Bridge

Single-Leg Glute Bridge

Glutes

Gluteal muscles are particularly huge in the list of muscles that are essential to running.

Your glutes give strength and power to your hips and work to push you forward.

Strong glutes are going to make you run quicker and become more efficient as a runner.

Since glutes are the main muscle responsible for the expansion of the hips, the reason is that they are essential for better forward motion.

Most runners commit crucial errors in terms of the muscles of the glute.

Failure to grow this muscle group will lead to complications.

The glutes consist of three major muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus.

They work in combination with smaller muscles, such as the lateral rotators, that are finger-sized and start from the hip.

Both these muscles work together to spread the impact force uniformly around the hips.

 

Functions of Glutes

Maintains a proper balance between your hips and legs.

Helps in extending or stretching your hips.

Helps in the lateral rotation of your hip at the time you swing your legs.

Also contributes to maintaining your body posture correctly.

Helps in maintaining a proper knee alignment at the time you run.

Exercises to Strengthen Your Glutes

Glute bridges

Lunge Stretch

Single-Leg Deadlift

Squats

Clamshells

Hip Flexors

The hip flexors are at the front of the hip, slightly above the thighs.

Often known as the iliopsoas, every time you raise your leg for any step, whether it's walking, running, or doing any form of the leg lift motion, the hip flexors are called to action.

The hip flexors are made up of two muscles: the iliacus and the psoas major.

The psoas major is the strongest of the muscles, extending from the T-12 spinal vertebrae to the L5 spinal vertebrae and connecting to the femur—the bone of your thigh.

 

Functions of Hip Flexors

Move your legs forward and back while working.

Stabilizes your hip joint while running.

Maintains a standing position.

Stabilizes your pelvic region by maintaining the level of your hips.

Exercises to Strengthen Your Hip Flexors

Seated butterfly stretch

Pigeon pose

Bridges

Floor-sliding mountain climbers

Skater squats

 

Core Muscles

What muscles does running work?

Are core muscles also involved?

A powerful, stable core is the backbone of a healthy body and its activities and actions.

It is located in your torso and pelvis; the core muscles bind the upper body to the lower body.

A solid core helps maintain good posture, stability, and balance when you run.

It will also help you align your back, pelvis, and lower body properly.

Powerful abdominals help your body remain upright and reduce the effect of shock on your spine.

A poor core can force you to compensate for other muscles, which can contribute to injury.

 

Functions of Core Muscles

Protects your internal organs.

Provides you with greater mobility for your spine and trunk.

Stabilizes the upper portion of your body.

Manages your pelvic-lumbar relationship.

Exercises to Strengthen Your Core Muscles

Bridge

Crunch

Plank

Bird dog

Mountain climber

 

Abdominals

You need a strong core to run well.

Sometimes ignored, the deep abdominal muscles help you maintain a strong balance and posture during long and tough running efforts.

A strong core keeps the body upright and helps all muscles fit well together as you walk.

Running with the core engaged is a good hint for runners to concentrate on the core and run concurrently.

Your core muscles work a lot while you run.

Also, both runners should try adding some key work to their training schedule.

This isn't a place where the runners can skimp!

Stronger abs may be equivalent to quicker running speeds.

 

Functions of Abdominals

Supports your trunk.

Allows movement and holds organs by regulating internal abdominal pressure.

Helps to keep your body stable and balanced.

Protects your spine.

Exercises to Strengthen Your Abdominals

Tummy Vacuums

Clam Shells

Dead Bugs

Bird Dog

 

Peroneal

The Peroneal muscles are a group of muscles on which running works that derive from the fibula (lower leg bone), and for this function, they are also known as the fibula muscles.

Both these muscles are incorporated into the middle foot bones, called tarsals and metatarsals, which are present between the bones of the ankle and the toes.

Both the Peroneal longus and the brevis muscles are present on the leg's side, while the Peroneal Tertius is located on the anterior side.

 

Functions of Peroneal

Manages ankle movement.

Helps you in stabilizing your big toe and ankle joint.

Provides you support while standing.

Exercises to Strengthen Your Peroneal

Quarter Heel Raise

Band Heel Raise

Ankle/Foot Eversion

Towel stretch

Standing calf stretch

 

Tensor Fascia Latae

The tensor fasciae latae is a tiny muscle lower than the iliotibial band.

Sometimes called the IT band, this band is an elongated strip of fascia—a type of connective tissue—located in the thigh and knee.

This muscle is innervated by the upper nerve of the gluteal nerve and performs hip flexion and abduction functions.

Tensor fasciae latae also helps to support the pelvis at the top of the femur (thigh) bone while standing up straight.

 

Functions of Tensor Fascia Latae

Helps you to do a medial rotation of your hip

Also helps with hip flexion along with hip abduction.

Stabilizes your hips and pelvis at the time you raise up your leg.

Helps you to provide lateral stability to your knees.

Exercises to Strengthen Your Tensor Fascia Latae

Side-lying Straight Leg Raise

Hip Hitches

Crab Walks

 

Flexor Hallucis Brevis

The flexor hallucis brevis resides inside the sole.

The muscle attaches to the bottom of the cuboid bone (located in the center of the foot) and stretches around the sole to the hallux bone base, better known as the big toe.

The muscle plays a dual role in both the rotation of the big toe and the foot's arching especially when you are looking for an answer to what muscles does running works!

Hallucis Brevis is one of the muscles found in the sole and is responsible for the toes' flexion or curling.

It functions opposite the extensor hallucis longus muscle located at the top of the foot, with the two muscles pulling on the hallux bone to produce the big toe's movements.

 

Functions of Flexor Hallucis Brevis

Flexes your great toe at the metatarsophalangeal joint.

Helps you at the toe-off phase of running gait.

Keeps the medial longitudinal arch of your foot.

Exercises to Strengthen Your Flexor Hallucis Brevis

4 Little Toes Lift

Big Toe Lift

Big Toe Abduction

Short Foot Exercise

 

Thoracic Diaphragm

The Thoracic diaphragm is a thin skeletal muscle that sits at the chest base and separates the abdomen from the chest.

Contracts and flattens as you inhale. This produces a vacuum effect that sucks the oxygen out of the lungs. When you exhale, the diaphragm relaxes, and the oxygen is forced out of your lungs.

It also has certain non-respiratory features.

The Thoracic diaphragm raises abdominal pressure to help the body get rid of vomiting, urine, and waste.

It also adds pressure on the esophagus to avoid acid reflux.

 

Functions of Thoracic Diaphragm

Contracts and depresses by pulling air into your lungs.

It Relaxes and pushes the carbon dioxide out.

Help your body get rid of urine and vomit.

Puts pressure on the esophagus.

Exercises to Strengthen Your Thoracic Diaphragm

Sit relaxed, your knees bent and your shoulders relaxed, your head and neck relaxed.

Place one hand on the top of your chest and the other just below your rib cage. This will cause you to know like your diaphragm is going while you breathe.

Breathe gently from your nose, so that your stomach pushes against your hand. The hand on your chest should stay as near as possible.

Tighten your stomach muscles, causing them to fall inward as you exhale from your stuffed lips. The hand on the upper chest must stay as still as possible.

What About the Upper Body Muscles?

Running doesn't work well in the upper body muscles, particularly if you're running on flat terrain.

At least for the slopes, you can use your arms to drive higher, which allows you a little bit of exercise.

As the name suggests, your upper body muscles, such as your shoulders, arms, back, and chest, are all found at the top of your body.

If you have a good upper body, it will allow you to run quicker and more steadily.

If you want to have more upper body exercise than conventional running will offer you, you should run with small weights or even bands.

Some of the stretches you would like to do are the cross-body backstretch, the chest stretch, and the shoulder stretch.

At the end of the day, running is a fantastic exercise that tones and strengthens various major muscle groups.

Now you've got more of an idea why you're staring at all the muscles that fly.

It will be easier for you to target stretches and improve movements so that you're still good at going for a run.

Your core and upper body will help withstand the shock of impact as you run—and your arms, shoulders, and back will work together to help push you forward as well as sustain momentum.

Tips to Involve Your Upper Body More While Running

Although the upper body's role in running varies by person, strong arms help move you along.

 

1. Include Strength Training in Your Workout Routine

Upper body workouts can help you boost your physical strength and help you define and retain a healthy running shape.

As the upper body's strength increases, the body has strengthened its stabilization, providing a more complex movement rhythm when moving.

Improved form comes with increased power, and good form contributes to improved time and distance.

If you don't have the time to fit into a whole new fitness routine, you should apply strength training to your current running schedule.

 

2. Target On Your Arms

To better engage your forearms, biceps, elbows, and upper back, try holding light weights while you're training.

Adding this bit of challenge to your running routine will help build up your upper body strength without dragging you into a gym or losing your momentum.

Adding this or some form of strength training to your workout increases how well your body absorbs oxygen, and it will make you a stronger runner.

Final Thoughts

Running is always considered an aerobic activity, but other muscles work just as well as our glutes and hamstrings.

However, running puts heavy pressure on these muscles and, without adequate protection, injuries are possible.

In reality, between 40% and 50% of runners are injured every year.

That's why it's important to develop balance, endurance, and versatility in the muscles that we work when we're running.

Now you knew what muscles does running work, it's up to you to take care of yourself.

Thank you very much. I hope you got the answer to your question 'what muscles does running work?'

originally published at https://mypathtofitness.com/what-muscles-does-running-work/

[mydeshdeepak]

Running in the Wind: How much It Will Affect Pace + 7 Useful Tips

Have you ever tried running in the wind?

If you prefer outdoor running, then surely you have run in the wind.

But as you know that windy weather is quite common almost all the season.

So, if you resist running in the wind then we have discussed some of the best tips.

Running in the Wind

Chances are, no matter where you live, at any season in the year, you can meet the wind on your runs.

If you're running in the autumn months, then you'll be facing some more possibilities of running winds on the day of the run.

