Benefits of Running

Running is an aerobic exercise that can be done anywhere, anytime, and it costs nothing. You can do it alone or with your family. It's very important to enjoy it and have a goal that motivates you to do it. For example, losing weight, relieving stress, or inspiring your imagination. It's important to be consistent to see the results of your efforts.

Why is running important?
When you run, your body produces endorphins and encephalins, which relieve pain and improve mood. These neurotransmitters inhibit pain transmission, resulting in a state of calm and pleasure. Running is one of the highest calorie-burning physical activities. If you are 40 years or older, haven't exercised in a while, or have had heart problems in the past, you should undergo a medical exam that includes an electrocardiogram and a stress test to assess how well your cardiovascular system is functioning.

To run, you need shoes that provide good support and sufficient cushioning, as well as comfortable and light clothing. If you're a woman, remember to wear a sports bra that you feel comfortable in. Before you start running, you should warm up by rotating your ankles and knees, stretching your muscles, and then running for 15 minutes to avoid injury. Try to breathe at a gentle rhythm, inhale through your nose, and exhale through your mouth to prevent cold air from entering your lungs. Try to keep your upper body straight so more air can enter your lungs when you run. Start walking gradually. First, land on your heels, then the soles of your feet, and finally your toes, trying not to drop your feet sharply onto the ground. Move your arms gradually and parallel to your body. Keep your hands slightly cupped without pressing your fingers. Running for 30 minutes, four times a week, can help you burn more than 350 calories, so you could lose weight. After running, make sure to stretch your muscles. It's important to listen to your body; if you feel discomfort, slow down, don't stop abruptly because it might make you dizzy. On hot days, drink plenty of water before running and bring extra water with you. It's important to protect yourself from the sun if you're running outdoors. The necessary accessories are sunscreen, a cap, and sunglasses. You can take a music player with you, but for your safety, do not use it on public roads. When running for more than 45 minutes, your muscles start to deplete glucose and begin to metabolize fats, carbohydrates, and cholesterol, which promotes weight loss. Kiwi, oranges, or apples can help prevent muscle fatigue and speed up recovery after running. Honey provides a lot of energy and also offers potassium, phosphorus, amino acids, and proteins. Try to run on smooth surfaces and not always on asphalt. Carry identification with you. There are many parks and squares in Mexico City that are ideal for running, such as Viveros de Coyoacán, Tlalpan Forest, and the "El Sope" trail in the third section of Chapultepec Forest. If you don't have time to go to any of these places, you can run on a treadmill.

- Helps to lose weight.
- Helps to maintain strong legs.
- Strengthens the ankles.
- Increases chest capacity.
- Prevents osteoporosis, increases bone density.
- Improves circulation.
- Improves blood pressure.
- Increases joint flexibility.
- Relieves stress and anxiety.
- Prevents cardiovascular diseases.
- Increases physical endurance.
- Speeds up metabolism and reduces fatigue.
- Stimulates the mind.
- Increases good cholesterol and decreases bad cholesterol.
- Helps prevent constipation.
- Helps quit smoking.
- Helps control appetite.
- Stimulates the elimination of toxins through sweat and urine.
- Allows the brain to oxygenate better and improves mental agility.
- Prevents diabetes.
- Improves insulin response.
- If you run at a high pace, the body tends to generate more growth hormones.
- Running between 25 and 50 km per week improves the immune system.
- If you want to improve your health, now is the time to start exercising with this activity. You will see results by the second week of doing it.