What happens to the body during running?
In the first 10 seconds of running
You feel a rush of energy and lightness, you want to increase the pace. At this time, ATP (adenosine triphosphate) is split in the muscles. ATP is energy molecules that your body makes from food. When they split, a lot of energy is released. Then there is a surge of adrenaline - this is the conversion of ATP into ADP (adenosine diphosphate).
The first 90 seconds of running
During this time, you determine your own pace. To release more ATP, your cells begin to break down glycogen, a form of glucose (fuel) stored in your muscles. Cells extract glucose directly from the blood, which leads to a decrease in sugar levels. Lactic acid begins to be produced, due to which you feel a burning sensation in your muscles. The temperature rises sharply due to the burning of glycogen and oxygen. You start sweating, the sweat glands secrete moisture to keep from overheating.
The next few minutes of your run
With every minute of running, the body needs more and more oxygen to produce ATP, but it comes more slowly, because blood flow slows down during intense exercise. The body lacks oxygen, ATP is produced less and you start to get tired. The body feels heavy, you want to stop. To overcome these feelings, start breathing properly.
After training
When you slow down and start walking, your energy needs will decrease and you will begin to breathe normally. At this point, you will feel well prepared and energetic. This is because your body produces the mood-boosting hormone dopamine.
Why does a stabbing pain in the side occur during running?
When your body is at rest, some of the blood is not actively circulating, but accumulates in the abdominal and chest area, making up the body's reserve. During running, this blood begins to circulate and fill the organs of the abdominal cavity. If the left side hurts, it means that the spleen has expanded and is pressing on the membranes, the nerve endings of which provide unpleasant sensations. If in the right - the same thing happens with the liver.
Why does the liver hurt while running?
This happens if you go for a run right after eating. In the process of digestion, the stomach and liver enlarge, its ducts are expanded both as a result of physical exertion and as a result of participation in the digestive process. As a result, it quickly overflows with blood and provides sharp pain during running.
The positive effect of running on the body
Біг - один з найпопулярніших видів фізичної активності, який не вимагає безлічі обладнання, їм можна займатися де завгодно та коли завгодно, про позитивний вплив бігу на організм людини можна говорити багато. Користь бігу неоціненна для здоров'я: він дисциплінує, підвищує імунітет, цілюще впливає на серцево-судинну систему, покращує настрій, допомагає побудувати красиву статуру та багато іншого.
How does running affect the heart and vascular system?
There is a positive effect of running on health, especially on the heart and vascular system:
Running lowers blood pressure and cholesterol. Heart benefits of jogging in the morning: Running for 30 minutes several times a week helps lower low-density lipoprotein (LDL), the "bad" type of cholesterol, and increases lipoproteins high-density lipoprotein (HDL), the "good" type of cholesterol. High blood pressure is also normalized due to constant physical activity.
Running strengthens the heart muscle. When you regularly train your heart, which is the most important muscle in the body, running strengthens the walls of the heart, which increases its overall efficiency.
Running reduces the risk of heart disease. The effect of running on blood vessels: running helps prevent the formation of blood clots in arteries and blood vessels. It also supports healthy blood flow, blood pressure and cholesterol.
How good is running for the figure?
Many people start running to lose extra pounds. As one of the most vigorous forms of exercise, running is an extremely effective way to burn calories and lose weight. The benefit of running for the body is that if you are already at a healthy weight, running will help you maintain it. Increasing lean muscle mass and reducing subcutaneous fat is a key benefit of running for the figure. Be sure to follow a proper running and eating plan if you want to lose weight.
Benefits of running for weight loss
Abdomen. Running helps to get rid of excess fat throughout the body. When you run regularly, you may notice that excess belly fat also gradually disappears. Make sure you follow a healthy diet that maintains a calorie deficit. In order for the stomach to be in tone, perform exercises for the abdominal muscles.
Hands. If you swing your arms while running, it will help burn fat and tone your arms and shoulders. Weight training combined with running can help you achieve the results you want.
Effect of running on general muscle tone
Користь бігу для росту м'язів полягає в тому, що він збільшує м'язову масу до певного рівня. Більш інтенсивний біг не приведе до збільшення м'язової маси понад цього рівня. Тому біг слід поєднувати з силовими тренуваннями, щоб досягти бажаного співвідношення м'язів і жиру та отримати підтягнуте тіло.
The effect of running on the figure
Calves and lower legs. Running helps to tone the calves and lower legs. During running, the calf muscles are constantly in motion, thanks to which you will get toned calves. Be sure to do some dynamic stretching before you start running to enhance these effects and prevent injury.
Thighs. The front part of the thighs is formed by the quadriceps muscle, and the back part by the hamstrings. Both of these muscle groups are well worked out during running. This allows you to burn fat and increase the muscle mass of the thighs, giving them a toned look.
Buttocks. Buttocks mainly consist of pelvic bones, gluteal muscles and fat. The muscles used for support while running are the quadriceps, hamstrings, calves, and glutes. The benefits of running for your glutes: Regular running will give you toned glutes, but it won't make them bigger unless you specifically work your glutes.
The negative impact of running
In addition to benefits, running can also bring harm to women and men, this should be taken into account when choosing this type of sport.
If you're not careful while running, it can lead to a lot of injuries, especially if you don't follow proper running technique and warm up beforehand. Repeated loads on tissues without sufficient time for recovery are one of the main causes of running injuries and injuries.
How do the joints react to constant running?
The knee is a complex joint. When you run, the knee acts as a shock absorber as well as a key mechanical component of your entire gait cycle. When you hit the ground, your knee can bend to support your body weight. It then works with the foot, ankle and hip as a mechanical unit to propel you forward. Knee and lower leg injuries are the most common problems among runners, such as runner's knee, iliotibial band syndrome, plantar fasciitis, meniscal tears, and shin splints.
Running damage to the knees is usually associated with overexertion, excess weight and failure to observe the correct running technique.
How harmful is running on a treadmill?
Любителі бігу на відкритому повітрі можуть застерегти від бігових доріжок, оскільки вони являють собою неприродний спосіб пересування та несуть шкоду від бігу для суглобів. Гумовий ремінь витягує ваші ноги з-під вас, коли ви біжите, вам не потрібно сильно відштовхуватися, щоб створити імпульс руху вперед. Це впливає на вашу ходу та характер ударів стопою. Такий біг може вплинути на суглоби, якщо ви звикли бігати на відкритому повітрі.
Why is constant muscle tension harmful?
Pushing motions during running engage the back of the leg more than the front. Exceeding the load on the calf muscles during constant running can have a negative effect of running on the leg muscles: overtired, tense calf muscles and weak calf muscles. This impact of running on the muscles can lead to four specific injuries - calf strain, shin splints, stress fractures and compartment syndrome.
Negative consequences of running for the musculoskeletal system
Running is a high-impact sport, so the faster you run, the harder the kick. The impact of running on the joints and spine is that it is a repetitive motion that can cause severe stress. Therefore, if you have problems with chronic back pain, you can get damage from running for your spine.
People with an underlying low back problem may find that running makes their pain worse or leads to additional types of pain, such as sciatica (leg pain, weakness, or numbness). What is the effect of excessive trunk tilt on running? Low back pain often occurs after several unsuccessful attempts to bend or lift, or after starting a run too quickly without warming up.