Yet, the breeze doesn't have to keep you on a treadmill or spoil your running day.

Why running in the wind so tiring?

Simple physics. Simple physics.

The wind pushes you back faster against the direction you're moving, increasing the energy costs of running.

This means that any defined speed would sound much more challenging in the wind.

If you don't adapt, you risk getting exhausted faster than usual.

What is a Headwind?

The headwind is the wind blowing in front of you.

Many of us can recall some of the heavy headwinds we've faced.

They're the winds that make you feel like you're using all your efforts to keep going forward while you fight the wind that's coming right at you and driving you back.

What is a Tailwind?

The tailwind is the wind that blows from behind you.

A lot of people, particularly runners, love tailwinds because they almost seem to push you forward as you run.

Like headwinds, however, tailwinds aren't necessarily fun.

Even though tailwinds can be good when you're running, they can also be too powerful and have an effect on your balance.

Running Against the Wind

It's fun to run most of the time outdoors.

You can see nature and great landscapes, and as long as you wear the proper gear, the temperature normally doesn't matter whether it's freezing cold or hot and humid.

There is one exception, however: running against the wind.

No matter how long you've been a runner, there's a fair chance you will dislike running against the wind.

It just makes it too much harder to run and to push yourself to run more.

Running against the wind gives you an incredible mental advantage.

There will be a lot of places you run where the conditions will be windy and bad.

You're going to have an optimized mental edge and strategy to cope with it and be able to finish in any situation.

Relax, just note that the wind makes you a faster runner.

And note, there's always a resistance to the wind when you run.

And the harder you're going, the higher your air resistance is.

With 20 mph headwinds, the energy consumed will be up to 20%!

There are days when you have extra stamina to run in heavy headwinds, and then there are days when it would make more sense to head to the treadmill.

Listen to the body and have a backup plan for low-energy days.

Run at least once a week against the wind to learn to deal with it.

That is, purposefully go into the wind on your way out on the run, and then turn around and use the wind to push you home.

Using the wind to make it stronger.

Think of it as resistance to weight in the gym.

When you react to the demands, raise your speed and push it a little bit harder.

How Much Running in the Wind will Affect Your Pace?

There are a variety of experimental experiments that demonstrate that the wind slows you down by generating greater demand for oxygen when you're running in the wind and giving you a little boost when you're running in the same direction of the wind.

Let's look at the result of the studies.

5 mph wind makes you run 0-15 seconds slower per mile.

10 mph wind makes you run 20-30 seconds slower per mile.

15 mph wind makes you run 30-45 seconds slower per mile.

20 mph wind makes you run 50-60+ seconds slower per mile.

25 mph wind makes you run more than 1 minute slower per mile.

These figures provide valuable advice for runners to consider how much wind running has the potential to slow you down.

However, the precise result of the wind will depend on the strength of the wind, your effort, your health, and more.

Does Running in the Wind Burns More Number of Calories?

Many runners want to see how much their efforts are worth.

So when it comes to wind, the common question is whether or not you're burning more calories by running in the wind than by running on a non-windy day.

It's fair to say that running in the wind consumes more calories than running without it.

Wind creates resistance during a run, demanding more effort to keep running at a normal pace relative to a non-windy day.

How many calories running in the wind really burns, however, depends on the particular outdoor conditions, as well as the fitness and body type of every runner.

Running in heavy winds can, of course, consume more calories than running against a gentle breeze.

How to Breath while Running in the Wind

When you're running in the wind, it's important to provide the muscles with the oxygen they need, and breathing through your mouth is the most efficient way to inhale and exhale oxygen.

To get the most out of your breathing, resist chest breathing in favor of diaphragmatic breathing or belly breathing.

Chest breathing is a weak form of breathing while running in the wind.

It is too shallow to allow for maximum oxygen intake and does not fully expel the lungs when you exhale. This could explain why you keep getting side stitches when you run.

Instead, the breathing should be diaphragmatic, which means that the process of inhaling and exhaling should stretch all the way down into your stomach.

Your stomach can expand and contract as your diaphragm pushes air into and out of your lungs as you breathe. Meanwhile, the chest can stay mostly still, but each breath will bring in more oxygen.

Be careful of your breathing and your natural tendency to breathe from your nose or mouth the next time you go for a run in the wind.

If required, concentrate on making the necessary corrections and inhaling through your mouth.

It may be difficult at first, but you should eventually be able to switch to a better breathing technique without thinking about it.

You may see an increase in your running efficiency and performance.

Tips for Running in the Wind

No matter whether you are running a race or following your daily running routine, sometimes you have no other choice left than to run in windy conditions. 

So, we have come up with a bunch of best tips that you should follow while running in the wind.

Let's have a look at these tips:

1. Dress-up Properly

Not only does the wind generate more resistance on the run, but it can also rapidly cool things down.

Dressing accordingly is the secret to feeling relaxed and enjoying a windy run.

If you usually check the weather forecast to decide how to dress for the run, consider the 'real feel' temperature as opposed to the actual temperature of the air.

Wind will also make it feel as if it is 5-10 degrees colder than the actual temperature.

Windbreakers and other wind-specific running gear can help shield the skin from the wind.

In colder weather, wearing some kind of neck and face cover, as well as gloves, would be very effective.

The wind will help evaporate the sweat in warm weather, so you can feel relaxed.

However, if you run in cold, windy weather, make sure that you are prepared for changing temperatures by dressing in thin layers.

When you warm up, you should still take off a light jacket and bring it back on if the wind speeds up again.

You should use Vaseline on your face in order to protect your skin from burning while running against the wind.

When it's hot, make sure you use sunscreen.

Even the cooling impact of the wind makes people realize that they can still get a sunburn.

2. Run By Maintaining a Proper Form

Running in the wind will unintentionally cause us to adjust our running form, pace, or posture during a run.

No matter how hard the wind might be, it's important to maintain your form to make sure you're not developing any bad habits.

Most runners feel that they want to hunch over and lean forward when facing a heavy wind to prevent discomfort as much as possible.

However, doing that could change your whole running form, which could lead to injuries or annoying discomfort over time—Check in with yourself on a daily basis during your run.

Check your posture and make sure that you're running straight without leaning too far forward.

Dressing correctly for the wind will help prevent any changes in posture since the body and skin will be shielded from the harsh impact of the wind.

3. Keep Yourself Relaxed

Another typical effect of running in the wind is increased stress and tension in the body.

Some runners are hunkering forward, some are leaning down, and others can notice that they're unknowingly twirling their hands.

Although it can be challenging, try to prevent being pressured by the wind.

Maintain the right running form by standing up straight and leaning forward just marginally as you run.

Check your hands and shoulders regularly to make sure you're not clenching.

4. Maintain a Positive Mindset

Along with physical relaxation, maintain a healthy and relaxed mindset.

Yeah, it's harder to run in the wind, but hard doesn't mean impossible.

It's your reaction to windy conditions that decide whether you complete your run or stop early.

If you face significant winds on the day of the run, don't despair.

Resist negative thinking by responding to the circumstances of the day and, if possible, by redefining the goals.

You will slow down somewhat, but your run is not ruined – and with the right state of mind, you will not be far from your target.

Use encouraging self-talk throughout the run to mold your response to the wind; concentrate on how strong, committed, and powerful you are.

5. Protect Your Eyes from the Wind

The wind blowing into your face for miles will leave your eyes dry and irritated, particularly if you're not wearing glasses.

It's worth investing in a decent pair of sunglasses for running in the wind.

Some of them come with adjustable lenses, so you can wear them if it is not that sunny, but you do need to cover your eyes from the wind.

6. Keep Yourself Hydrated

You may not recognize how much you sweat when the wind evaporates it off your skin.

Make sure you're drinking a sufficient amount of water while you're thirsty to avoid problems like dehydration.

7. Plan Accordingly 

Checking the weather forecast before your run is an easy way to mentally prepare for what is to come.

Knowing that you'll be running in the high wind helps you to prepare yourself mentally, physically, and logistically.

Plan to run into the wind on the way out whenever possible.

Your body will get more exhausted, and running into the wind for the second half of your run would more likely be more of a physical and mental challenge than when you first started.

Final Thoughts

The good thing is that it's not windy every day.

And if you take advantage of the wind, it will make you a better and faster runner.

Although you do not want to deal with it every day, I hope we should all accept that sometimes it's healthy to do the hard stuff.

Next time you're running, I hope you'll feel ready for anything the weather might throw at you.

You should be prepared to remain warm or cold as the wind blows.

You're going to be more relaxed to keep cool in all types of conditions by getting the right clothes.

originally published at https://mypathtofitness.com/running-in-the-wind/

[mydeshdeepak]

Running for Overweight Beginners: 12 Week Running Plan + 7 Essential Tips

If you’re overweight and feeling like running is not your thing…

Or, You ever started your running journey and given up…

Then I want you to stick and be glued to this article from start to end.

You’ll discover achieving the running goal for an obese person is all about having the right mindset and following the right strategy.

In my guide “Running for overweight beginners” I reveal it all for you.

So, Without any further delay let’s dive into the most comprehensive guide on the subject… 

Things to Keep in Mind Before Starting the Running Program

So, before starting your running journey, you should keep the following few things in mind:

1. Consult with Your Doctor First

When you plan to run being overweight and are not used to exercising regularly, avoid getting started without consulting a doctor.

Inform your doctor if you want to start running in order to get fit.

Your doctor will conduct a full medical evaluation to monitor your vital signs, such as blood pressure and heart rate.

Your doctor will also recommend that you take a blood test to assess levels of cholesterol, hemoglobin, etc. Inform the doctor about knee pain, back pain, or other issues to ensure that running is the best workout for you.

2. Visualize Your Goal First

Visualization is going to prepare you psychologically.

It’s an easy way to boost the chances of being successful.

It contains the type of runner you want to become and imagine yourself in your mind.

As if that had already occurred, imagine yourself as accomplishing your running target.

