Running is a physical activity that almost has no contraindications, so anyone at any age can start running. But not everyone is able to tune in and turn morning jogs into a useful hobby.
Forget about “Monday”. It is necessary to start not from Monday and not from the next first day or some special date, but today, in case of emergency, tomorrow.
Set a goal and do not deviate from the intended path by one step, because you do it for yourself. Want healthy joints in old age? Or maybe it’s important for you to lose weight at last and hit everyone with your result? Jogging will help to approach the goal as close as possible, but also do not forget about the diet. The fewer calories you consume, the faster you will lose weight and the easier it will be for you to run.
Buy a cool suit and sneakers. The money spent will motivate you to get out of bed ahead of time and go for a run, so the first two months, that’s for sure.
Experts say that it takes exactly two months to get used to morning runs. At the end of this period, a person can make a fully conscious choice – to run in the morning or it is absolutely not your sport, which does not bring pleasure.
A recent research from the National Institutes of Health, US, finds that regular running grows brain connections and therefore may boost cognitive health.
For the study, a team of researchers divided mice into two groups, having a sedentary group and an active group. They routinely analyzed brain tissue of the active group and the sedentary group. Having analyzed the received data, the scientists concluded that brain cells produced under running conditions were not only quantitatively but also qualitatively different.
Experts believe that the findings of this study should be a red flag for those who don’t like going to a gym, as while they may wait until the scales start to creep up, they should consider the silent benefits of a workout.
A new study, presented at the American College of Sports Medicine’s annual meeting, found that compression tights do not reduce muscle fatigue and do not help run faster.
For their research, a team of researchers had people run on a treadmill for 30 minutes at 80% of their maximum speed, once wearing compression tights and once without them. After the completion of the experiment, scientists found that the muscle vibration, reduced by the tights, didn’t have an effect on fatigue at all, and the runners could not go faster (or farther) while wearing the tights.
Lead author of the study Ajit Chaudhari says: “There is nothing in this study that shows it’s bad to wear compression tights. Every little bit of perception counts when running long distances, so they may help runners in ways we aren’t able to measure.”
A new research by the University of Arizona shows that runners seem to have better connected brains compared to non-runners’ brains.
For the study, the scientists compared MRI scans of young runners and young adults who are not engaged in a regular physical activity. Age of participants varied from 18 to 25 with comparable body mass index and levels of education.
The runners’ MRI scans showed greater functional connectivity (connections between distinct brain regions) within several areas of the brain, including the frontal cortex, which is important for cognitive functions such as planning, decision-making and the ability to switch attention between tasks.
More information here.
Usually, running causes discomfort in joints while running, and running for long distances is believed to be bad for knees. Nevertheless, a new study, conducted by exercise science professors from Brigham Young University, found that molecules causing knee joint inflammation essentially reduce after running.
For their study, the researchers collected the Synovial fluid and serum samples from knee joints of 6 healthy leisure runners aged from 18 to 35, before and after they ran for 30 minutes. The results showed that the cytokines GM-CSF and IL-15 that cause inflammation decreased in levels after running and remained at the same level in a non-running state.
Matt Seeley, the study co-author, said in a press release: “This study does not indicate that distance runners are any more likely to get osteoarthritis than any other person. Instead, this study suggests exercise can be a type of medicine.”
More information here.