The importance of running as a health tool

Health-improving running is the simplest and most accessible (technically) type of cyclic exercise, and therefore the most widespread. According to estimates, running is used as a health-improving tool by more than 100 million middle-aged and elderly people on our planet.

Health-improving running has beneficial properties that are difficult to reproduce with any other types of physical activity. First of all, it has a beneficial effect on the cardiovascular system, especially at the level of small vessels - arterioles, venules, capillaries. Lack of movement in modern man leads to atrophy of a large number of capillaries and impaired blood supply to tissues. Properly dosed running opens non-functioning capillaries that have fallen asleep, and also promotes the growth of new capillaries in depleted areas and in areas damaged by disease, which is especially important.

To achieve the capillarization effect, it is necessary to maintain a certain intensity of the heart's work, both in terms of the frequency of contractions and the strength of the cardiac output, over a certain period of time. If the intensity of the heart's work is slightly lower, then the capillarization effect will be small, and if it is higher, then overtraining and deterioration of the condition may occur.

The purpose of the study is to analyze the value of running as a health-improving tool.

The object of the study is the methodology for using running in the process of improving the human body.

The subject of the study is the impact of running on the human body and the technique of health-improving running.

Structure of the work: the work is set out on 30 printed pages, it consists of an introduction, the main part in three sections, conclusions, a list of used literature, which contains 30 sources.

Human motor activity, physical exercises, hygiene skills and a healthy lifestyle are indispensable means of disease prevention, an important factor in improving a person, strengthening his health, and maintaining working capacity. But to be healthy, it is not enough to simply want it, you need to diligently and systematically engage in physical exercises.

A sociological survey conducted in 1997 at 15 enterprises in Crimea revealed that out of 100 respondents, only about half regularly engage in physical education and sports. Similar in nature and scale surveys at individual enterprises in Simferopol and Sevastopol showed that about 30-35% of surveyed employees at large enterprises, where good conditions for organizing physical education and mass work have been created for the present time, are covered by various forms of physical education. There are many small enterprises where physical education work has not been heard of at all.

One of the reasons for the negative attitude towards physical education is the widespread belief that work itself affects the human body. Meanwhile, scientific and technological progress has profoundly influenced the nature of work, which is gradually turning into the control of mechanisms.

Thus, if in the 19th century only 4% of the energy produced and consumed on Earth was accounted for by mechanisms, now only 1% of the energy balance is associated with muscle energy.

What does mechanization of labor mean in terms of human energy expenditure? Let us turn to examples. Manual sawing of trees requires a worker to consume 4128 kcal per shift, while the use of a mechanical saw reduces energy expenditure to 2304 kcal, that is, almost twice. A miner spends 381-426 kcal during drilling and blasting per 1 m of a mine shaft, and only 58.7-92.2 kcal during machine mining, i.e. 5-6 times less. Manual mowing requires 0.11 kcal per minute per 1 kg. of body weight, and working on a tractor - 0.03 kcal/kg., i.e. 3 times less. Such a significant reduction in energy consumption occurs not only in professions with heavy physical labor, but also in lighter ones. It is not for nothing that a modern worker needs secondary, and often specialized secondary education - his work is increasingly becoming the work of a machine operator, i.e. mental labor.

Changes in the nature of labor are reflected not only in a decrease in energy consumption, physical effort and a decrease in motor activity. At the same time, the nature of movements is changing - they become more monotonous and accelerated, increasing nervous tension. The number of professions that require great mental tension is growing. The balance of physical and nervous activity is disturbed in the direction of exceeding the latter.

The scientific and technological revolution affects the ratio of physical and mental activity of a person not only in the process of work itself, but also at various stages of preparation for it, starting from childhood and adolescence. The content of school programs is expanding and becoming more complicated, the amount of homework is growing. This leads to a sharp decrease in motor activity in children and adolescents.

For example, for students aged 15-18, academic classes occupy 30-33% of daily time, while the static component (sitting and standing) reaches 35%. Such a sedentary regime is especially dangerous in this age period, when the processes of excitation in the central nervous system gradually give way to the processes of inhibition. Lack of movement primarily affects motor functions and the muscular system, causes a decrease in muscle strength, impaired accuracy and coordination of complex motor acts. And this is not the stage when the foundation of health for life is laid. It is very alarming that some students are functionally not ready to pass the standards provided for by the school curriculum. That is why it is necessary to ensure not only the intellectual, but also the physical development of the younger generation in school. What is the effect of physical exercises and, in particular, health-improving running on the body? The effect of running on the body improves the reactions of adaptation. This, in particular, served as the basis for calling such running health-improving.