How you’re going to do, what you’re going to experience and see – work over it as though it’s going to happen.

Also, keep replaying this image in your head.

By doing this, not only can you feel more optimistic, but you will also be more confident.

Running Plan for Overweight Beginners

Daily running lets you lose weight and keep your weight under control.

And if you are overweight, you should run or do other workouts, such as cardio and weight lifting.

Things to take care of before you start running:

Running puts pressure on your joints.

This raises the chance of injury.

You will be a good runner with a good instructor and a proper running plan.

Your training should be free from injuries so that you can resume running without having a break.

So, in this section, we will discuss a complete 12-week running plan for overweight beginners.

We have prepared this plan, especially for the overweight beginners who are willing to start their running journey in a productive manner.

We will give a slow start, and then gradually, we will increase the level.

It is because our sole aim is to motivate you to run every day.

So, here we have come up with an easy and effective running plan, especially for overweight beginners.

So, what are you waiting for!!!!

Let’s give a kick start to your running journey.

Week 1: Running Plan For Overweight Beginners

Day 1: Run for 2 minutes, then walk for 2 minutes. Repeat the same 6 times.

Day 2: Run for 2 minutes, then walk for 2 minutes. Repeat the same 8 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 2 minutes, then walk for 2 minutes. Repeat the same 6 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 2: Running Plan For Overweight Beginners

Day 1: Run for 2 minutes, then walk for 1 minute. Repeat the same 8 times.

Day 2: Run for 2 minutes, then walk for 1 minute. Repeat the same 10 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 2 minutes, then walk for 1 minute. Repeat the same 8 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 3: Running Plan For Overweight Beginners

Day 1: Run for 3 minutes, then walk for 2 minutes. Repeat the same 6 times.

Day 2: Run for 3 minutes, then walk for 2 minutes. Repeat the same 8 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 3 minutes, then walk for 1 minute. Repeat the same 6 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 4: Running Plan For Overweight Beginners

Day 1: Run for 5 minutes, then walk for 3 minutes. Repeat the same 3 times.

Day 2: Run for 5 minutes, then walk for 3 minutes. Repeat the same 4 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 5 minutes, then walk for 3 minutes. Repeat the same 5 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 5: Running Plan For Overweight Beginners

Day 1: Run for 5 minutes, then walk for 2 minutes. Repeat the same 5 times.

Day 2: Run for 5 minutes, then walk for 2 minutes. Repeat the same 5 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 5 minutes, then walk for 1 minute. Repeat the same 4 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 6: Running Plan For Overweight Beginners

Day 1: Run for 5 minutes, then walk for 1 minute. Repeat the same 4 times.

Day 2: Run for 5 minutes, then walk for 1 minute. Repeat the same 5 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 7 minutes, then walk for 2 minutes. Repeat the same 3 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 7: Running Plan For Overweight Beginners

Day 1: Run for 7 minutes, then walk for 2 minutes. Repeat the same 3 times.

Day 2: Run for 7 minutes, then walk for 2 minutes. Repeat the same 3 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 10 minutes, then walk for 3 minutes. Repeat the same 2 times.

Day 6: Take Rest.

Day 7: Take Rest.

Week 8: Running Plan For Overweight Beginners

Day 1: Run for 10 minutes, then walk for 3 minutes. Repeat the same 2 times.

Day 2: Run for 12 minutes, then walk for 3 minutes. Repeat the same 2 times.

Day 3: Take Rest.

Day 4: Take Rest.

Day 5: Run for 20 – 30 minutes at a comfortable pace, then walk for a few minutes. and cool down.

Day 6: Take Rest.

Day 7: Take Rest.

Week 9: Running Plan For Overweight Beginners

Day 1: Do strength training.

Day 2: Run 2 miles.

Day 3: Take Rest.

Day 4: Run 2 miles.

Day 5: Do interval training.

Day 6: Run 2 miles.

Day 7: Take Rest.

Week 10: Running Plan For Overweight Beginners

Day 1: Do strength training.

Day 2: Run 2 miles.

Day 3: Take Rest.

Day 4: Run 2 miles.

Day 5: Do interval training.

Day 6: Run 2 miles.

Day 7: Take Rest.

Week 11: Running Plan For Overweight Beginners

Day 1: Do strength training.

Day 2: Run 2 miles.

Day 3: Take Rest.

Day 4: Run 2 miles.

Day 5: Do interval training.

Day 6: Run 3 miles.

Day 7: Take Rest.

Week 12: Running Plan For Overweight Beginners

Day 1: Do strength training.

Day 2: Run 2 miles.

Day 3: Take Rest.

Day 4: Run 2 miles.

Day 5: Do interval training.

Day 6: Run 3 miles.

Day 7: Take Rest.

So, this was our 12-week running plan for overweight beginners.

You can increase the miles gradually over weeks and months.

Do not get demotivated early.

I know you might face failures initially but don’t lose hope.

Push your limits and be your own competitor.

Give yourself new challenges and targets daily.

Running Shoes for Overweight Beginners

Choosing the wrong running shoes for your legs and running style will lead to injury and general pain when you’re running.

If you’re overweight, the extra weight and strain on your knees will make you much more prone to injury, so it’s important that you get the best running shoes for you.

Go to a good store where professional salespeople can do a running gait evaluation and he can surely recommend the right options for your running gait, foot, and body type.

It would be best if you buy running shoes with additional cushioning, strong arch support, or any other special features.

A pair of good and worthwhile running shoes is so very important for running.

Shoes are supposed to be shock absorbent.

Running in poor shoes causes knee Pain, Tendonitis, Shin Splints, Achilles, and also some other injuries.

Based on your foot style and your speed of running, you should pick your shoes.

While these shoes are pricey, they are worth buying, which will benefit you in the short and long term.

Expert Tip

You should change your running footwear after every 300 to 500 miles, but this will vary based on how you run, your weight, and the type of landscape you run over.

Overweight runners typically need to change their shoes more often than others.

Running Techniques for Overweight Beginners

Now as we have discussed the 12-week running plan for overweight beginners.

Now let’s have a look at the running techniques that you should follow as an overweight beginner.

Let’s get started.

1. Keep Yourself Tall and Upright

Good posture when you’re running is crucial to ensuring that you don’t cause imbalances in your muscles that often lead to injuries.

Stand up tall and keep your shoulders, hips, knees, and ankles straight when you’re running.

Lift up your chin and move your shoulders back.

It’s wonderful what these tiny improvements will do to your running form.

When you start lifting your hips, the other portions of your body, including your chest and shoulders, will also straighten out.

2. Keep Swinging Your Arms Continuously

While running primarily uses your legs to push you along, your arms play an important role as well.

Rundown with your arms relaxed at your feet.

You’ll find that this causes extra work for the back, hips, and legs and makes running feel very awkward.

Swing your arm helps to push you forward and lift your body off the ground with every step.

If you let your arms cross your body so far, it can move your spine to the thorax and produce an inefficient running design.

Drive your elbows out, keep them close to the sides of your spine, and keep them loose in order to prevent pressure in your shoulders.

Often note to keep the elbows at an angle of 90 degrees – try not to straighten them out too far.

3. Strengthen Your Core

A healthy core ensures that you are able to maintain a strong and steady posture for longer, enabling you to hold on to the desired form and posture.

Your back and abdominal muscles are the main components of healthy core strength.

Unfortunately, running alone isn’t going to boost your core muscle, you need to indulge in strength training as well as running to actually show progress.

There are a lot of conditioning drills you can perform to strengthen your core strength.

Tips For Overweight Runners

So, as we have discussed, our 12-weeks running plan for overweight beginners.

Don’t go directly!!! First, read our tips for overweight runners.

Half knowledge is always dangerous.

So, before starting, you must have a look at the tips provided by us.

We have brought some secret tips from expert trainers.

So, let’s bang on!!!

1. Healthy Warm-up

A healthy warm-up is also important as it increases the supply of blood to the muscles and helps reduce strain or damage.

Warm-up with stretching and walking at a normal speed for 5 minutes, is one of the excellent methods for overweight beginners to start.

2. Take Breaks In Between

Firstly, run for a minute.

After you’ve been running for a minute, walk for almost two minutes.

Walking after running will encourage the body to recover from running for another minute.

3. Don’t Make Huge Targets

Don’t make huge targets that are impossible to achieve, it will also make you feel demotivated.

Increase your limits gradually and slowly, not all at once.

Push your limits slowly.

Make efficient as well as possible goals.

4. Always Be Hydrated

You should be well hydrated before, after, and while running.

When you’re running, you’re producing more heat than when you’re resting.

You lose water, sodium, potassium, as well as electrolytes by sweating.

This also contributes to dehydration.

When you are dehydrated, you get exhausted, have cramps, headaches, and an elevated heart rate that can affect your performance.

Maintain hydration since water controls the body’s temperature, provides energy to your cells, reduces waste, and cushions your joints.

Proper hydration improves regeneration, prevents injury and cramping, and makes you perform better.

5. Make It a Habit

If you’re going to run and want to make running a part of your life, then make it a habit.

You should assign as much priority to your schedules/plans as you will to your crucial meetings.

Schedule your time every day to carry out your running plan.

Use applications to set numerous alarms or regular calendars as a reminder.

For the first 12 weeks, stick to 3 days of running a week; once you’re up to 16 weeks, you’ve made it a habit.

6. Set Realistic Goals

Your targets should be realistic.

Also, it can rely on your ability to run.

Set only one goal at a time.

When you hit your target, set another one and just do it, too, and so on.

Reaching every goal will also keep you focused and motivated.

7. Eat Healthily

It’s surely impossible for you to burn your calories without a healthy diet.

So keep track of what you’re eating.

You should consume an adequate number of calories.

Aim to eat a decent portion of lean protein, healthy fat, and carbohydrates.

Also, avoid cheating meals in the first few weeks of the workout.

Avoid eating sugar.

High consumption of sugar contributes to obesity, dental problems, cardiovascular disease along with high-level diabetes also.

Limit sugar-containing foods such as ice creams, sugary aerated beverages, cookies, fried foods, cereal bars, etc.

Take a lot of lean protein.

This helps you prevent cravings and retain consistent blood sugar levels.

Lean proteins such as eggs, chicken, raw cheese, almonds, etc., are recommended.

Final Thoughts

Never believe that your weight is a barrier if you’re interested to become a successful runner.

The trick is to follow an exercise routine that is suitable for your current fitness level, practice good running, and make sure you wear proper running shoes built for safety and injury prevention.

Follow our 12-week running plan for overweight beginners and give a kick start to your running journey.

Also, mention your doubts and queries in the comment section below.

We will go through them and also get back to you with a proper solution.

All the best for your running journey!!! originally published at https://mypathtofitness.com/running-for-overweight-beginners/

[mydeshdeepak]

Cycling vs Running: Which One is a More Effective Workout?

Confused between cycling vs running?

Although you are not a new one to ask this question.

This cycling vs running debate has been going on among the athletes for so many years.

Everyone has their own perspective, as everyone has their own fitness goals.

I always suggest people choose the exercises as per their fitness goal.

If you are ever stuck between choosing any form of exercise among the two, then always choose as per your preferences and targets that you wanna achieve.

Both are different forms of aerobic exercise.

If I generally talk, then by running, you can burn more calories as compared to cycling.

But it also has a higher impact, and it is also harder on your muscles and joints as well.

Which one cycling vs running is better for you?

it purely depends on your fitness goals and preferences.

Let’s understand which workout will suit you the best by taking different aspects into consideration.

So what are you waiting for?

Let’s begin with the blog!!

Cycling vs Running Cardio

Both running and cycling are similarly helpful in terms of cardiovascular fitness.

Aerobic exercises tend to improve the heart so that it can pump more oxygen to your muscles.

Cardio workout, such as running and walking, teaches the heart to work the majority of the day much more quickly.

If you are involved in intensive running or cycling, you may need to restrict your workouts to no more than 60 minutes a day.

According to a multi-study overview, intense exercise of more than 5 hours a week or 60 minutes a day will potentially begin to have a detrimental impact on your cardiovascular health.

Both exercises strengthen the heart muscles, allowing the heart to pump a higher volume of blood at a lower heart rate due to its increased strength.

Your heart learns to pump blood effectively at all hours.

This ensures that higher levels of oxygen are distributed to the muscles in your body.

The consequence here is increased fitness of the body.

The effect tends to be exactly the same for both running and cycling, which is beneficial to you since you can integrate both of them into your fitness schedule to keep it new and exciting.

Cycling vs Running Impact

Cycling is a low-impact workout that puts less strain on the joints.

If you already run, incorporating a cycling session into your routine as a cross-training option can help you enhance your overall running performance.

Cycling can assist a runner in improving their cadence and developing their leg muscles. It’s also a terrific approach to maintain your fitness while healing from an injury, depending on the severity of the situation.

Running is a high-impact activity that stresses the body’s weight-bearing joints (hips, knees, and ankles). Running’s repetitive stress might put a person at a higher risk of injury over time.

Running with proper form will make you faster and more injury resistant.

Running is, without a question, the most physically demanding activity.

Your connective tissue while running is more likely to experience higher tear and strain. 

Cyclists, on the other hand, are not immune to these challenges. They, too, suffer from tight IT bands, tendonitis, and other problems. The key to both sports is to start carefully and not push yourself too hard right away.

Cycling vs Running Calories

Now, let’s move to the most important aspect, i.e., calories burnt.

Most fitness enthusiasts consider calorie burn as their primary fitness goal.

So, let’s discuss which workout among cycling vs running is best for you if your primary focus is on calorie burn.

Cycling and running are fantastic ways to lose calories.

In fact, if you’re trying to burn as many calories as you can in the shortest period of time, running and cycling are almost the same – as long as you’re going hard.

The amount of calories you burn in either workout (cycling vs running) depends on the speed and intensity of the training.

Generally speaking, running burns more calories than cycling because it requires more engagement of muscles.

However, cycling is gentler on your muscles, and you might be able to do it longer and faster than you can.

You’ll even lose more calories if you run or cycle uphill for some aspect of the workout than you would if you exercised on a flat surface.

A 130-pound human burns 944 calories per hour by running at a speed of 6-minute per mile, and the same amount of calories are burnt per hour while cycling on a flat road for more than 20 miles at the same speed.

Running burns 472 calories per hour, while cycling burns just 236 calories per hour at the same speed.

Cycling vs Running Weight Loss

The trick to weight loss is to strike the right balance between calories consumed and calories lost by exercise.

At the end of the day, losing weight is all about calorie intake.

So, in the absence of any improvements to your diet, burning off one pound of fat involves burning around 3,500 calories.

Whenever it comes to burning calories and weight loss, running is a straightforward winner.

By running, you can lose more weight, while running all the muscles in your body are active.

On average, just 10 minutes of running can burn about 150 calories.

You can potentially burn more if you’re running on uneven ground like sand or uphill.

In contrast,10 minutes of cycling would burn you about 97 calories since you’re simply sitting down and not engaging your entire body.

However, since endurance is easier to obtain on a cycle, you can carry on cycling for a longer interval, and the number of calories expended will ultimately meet and even overtake that of running.

While running consumes more calories on average, cycling can still be a preferred exercise to lose weight.

This is down to the fact that cycling exerts less total pressure on the body.

It means that the runner experiences less discomfort during the cycle than when he finishes the run.

This makes it simpler and more realistic to sustain a regular cycling schedule for weeks, months, and years to come.

The end effect you get over a long period of time is that cycling will help you eat more calories.

Also in losing weight quicker and more easily than running.

Cycling vs Running For Belly Fat

So, while both activities encourage weight loss and may help you lose belly fat, they aren’t a magic bullet for melting fat and making your abs pop. You must continue to monitor your food and workout habits.

Consider your general health and fitness level if you want to pick between the two.

Cycling is easier on the knees and more suited to beginners. Most individuals can ride a cycle; running, on the other hand, is more challenging and needs more stamina.

It’s not uncommon to see gymgoers who can lift hundreds of pounds yet feel out of breath after a minute or two of running.

Consider your preferences as well as your lifestyle.

You can always take your cycle for a ride or utilize it for your daily commute, making it easier to fit in more exercise.

Running is more demanding on your body; therefore it may not be the greatest option if you are fatigued or overworked but still want to shed your belly fat.

Cycling vs Running Duration

Cycling requires a short warm-up that might last up to 5 minutes before cycling for 30 to 60 minutes.

Cycling over a longer amount of time might last up to 75 minutes. To burn the same number of calories as running, you’d need to cycle for a little longer.

Running necessitates a longer warm-up period. Runners will need to run for 1 to 2 miles (approximately 15 minutes) before they’ve properly warmed up.

However, once you’ve warmed up, you should be able to run another mile or two. It is entirely up to you, your fitness level, and the purpose of your training.

Running and cycling are both excellent in terms of duration. While running burns the most calories, cycling is superior since it takes less time to warm up.

Cycling vs Running For Endurance

Running, cycling, and other aerobic activities are excellent for improving endurance.

If you want to enhance your strength and endurance throughout the day, any workout is excellent for training. If you exercise frequently, you will be able to raise the pace and intensity of your exercises with both running and cycling.

Cycling, on the other hand, is a lower impact activity than running, so you will be able to exercise more consistently.

This regular stamina training is superior to merely being able to squeeze out a hard workout every now and then to improve endurance.

Furthermore, because cycling is less likely to cause injury, you have a better chance of being able to continue cycling for years to come.

As a result, your stamina and endurance training will last the rest of your life. Cycling in your elderly years has a plethora of health advantages!

One research showed that the trick to toning is to work out for a long time without achieving muscle exhaustion.

Cycling will help you develop your lower half muscle.

Running isn’t going to contribute to a lot of bulk, so it will help you grow tougher-toned muscles.

Pushing pedals while cycling is strength training that develops muscles in the body.

The upper half of your body is also active, but those muscles aren’t nearly as busy as the bottom half.

Running uses all the muscles at the very same time.

It doesn’t involve them in a manner that’s going to create a lot of bulk.

However, the use of your muscles and bones and the pain of touching the ground will make you stronger.

Cycling and running both offer a full-body exercise and, in particular, a workout for the whole lower body.

However, they are also prescribed as complementary exercises since the two sports need the most of the various muscle groups.

Cycling is good for building your quads and hamstrings, especially when driving uphill.

Running often recruits these broad muscle groups, but it relies far more on drawing strength from the glutes. Particularly when moving uphill – inner thighs and calves because running involves a greater balancing of the leg and the action of lifting off the ground rather than pushing down the pedal.

Running and cycling both works on your heart, like your abdominals and shoulder muscles, so cycling needs you to stabilize your upper body on the handlebars, and running needs you to keep your torso straight.

Running could be better for straightening your muscles since it exercises your entire body and consumes more calories.

You would need to add some weight lifting and eventually change your eating habits if you want significant results.

 

Cycling vs Running Mental Health

Exercise has been shown to improve one’s mental health.

Working out, particularly cardiovascular activities like cycling and running, causes the brain to release endorphins, which can help relieve anxiety and depression.

Running or cycling provides a mental health boost, which is a significant benefit of exercise.

Cycling, however, is the second most beneficial form of exercise for improving mental health. Running, on the other hand, comes after it in the list.

Cycling is a pleasant, low-impact sport that can feel less stressful than running while offering all of the cardiovascular advantages, so it stands to reason that it would give greater mental health benefits than running.

Cycling vs Running Cost

If you want to do cycling as a form of exercise, you can buy a cycle, which can cost $400 or more. When it comes to running, the biggest investment would be your running shoes. 

A decent pair of running shoes can cost you between $100 to $150. Running is the better and less expensive alternative to cycling in terms of cost.

Final Thoughts

Choose which one suits your lifestyle and make sure you love it, and commit to it.

You may also turn between the two to enjoy the rewards of each operation and escape boredom.

If you are trying to obtain specific outcomes, such as weight loss or muscle toning, consult with a personal trainer who will customize the workout routine customized to your needs. originally published at https://mypathtofitness.com/cycling-vs-running/

[mydeshdeepak]

Is Running On a Treadmill Bad for You?: In-depth Analysis

Being a runner, what do you prefer – Running on a Treadmill or Running Outdoors?

Well, I know this is quite a hot topic to debate on.

As we can’t say which is better, it totally depends on the runner.

Some runners love to run while exploring nature and some runners love to do running on hard metallic equipment (i.e., Treadmill).

In which category do you lie?

The first category or the second category ?????

From whichever category you are, all in all, you are a runner, and our website My Path To Fitness is completely devoted to all the runners.

In this path leading towards fitness, today we’ll discuss ‘Is running on a treadmill bad for you?’.

So my dear enthusiast runners, what are you waiting for?

Let’s give a deep dive into our today’s topic.

Running On a Treadmill

Running on a Treadmill has always been one of the hottest and most debatable topics among runners.

Treadmill poses a few issues similar to most physical activities, such as a slightly unnatural running method.

Even treadmills are an excellent way to ease into a good aerobic routine without much chance of injury.

Let’s understand the term ‘Running on a Treadmill’ in a few aspects.

Positive Impacts

Let’s have a look at the positive side of running on a treadmill.

Running on a treadmill is a popular type of cardio workout for people of all levels of fitness.

Treadmills provide a fast and relatively stress-free way to burn calories, relieve stress, and treat chronic problems such as high blood pressure and cholesterol.

If you are fond of treadmill running, then you do not need to worry about environmental factors such as weather or temperature outside.

Negative Impacts

Now, after talking about the positive impacts, it causes some negative impacts also.

Let’s have a look.

Outdoor enthusiasts might advise you to stay away from treadmills because it’s an unnatural way to run.

Since the rubber belt takes your legs out and beneath you as you’re running, you don’t have to drive too hard to produce forward momentum.

This affects your gait and foot strike style, which can damage your knees if you’re used to running outside with a normal gait.

Overall, the evidence is inconclusive when deciding whether treadmills are safer for the knees than running tracks.

All In All

While running on a treadmill might not be the best way to run with reasonable alignment or style, you may make a few adjustments to replicate a more normal running pattern.

Increasing the incline marginally to 1% will improve the commitment and more closely reflect outdoor running.

Also, focusing on proper balance by holding your upper body upright and landing with your feet directly below your center of gravity can help you feel more relaxed on your belt.

No matter where you plan to run, the repetitive impacts of the running surface on your feet, knees, and hips will mount up over time, leading to stress injuries ranging from mild strains to hairline fractures.

You can prevent overuse by actually changing up the cardio routine.

Aerobic activities are not restricted to running on a treadmill; you should swim or ride a bike to reduce the stress on your knees and give your exhausted feet some rest.

Does Running On a Treadmill Work?

So, as we discussed, an unbiased overview of running on a treadmill.

Now, let’s focus on how effective running on a treadmill is?

If still you are confused about, “Do I need to use a treadmill to carry out my running routine?”

Although we are humans, I can understand that we always have a bucket full of questions in our minds before starting any new thing.

But no worries!!

We always try our best to cover all possible questions that a reader might have in mind while reading the article.

So, let’s move ahead.

This section of the blog is truly devoted to the most common question that arises in every runner’s mind, i.e., ‘Does running on a treadmill work?’.

For a better and easy understanding, we’ll answer this question by making a comparison between running on a treadmill vs running outdoors.

Now let’s see whether it works or not!

So, YES running on a treadmill actually works.

I must say that it is quite more effective than running outdoors.

Wanna know how?

So, let’s have a quick discussion on this.

Easier

Running on a treadmill feels easier than running outside for many reasons.

One explanation is that the treadmill belt assists the leg’s turnover, making it possible to run quicker.

So most runners feel that their speed on the treadmill doesn’t match their pace on the track.

Sometimes, the soft tissue conditioning or hardening that occurs with road running doesn’t really occur with treadmill exercise because the plate or platform mostly on a treadmill gives more than pavement surface.

And, apparently, there are no atmospheric hazards to cope with while running indoors.

Great Running Equipment

The treadmill is the perfect workout equipment.

Since running on a treadmill is faster, you must use it for pace training.

Use the treadmill to make you run quicker by speeding up for short periods and then slowing down for rest intervals.

This is a very excellent way to do any pace training in a controlled setting.

It’s rarely a bad idea to run outdoors, but you should do it, particularly if you’re practicing for a race.

Poor weather isn’t a good excuse for that.

In fact, nothing will beat running outside when it comes to weather conditions and the environment.

Imagine running in the direction of the wind— as it’ll help you to run faster.

Yet running against the wind is going to be tougher.

There’s just no way to simulate that on a treadmill.

So, now you can understand how effective running on a treadmill is!!!

Is Running On a Treadmill the Same as Running Outside?

Now, let’s move to the most debatable topic, i.e., ‘Is running on a treadmill the same as running outside?’.

Wanna know the answer to this question? Stay connected with us till the end!! 

So, let’s have a look at if both are the same or not.

So, let me tell you clearly that both of these are not the same.

These are two different approaches to carry out your running routine.

Now you might be thinking that if these are not the same, then how are they different?

Don’t worry; we always come up with answers to all your questions.

So, now our point of discussion is how treadmill running is different from running outside.

Benefits of Running On a Treadmill

1. Pace is Controlled

Would you like to enjoy a completely flat run?

Do you need a hill workout?

Do you want to maintain a fast tempo to improve your endurance?

No issue at all.

The treadmill keeps you in full control of your speed and inclines while you run.

Many treadmills do have immersive routines focused on your needs.

2. No Need to Encounter Any Weather Issue

If the weather outside is too hot, cold, rainy, or otherwise imperfect, treadmills allow you to run out of the convenience of a temperature-controlled environment.

This will help you adhere to a daily routine, regardless of outdoor circumstances.

3. Helpful for Joints

The belt on the treadmill is smoother than most outdoor tracks, which means that your knees, ankles, and back will not be impacted that much.

You also seem to have lower stride lengths and higher stride speeds when you run on a treadmill, which means you can take quicker and smoother steps, contributing to less damage.

According to research done by the Journal of Science and Medicine in Sport, treadmill runners encountered less plantar pressure and force during their running than outdoor runners, suggesting treadmill runners could help the early recovery of the foot or leg injuries. 

Issues With the Treadmill Running

1. Difficult and Boring as well

Running on a treadmill can also feel boring and exhausting.

In fact, the treadmill was first developed as a torture instrument for prisoners in the 1800s.

Perhaps that’s why some people say it’s more challenging.

People assume running on the treadmill is harder even though they run at almost the same pace as outside.

2. Decreases Agility

Running outdoors and hitting challenges such as potholes or uneven sidewalks naturally increases agility in the thighs and legs’ muscles, and you won’t get it on your treadmill.

Even you’re not going to try as hard to make your leg movements on a treadmill, so the belt gives you a lift.

Benefits of Running Outside

1. Burns More Calories

Running outdoors allows your body to work against wind and rough conditions, which naturally require you to use more energy.

Factor in atmospheric conditions, and you’ll lose even more calories to keep your body warm while you’re out.

2. Improves Mental Health

When you take a run outdoors, you enjoy more than just fresh air.

Research proved that running outdoors is associated with a stronger sense of revitalization and constructive interaction, as well as a decline in tension, frustration, and depression relative to running indoors.

2. Strengthens Bones

You’re likely to find changes in the landscape, including slopes, and even make a few curves on your outer runs.

These changes help strengthen your muscles and bones, particularly in your legs, as your body constantly adjusts to handle the outdoor environment.

Issues With the Running Outside

1. More Chances Of Accidents

If you run outdoors, you are prone to hazards such as cars, motorcycles, and uneven surfaces.

It takes special care and consideration to ensure that you are conscious of your surroundings and are protected.

When you’re running with your headphones, set the volume low enough to hear your surroundings.

Run against traffic so that you’ll always be aware that cars and motorcycles are coming to you.

2. Limit You to Daytime Running

Running in the dark is not necessarily the best choice.

You may be less noticeable to drivers and, in certain cases, your personal safety could be more at risk.

When running outside in the dark, please wear bright colors and reflective apparel so that drivers can see you.

Run in well-lit, heavily populated areas so that you can see the surroundings well and so that people can see you.

Is Running on a treadmill bad?

Is running on a treadmill bad for you?

Treadmill running isn’t necessarily bad for you, but I would definitely caution against using it as your primary form of running.

The prime reason for this is that treadmill running is repetitive.

Sports or workouts in which you perform the same motion repeatedly without cross-training can cause injuries over time. 

But apart from this, it has its own benefits. Wanna know how?

Let’s see!!

No need to worry about the temperature and weather conditions. No matter how’s the weather outside, whether it’s snowfall or heavy rain, even in the scorching heat. Running outdoors under a snowfall or heavy rain can cause you so many health problems or you might slip and hurt yourself. But on a treadmill, there is no need to worry about these things.

It becomes so very difficult to maintain a constant running speed while running outdoors. But this problem can be solved by a treadmill. The treadmill makes it easier to keep track of your miles and speed. You can also pause at any moment you want to. But the treadmill is one of the best options for you if you want to do pace training.

It’s possible to use a headset on a treadmill to listen to music or podcasts. You can also watch TV or even read a magazine page while running. This makes the treadmill running very convenient.

Treadmills have greater shock resistance than concrete, which means less stress on the ankles and knees. And when you’re running on an incline on the treadmill, you’re developing stamina and endurance like you’re running out hills. So you don’t have to run downhill, which can be difficult for your body.

So, this was all about how running on a treadmill can prove to be the best solution for you.

Final Thoughts

There are benefits and drawbacks of both running outdoors and running on a treadmill.

If you’re only interested in aerobic benefits, a treadmill is a perfect choice.

But if you’re practicing for a marathon, you’re going to gain more from running outdoors.

In the end, now you have to find out which alternative fits well for you and focus as hard as possible on all your routine.

You must understand that both forms of running are so very different from each other.

In treadmill running, the surface moves and you have to run but in running outdoors, the surface is stationary but you have to move.

So, both of the forms impact your body differently.

If your primary purpose is to achieve and sustain your cardio fitness goals, a treadmill can be all you really need.

On the other hand, as you practice for a racing event, you would clearly benefit more from running outside.

Although you can use treadmill running to boost your aerobic fitness, restrict it to no more than 40% of your total exercise. originally published at https://mypathtofitness.com/is-running-on-a-treadmill-bad-for-you/

[mydeshdeepak]

How to Run Without Getting Tired: 12 Power Tips to Conquer Tiredness

Do you become tired early while running? And wants to know how to run without getting tired?

Whether you’re a newcomer or an experienced runner, you might feel tired only after some time of running.

It totally depends on your stamina and endurance as well. 

Just like millions of fitness freaks, are you also looking for some of the best and most effective ways to run without feeling tired?

Stay connected with this blog, and you’ll surely get the answer to your question till we reach the end.

Why Do I Get Tired Easily When Running?

You’re full of energy, but halfway through your running, fatigue overtakes you…

Overtraining, stress, and a variety of other external factors can all contribute to fatigue, but many cases of fatigue are due to the lack of iron in the blood, a disorder known as anemia.

Exhaustion may be caused by health issues, overtraining, sickness, or even depression.

Certain medicines, such as antidepressants, junk food consumption, and dehydration, all play a role.

Many people ignore daytime exhaustion and believe it is natural.

However, the fact is that it may be a consequence of something much worse.

1. Asthma

Asthma is known to cause tiredness.

If you have it, you can notice yourself sighing and yawning at the gym.

It can also make it difficult to sleep.

Constantly waking up in the middle of the night coughing or feeling as if you can’t breathe may be an indication that you have asthma.

If you don’t get enough sleep because of your asthma, you can feel tired easily after running.

2. Dehydration

Dehydration may be one of the key reasons you feel tiresome during your running.

Did you know that water equates to roughly two-thirds of the human body?

However, if you do not hydrate before and during your run, you will most likely feel tired, particularly if you are running outside.

3. Due to Your Diet

You will not have enough stamina for your workout if your muscles are not well nourished.

Carbohydrate foods such as bread, cereals, pasta, rice, fruits, and vegetables provide instant energy to your muscles.

Your muscles and blood cells also need proteins, which transport nutrients and oxygen to your muscles.

4. Thyroid

The first symptom of Hypothyroidism (inadequate thyroid hormone production) is feeling very tired all of the time.

If you have no energy in the morning despite having a good night’s sleep, your thyroid might be underactive.

This can result in exhaustion during your runs.

Consult a doctor if you are experiencing anxiety, forgetfulness, high blood pressure, or any other symptoms associated with this condition.

5. Due to Hormonal Changes

According to the studies, hormonal changes have been the cause of tiredness.

Your body’s production of cortisol (the stress hormone) is a hormonal change.

Cortisol levels fall during the early stages of exercise but begin to increase during extended exercise, typically after about an hour.

As the body adjusts hormone production, cortisol overproduction can be a factor in fatigue.

6. Medications

Certain medications will make you tired.

For example, blood pressure medicines, antibiotics, and antidepressants all cause fatigue.

Make sure you read the labels on your prescriptions carefully.

If exhaustion is a side effect, it is possible that this is the source of your sluggishness during long runs.

How to Run Without Getting Tired 

Running fatigue is a normal part of the process.

However, it can be extremely frustrating to feel as if no matter how much you practice, you are still winded and fully exhausted.

Fortunately, there are many measures you can do to help yourself.

1. Warm-Up Properly

Many people do not properly warm-up before running.

But, in order to avoid exhaustion, it is important to integrate warm-up exercises into your running workouts.

A healthy warm-up helps to activate the circulatory and cardiovascular systems.

This raises the amount of oxygen in your muscles, allowing you to run for longer periods of time before getting tired.

If you don’t have a lot of time to warm up before running, you can easily integrate it into your workout by beginning the first 5 to 10 minutes of each run at a fast jogging pace.

2. Choose Proper Running Shoes

One of the most common mistakes that new runners make is failing to purchase proper running shoes.

They believe that any pair of sneakers would satisfy them.

Needless to say, they are absolutely incorrect.

In fact, if you do not get the proper running shoes, you will not only become more tired when running, but you will also significantly increase your risk of injury.

When buying new running shoes, it is important to note that each runner is different.

As a result, there is no one-size-fits-all solution to purchasing running shoes.

It is important to find the right running shoes for your feet. 

Go to a running gear store and consult with a running shoe specialist to get the perfect pair of shoes for you.

A good pair of running shoes should, ideally, match your feet perfectly without being too loose or too tight, absorb impact while running, and propel you forward.

The right pair of running shoes will help you be the most effective you can be, resulting in less exhaustion as you run.

With a good pair of shoes, you can run comfortably without getting tired.

3. Do Interval Training

If you want to run longer, faster, and with less tiredness, you must vary the intensity and styles of running workouts in your training.

Interval training is a perfect way to do this.

A successful interval running training session can last between 5 to 30 minutes.

It will involve periods of fast running or sprinting followed by periods of jogging or slow running.

This start-and-stop running pattern will help the body become familiar too quickly, recovering from intensive efforts.

In the long run, this will improve stamina and the ability to run without being tired.

4. Take Small Steps

Taking smaller steps and increasing your running cadence are two of the best ways to not feel tiresome while running.

You are doing more harm than good by taking longer strides and not turning over your legs as easily.

This puts more strain on your body, which not only makes you tired faster but also raises your risk of injury.

Ideally, you should try to run at a pace of 180 steps per minute.

In reality, running at a higher cadence in a lower gear is more effective, just like driving a car.

5. Focus on Your Running Form

To run without getting tired requires a proper running form.

Furthermore, proper form will help in the prevention of injuries.

Running upright, waving your arms, and taking fast, easy strides are all examples of good running form.

Make your head directed forward.

Your arms should swing from front to back rather than around your body.

A fast stride turnover helps in avoiding over-striding.

Maintain a low, relaxed posture for your shoulders.

Your spine and body should be straight, and your feet should land gently, preferably on your midfoot.

6. Set a Proper Goal To Run Longer

If you want to see improvement, you must first decide what goal you are trying to reach, so remember this before stepping outside.

How much faster do you want to run? Maintain a fair but still a bit of a stretch.

How long do you want to run? Now, write down your goals.

According to a study, people who write down their goals are far more likely to reach them than those who do not.

Allow yourself enough time to complete your tasks, but not so much time that you become bored.

Finally, keep going. Simply by running on a regular basis, you would be able to run faster and for longer periods of time.

You may also want to try a process goal, such as running every day, rather than a result goal, such as running a 7-minute mile.

7. Try to Be Consistent

It is important to be consistent with your training when preparing for a longer run. When life gets in the way, it can be difficult to fit in a run into a hectic schedule.

A training plan is a smart way to plan and schedule your weekly runs so that you stay on track and maintain your mileage.

There are several training schedules available for various fitness levels and running distances.

Choose one that is appropriate for your current situation and running goals.

8. Always Listen To Your Body

Get in the habit of listening to your body and your breathing.

It can be difficult to know how to run without getting tired if you are not used to doing so on a regular basis. 

This is why it is important to listen to your body and practice mindful running to become accustomed to how it feels to really focus on what your body is telling you.

Turn off your music and really pay attention to how it feels to move.

If your legs begin to tremble, you know it’s time to slow down.

Running in groups is a perfect way to keep yourself motivated and accountable.

However, it’s a good idea to try solo runs at least once a week so you can really practice your breathing.

9.Distract Yourself While Running

Running can sometimes feel hard if you don’t have anything to do with it.

It’s clear that running with a buddy can be a wonderful choice.

You can travel a few miles while running with your buddies.

Other choices include listening to music, audiobooks, or podcasts, and you can also use it as an incentive to run.

Save something that you just like to listen to anything while running.

You can even set targets for your workout.

Just keep your mind distracted with anything or any thought because if your mind will not be distracted then your brain will tell your body that it’s drained even when you’re still having lots of energy.

10. Reward Yourself

If you’re struggling to keep yourself enthusiastic while you’re running, then plan a reward that makes finishing the miles worth it.

No matter how simple your reward is, it can be to plan for a movie this weekend or give yourself a treat at your favorite restaurant, or anything you like, which can push you more to run for longer distances.

Obviously, after running longer distances, you’ll be more exhausted and hungry, so use it to your advantage and plan a reward that will make you more motivated to run for long distances.

11. Train Your Mind

Perhaps the biggest challenge you’ll encounter when you run a mile for the first time comes from your mind.

When you are just starting out, you will undoubtedly have a lot of doubts about the ability to run the mile, and overcoming these doubts and uncertainty will always be more challenging than expected.

Sticking with your practice is the perfect way to improve your mental ability.

Get regularly out there and run.

Do not dwell on the distance or time you will spend running at present.

Run as long as you can and celebrate without waiting.

Believe in yourself, endorse yourself, and continuously remind yourself that you can do it.

12. Run Slow to Cover Long Distance

No matter how sluggish you sound, make sure you slow down for your long run, regardless of how slow your speed is.

You should perform all your runs at an easy and proper pace.

The only aim of long-distance running is to run long distances.

If you want to run long distances without feeling tired, concentrate on the length of the run instead of the pace at which you finish it.

Take your time, don’t force yourself, enjoy the miles.

Final Thoughts

The most common question people ask is ‘How to run without getting tired?’.

I hope you’ll get all your answers to the techniques mentioned above.

By the end of the day, if you allocate enough time and put in the hard work, you’ll probably get better.

Better than you ever expected when you began practicing for the first time.

Keeping track of how early do you become tired while running those distances can be really satisfying when you see success!

Yet it’s certainly something that you’ve got to stick to.

That’s why I would suggest a method- target to run every day, or four days a week, or whatever it is.

This way you’re not putting too much pressure on yourself, and that’s what going to make you run faster with less fatigue. originally published at https://mypathtofitness.com/how-to-run-without-getting-tired/

[mydeshdeepak]

Swimming vs Running: Which One is a More Effective Workout?

Swimming vs Running: which one is better and why?

Are you in the same dilemma?

Wanna know the answer to the same question?

If yes!!! Then you are at the most perfect place.

So, today we will discuss: Swimming Vs Running – which one to choose and why?

If you were searching for answers to the same question then your hunt is over now.

So, let me give you the most precise answer to this question. So, all of this depends on you and your needs, which means:

What is your main goal?

What do you want to accomplish?

Whatever your fitness goal is for example you want to lose weight/ you want to build muscles/you want to burn calories etc.

The answer to the question ‘Swimming vs Running – Which One To Choose And Why?’,  solely depends on your fitness goal.

You just need to understand your priorities, and your choice between swimming vs running will automatically become simple.

So, in this blog, we will talk about swimming vs running along with the aspects which can be your fitness goal.

We’ll cover all the aspects that can be your fitness goal.

According to that, we’ll tell you that which of these workouts will suit you the best as per your priority.

Our primary aim is to help you make the right choice.

So what are you waiting for?

Let’s get started.

Swimming vs Running Cardio

If I talk in a generalized manner then swimming and running are both are excellent forms of cardio exercise.

Both of these exercises are a great way to boost your cardio fitness and burn calories.

Swimming typically boosts your heart rate, reinforces and tones your upper and lower body muscles, and eliminates calories while remaining a low-impact form of exercise.

Running strengthens the lower body, burns calories, and since it’s called a weight-bearing exercise, helps avoid bone loss.

This swimming vs running battle has been around for a long time.

If I talk about triathlon which consists of 3 activities i.e., running, cycling, and swimming then the two-third part of the triathlon is running and swimming.

Swimming and running do different things for your body, but they all shape your cardiovascular system.

They also make healthy improvements in the heart, but they do so somewhat differently.

In cardio athletes, the left ventricle also gets bigger and stronger so that it can help handle pumping more blood rapidly through the body in reaction to what you’re asking it to do.

So, till here the question ‘Swimming vs Running- which one is best for cardio?’ is still a draw.

As you’ve seen statistics suggest that swimming vs running, both have common cardiovascular effects, such as increasing the VO2 in your body.

In reality, many experts advise runners to swim off-day, or if they rebound from injury since it is close to running in many respects.

Swimming and running have a similar beneficial influence on the growth of your cardiovascular system, directly increasing your VO2 max (the rate at which the body can consume oxygen) and making you a more healthy athlete.

However, swimming has a significant edge in running.

First, swimming, unlike running, imposes minimum stress on the body.

Although swimming practically eliminates the effect of running, it also provides quite a bit of resistance, adding to the difficulty.

Finally, more cardio activity is required to swim two miles versus run the same distance.

Swimming vs Running Impact

Swimming increases your heart rate, strengthens and tones your upper and lower body muscles, and burns calories while staying a low-impact activity.

Running tones your lower body, burns calories, and, because it’s a weight-bearing activity, it also helps prevent bone loss. 

The difference in impact felt when engaging in these two activities is also significant.

Running, being a high-impact exercise can cause joint injury.

Pushing off the ground repeatedly can injure the cartilage in the knees. While some damage can be mitigated, running will always need force from the runner’s legs pushing off against resistance. 

This is why runners are more susceptible to injuries such as shin splints.

While swimming, swimmers experience little to no impact. Aside from the wall turn, swimmers have no touch with anything other than the water.

Swimming vs Running Calories

Is burning a good number of calories – your fitness goal?

But confused about which one to choose between swimming vs running in order to burn calories!!!

No need to worry, this section of the blog is purely devoted to those fitness freaks whose main goal is to burn a good number of calories every day.

So, let’s start with the discussion.

So, let’s start with some research data.

Past researches and studies state that if you will do backstroke or the freestyle stroke for 30 minutes then you will be going to burn approximately 40 to 50 calories more than 30 minutes of running at a moderate speed of 6 miles per hour.

Now, if I talk about swimming then it can help you shed off your belly fat as effectively as running – that’s when things get a little bit confusing.

Just one more note about calories before we go forward:

Different swim strokes, as we said before, involve different amounts of exertion.

The numbers above refer to the butterfly and to the freestyle.

Backstroke, on the other hand, takes slightly less energy and actually consumes fewer calories than running at a greater pace for the same length of time.

Let me clear you one thing, the number of calories you burn is based on the intensity of the workout, which is directly related to your heart rate.

So, as you have seen that there are multiple forms of swimming, some of them are quite vigorous which leads to burning more calories as compared to running.

On the other hand, some forms of swimming burn fewer calories as compared to running.

So, if you consider burning calories as your main fitness goal then both of the exercises swimming vs running are at the same level.

Although swimming is a lot easier for your knees and strength training, you won’t lose as many calories by swimming as you can by running.

For example, a typical one-hour swimming exercise would burn just over 400 calories, while an hour of light running at 5 mph or 12 minutes pace would burn over 600 calories, according to stats from the Mayo Clinic.

While you’re seeking to burn calories to lose weight, you’re going to be able to do it even more easily.

In order to conclude, I can suggest that running will burn more calories as compared to swimming for the same duration.

Swimming vs Running Weight Loss

Weight loss is usually achieved by burning more calories than you consume. Technically, any exercise that burns calories can aid in weight loss.

Running has a little edge in terms of calorie burn, so you may believe it would help you lose weight faster than swimming. However, no activity is inherently superior to the other.

The majority of trainers will tell you that the best workout for weight reduction is the one you perform. 

Taking into consideration your speed, weight, and ability level can give you an idea of how many calories you’ll burn in a certain length of time. But none of it matters if you just run once a week and find it tedious.

If you choose to swim 4 to 6 times a week, you will achieve a much larger calorie deficit.

Swimming vs Running Belly Fat

Running is great for weight loss, and swimming is great for toning these muscles. A mix of both approaches will be most beneficial for reducing belly fat.

If you have stubborn belly fat that you have tried everything to get rid of but still can’t seem to get rid of, try swimming.

Many people’s bodies react differently to training methods. Trying a few strategies with monitoring may help you identify your optimal swimming training technique.

Underwater training enables you to keep your body temperature stable. This happens to be a good way to burn belly fat.

It turns out that the more you work out in the pool in terms of strokes, the more temperature you conduct, but it is maintained inside your body by the pool’s overall temperature.

When attempting to lose belly fat around your waist, it is crucial to know that focusing just on ab workouts will never work. 

Running, on the other hand, vigorously shakes your body, and this repetitive and rapidly up and down action removes all excess fat in your body, causing pain in the impacted areas.

Swimming vs Running Muscles

Swimming allows you to work out more muscle groups. It is a full-body workout that requires you to train 24 muscles from the neck to the foot.

Running, on the other hand, mostly trains the legs—the quadriceps, calves, core, glutes, and hamstrings.

Swimming is an excellent technique to build lean muscle mass while putting little strain on your bones and joints, allowing you to stay active in the long term.

Swimming vs Running Duration

Depending on your requirements and goals, whether swimming or running is a superior overall exercise in a short amount of time may differ from person to person.

For example, if you want to improve your strength, a 30-minute swim will be more beneficial than a 30-minute run. However, if you’re trying to lose weight, a 30-minute run will burn more calories than a 30-minute swim.

Swimming vs Running Distance

Swimming might suit your needs just as effectively as running, depending on your workout goals and the intensity with which you’re comfortable with either sport.

Let’s compare 1 kilometer of swimming vs running.

If you swim one kilometer every day (about 0.62 miles), you would need to swim 40 lengths of a 25-meter pool.

This workout might be completed in 40 minutes by a swimmer who swims one length per minute. If you did this routine four days a week, you could easily satisfy the weekly need of 150 to 300 minutes of moderate-intensity aerobic activity.

If you run the same distance at a 5 mph pace, you’d finish in a little more than six minutes. As you can see, you’d have to run far longer than swim to obtain the same amount of exercise.

Swimming vs Running Speed

Running 4 miles in approximately 40 minutes is equivalent to swimming a mile in 8 to 10 minutes.

The breathing techniques used in each workout are different.

Swimming requires less air to complete a race, but running requires a large amount of oxygen to drive you ahead, which expands your lung capacity.

Swimming is popular among runners as an alternate training method, particularly for those who are injured. Swimming works muscles because of the resistance provided by the water.

Most individuals are concerned that combining training strategies would negatively impact their performance, and they are correct.

Cross-training is the most effective approach to activate new joints and muscles, increase endurance, and mix up your workout routines.

 

Swimming vs Running Cost

Running is most likely the less expensive sport in terms of equipment.

Although it is a good idea to invest in a decent pair of running shoes if you intend to run regularly.

Swimming gear can be more expensive: a decent swimsuit and a good set of goggles, but membership or public admission costs at a pool may soon mount up.

Running, on the other hand, is a relatively cheap sport. While you may join a gym to run on a treadmill, you can also discover some extremely excellent deals on gyms that do not have pools.

Treadmills may even be available in your apartment or condo community.

You don’t even need to join a gym or purchase a treadmill. You can go for a run outside without spending any money. You also have the added benefit of being able to enjoy the beautiful outdoors where you stay.

Is Swimming Or Running Better?

As we have covered all the aspects regarding swimming vs running. But still, if you’ll ask me which one is the best then it’s completely up to you.

Both workouts have their own benefits and effects.

Both swimming and running are great forms of cardio workouts. Which one is better?

It completely depends on your priorities and personal preference. It also depends on your physical health and lifestyle.

Now let’s discuss which one is better between swimming vs running as per the general preferences.

In which Aspect Swimming will be a Better Option?

If you are a victim of arthritis (kind of joint pain) or any form of joint pain in your body then swimming will be a better option for you as compared to running. The reason is quite simple swimming puts less stress on the joints. So, there are very fewer chances of joint injuries in swimming.

If your fitness goal is strengthening and building muscles. Also if you want to target your upper body specifically then also swimming is a better option for you. Swimming targets most of your major muscle groups, especially the upper body.

If you are already dealing with knee, ankle, back, or hip injury then the safer option between swimming vs running is obviously swimming.

In Which Aspect Running will be a Better Option?

If your sole aim is to improve your bone density then running would be the best option that you can opt for. Running helps in the prevention of bone loss.

If you do not have any access to any pool then you must go for running as it can be done almost anywhere. You just need to make sure that you must choose a safe and traffic-free track to run.

If you are already dealing with a shoulder injury then swimming can make it worse. So, in this case, you must choose running as your cardio workout.

Final Thoughts

We have compared swimming vs running in all possible aspects.

Now, you know that both of these exercises are an excellent form of cardio workout.

No matter whichever you will choose between swimming and running both is 2 different forms of cardiovascular exercise.

The main aim of cardia activities is to maintain your overall physical and mental health.

Both of these activities swimming vs running will help you to boost up your cardiovascular fitness, burn a good amount of calories, and also tone up your muscles.

If you are still confused about swimming vs running then why not include both in your fitness routine?

Isn’t it a good idea?

Practicing cross-training with different forms of exercise is one of the best ways to add variety to your workout routine.

So, that’s all for today.

Please do mention in the comments, which one among swimming vs running you like the most!!!

originally published at https://mypathtofitness.com/swimming-vs-running/

[mydeshdeepak]

Running A Mile A Day: 13 Amazing Health Benefits

Do you also dream about running a mile a day?  

Being a runner, no matter whether you’re a beginner or an expert.

Every runner dreams of running a mile a day.

But most fitness freaks don’t have sufficient knowledge about running a mile a day.

But you need not worry!!!

Today we’ll discuss how running a mile a day can transform your life completely.

Today you’ll get to know the magical impacts of running a mile a day.

So, what are you waiting for!!

Let’s start with the discussion.

Benefits of Running a Mile a Day

Running a mile a day has immense benefits on both your body and mind.

The reason why most fitness trainers encourage everyone for running a mile a day is the benefits that it offers to you.

Believe it or not! but after including this in your daily routine, your life will be completely transformed.

Let’s have a look at the major benefits that you can grab just by running a mile a day.

 

1. Helps in Losing Weight

Running a mile a day is one of the most effective ways by which you can burn a good number of calories every day and lose weight.

Approximately 100 calories are burnt after running a mile a day.

This will increase the chance that the body will use the internal extra fat present in your body which will result in losing some extra pounds from your body.

But make sure that you don’t do overeating immediately after running a mile a day.

Many professional trainers recommend doing low-intensity running as this kind of running will use the extra fat of your body as the source of energy while running.

This will definitely lead to weight loss.

But it doesn’t mean that high-intensity running is bad for your health.

It has its own benefits as it boosts your metabolism rate to do workout for hours without getting tired that early.

What Does Research Say?

A pound of fat contains 3500 calories. If you run a mile, then on average, you can burn 100 calories.

If you run a mile daily, then you’ll burn 3500 calories in 35 days.

It simply means that by running just one mile every day for 35 days, you can lose one pound of fat from your body.

Isn’t it amazing?

Why only one mile?

You can also increase the distance but slowly.

Keep small but achievable targets so that you can achieve them without getting disheartened and discouraged.

2. Strengthen Your Joints

Running a mile a day is also quite helpful to strengthen your joints.

If you are also a victim of joint pain such as knee problems, then there is a myth that it is because of running.

NO!!!  NOT AT All!!!

It is not because of running; it’s because of maintaining improper form while running.

The reason is that the cartilage in your body that supports your bones becomes more and more when you run, maintaining a proper form.

Furthermore, running a mile a day also prevents the development of arthritis (i.e., kind of joint pain) by reducing the inflammation in your knees.

People having unhealthy knees or joint pain in the knees can get benefit from running a mile a day as it minimizes the accumulation of viral matrix protein in your body.

3. Reduces the Chances of Heart Diseases

According to research conducted by NCBI, it was found that for a person who runs a mile every day for 15 years, his life expectancy increased by 3 years as compared to a normal runner who doesn’t run a mile every day.

He was found to have less risk of heart diseases or cardiovascular illnesses just by running a mile every day.

Isn’t it magical?

This means you can increase your life expectancy to more years just by a little amount of hard work.

4. Boost Up Your Productivity Level

According to this research carried out on workers in the office, running has an outstanding impact on overall efficiency.

It was also found that the days that were deficient in the running had: significantly lower mortality, less efficiency relative to active days, and higher tension levels in the workplace.

The study also showed that the higher the running, the greater the level of productivity.

Although it is a work-related study, it is fair to say that the same applies to students and all other aspects of life.

 

5. Prevents You from Diabetes

Maintaining a good routine of running a mile a day isn’t just perfect for people with heart disease.

In fact, both diabetics and pre-diabetics can benefit greatly from running.

According to the American Diabetes Association (ADA), running increases the body’s insulin sensitivity.

This helps your blood sugar levels to work correctly and to fall rapidly, as your muscles use a lot of it as energy to run a mile.

6. You will Experience Proper Sleep

If you have trouble sleeping peacefully at night, one way to fix this issue is by running a mile a day.

The International SportMed Journal finds that running made it simpler and easier for you to sleep at night.

Not just that, it also increases the comfort of your sleep.

7. Increases Your Bone Density

Running is a type of high-intensity exercise.

Much like the muscles, the bones respond immediately to the impact of your foot every time it hits the ground.

This phenomenon increases bone density, making it tighter.

Likewise, the leg muscles contract and relax alternately, making them stronger and leaner.

You really can’t find a professional athlete that doesn’t have a pair of firm legs that could strike like a horse.

8. Builds Muscles

Low-intensity cardio does not help in muscle gain.

If you run a mile at an easier or more moderate speed, you’re dependent on slow-twitch muscle fibers that support endurance exercise.

Yet sprinting is a perfect way to concentrate on muscle gain.

Sprinting hires more muscle fibers, especially fast-moving muscle fibers that help power generation.

9. Improves Your Cardiovascular Health

When you exercise, your heart beats faster, stimulating all your heart muscles.

Likewise, your lungs expand and contract at faster rates during exercise, which causes your respiratory system to become more strong.

Healthy cardiorespiratory health can prevent heart disease, lower your cholesterol, prevent type 2 diabetes, increase your lung capacity, and boost your overall immune system.

The better your cardiorespiratory fitness, the more fit, and form you can be.

Running a mile every day is a perfect way to keep the heart and lungs functioning at full capacity.

10. Helps You Fight Depression

Running releases hormones in your brain called endorphins, which are healthy chemicals that have been shown to improve your mood and reduce your sense of pain.

When you run, you’re overwhelmed with endorphins that can greatly increase your happiness.

If you’ve ever encountered sheer elation at the conclusion of a triumphant run, you know what we mean by that.

Numerous studies have shown that people with depression, extreme anxiety, and other mental health issues will enjoy the benefits of racing.

Indeed, routine physical activity can be almost as beneficial as antidepressant medications.

While it’s not a solution for all, it will most likely help everyone.

11. Makes You Mentally Strong

Running stimulates the development of new gray matter in the brain.

That’s right, you can practically stretch your imagination by lacing up a pair of sneakers and running.

The more brain cells your body makes, the more chances you will have to learn new things and recall important information.

Plus, the learning rate is also accelerating.

That suggests that it could be a little better to start preparing for an exam the night before.

12. Relieves Your Stress

On top of all the tasty endorphins, running literally serves as therapy in motion.

The repetitive action of moving one foot in front of the other reflects on your subconscious and helps to shed whatever stressors you’ve encountered during the day.

Your increased heart rate forces you to breathe deeply, which in turn helps to relax an agitated or disturbed mind.

Next time you get overcome with tension, resist the temptation to smash something and take it out on the pavement for a therapy session on the go.

 

13. Decreases the Risk of Cancer

First, let’s have a look at the stats. So, according to the stats,

If you run a mile every day, then:

10% lower risk for ‘Breast Cancer.’

13% lower risk for ‘Bladder Cancer.’

13% lower risk for ‘Rectal Cancer.’

15% lower risk for ‘Head and Neck Cancer.’

16% lower risk for ‘Colon Cancer.’

22% lower risk for ‘Gastric Cardia Cancer.’

23% lower risk for ‘Kidney Cancer.’

26% lower risk for ‘Lung Cancer.’

27% lower risk for ‘Liver Cancer.’

42% lower risk for ‘Esophageal Cancer.’

From the stats, now you can understand how magical the effects of running!!

So, this was all about the benefits of running a mile a day.

You just need to push yourself a little bit if you are a new runner, but after some time, running one mile will be like a normal thing for you.

Just some efforts in the starting will result in adding some more delightful years to your life.

originally published at https://mypathtofitness.com/running-a-mile-a-day/

[mydeshdeepak]

Rowing vs Running: Which One is a More Effective Workout? Running can be more powerful than rowing because you’ll burn more calories by running instead of rowing. The amount of calories burned depends on the degree of pressure (and many other factors, including your size). These are the ranges; According to a report regarding rowing vs running, by rowing, you can burn 158 calories in 30 minutes with an average of 40 strokes per minute with 3-4 knots, And by running, you can burn 181 calories in 30 minutes with an average speed of 5mph.