Muscle adaptation to running loads is primarily associated with changes in the composition of muscle fibers. There is also an increase in their number. As a result of running, mobility in the joints improves, ligaments and tendons are strengthened, and enzymatic activity in mitochondria increases.

It is difficult to overestimate the importance of running for the functional and harmonious development of the body, health promotion and improvement of the general, special educational and sports performance of children and adolescents. And in adolescence and adulthood, running serves as a means of physical training, increasing performance, health promotion and prevention of certain diseases, and a means of active recreation. Running and walking in old age slow down the aging process and support creative longevity.

In Ukraine, a method for using running and walking for therapeutic purposes has been developed and is being improved. Slow walking is recommended for patients recovering from myocardial infarction or suffering from severe angina.

Dosed walking and hiking are used in the complex treatment of patients with chronic heart disease in sanatorium-and-prophylactic institutions. When using walking, special attention is paid to the training regimen.

For patients in whom the functions of the autonomic systems are increased, running is a factor in "extinguishing" these changes; in patients with hypotension, these changes increase. It is known that patients with hypotension, who are constantly bothered by dizziness, recover much faster than those suffering from hypertension.

Therapeutic running is used in sports practice. Thus, weightlifters often have a sharp increase in blood pressure. In such cases, therapeutic cross-country skiing is recommended for the athlete. Running and walking are used in the rehabilitation of athletes after injuries, surgical interventions, various diseases, as well as in overtraining and physical overstrain.

Using running to develop endurance leads to favorable adaptive changes in the body.

It is especially worth emphasizing that with systematic running classes, positive changes are observed in the nervous system (development of more accurate mechanisms of coordinated functions of analyzer systems, improvement of perception, as well as short-term and long-term memory).

Running, although it has a number of advantages (accessibility, economy, efficiency), is a monotonous activity and, at first glance, seems uninteresting. Monotony to some extent interferes with classes, especially at the beginning. At this time, it is very important to properly organize training, combine running with games, relay races, etc.

It is important to remember that complex classes using running should leave a good impression so that the desire to continue running is maintained. Such a selection of accessible physical exercises using running is necessary so that it is reproduced actively and consciously. It is important that the educational material is presented clearly, and the learning process itself is built consistently and systematically.

The organization of health-improving running classes should be carried out in close contact with the teaching staff of educational institutions and medical institutions.

Among the various forms of physical education, health-improving running can be used most effectively during physical education lessons, as well as in extracurricular and after-work classes.

An essential addition to classes during the day are independent health-improving running classes, which can be in the nature of homework.

The correct use of health-improving running is possible only with an objective orientation to the morphofunctional and mental characteristics of a person.

The listed facts allowed us to conclude that of all forms of physical education, running is the most adequate form of population health-improving, which allows us to cover the entire heterogeneous mass of people in terms of health.

THE INFLUENCE OF HEALTH-IMPROVING RUNNING ON THE HUMAN BODY.

Positive effects of health-improving running

Modern excessive nutrition leads to the forced inclusion of "extra" channels for shedding excess calories. One of these channels is the accumulation of energy-intensive substances in the body: fats, including cholesterol, and various forms of polysaccharides, or simply put - mucus. Their excessive accumulation in the body causes a number of negative consequences. Physical activity opens a natural channel for burning excess calories and normalizes the content of "extra" energy carriers. In this regard, running has its advantages over other types of physical activity. It allows you to achieve a reasonable combination between the load on the cardiovascular system and burning calories, that is, it is quite effective to burn excess calories without overloading (or rather, correctly loading) the cardiovascular system.

During running, energy expenditure for an adult is on average from 600 to 800 kcal. per hour. The greater the weight of the runner, the greater the energy expenditure. Due to the activation of fat metabolism, running is an effective means of normalizing body weight. In people who regularly engage in recreational running, the body weight is close to ideal, and the fat content is 1.5 times less than in those who do not run.

Fast walking (1 hour a day) can also be quite effective in this regard, which corresponds to an energy expenditure of 300-400 kcal - depending on body weight. In this case, the additional energy expenditure for 2 weeks will be at least 3500 kcal, which will lead to the loss of 500 g of adipose tissue. As a result, in 1 month of training in recreational walking (without changing the diet), body weight decreases by 1 kg.

A group of American scientists observed women whose body weight was on average 80% higher than normal. For 2 months they engaged in health walking (2 hours a day at a speed of 5 km/h) without restricting their diet. At the end of the experiment, an average decrease in body weight from 100 kg to 93 kg was noted.

Every cell in the body is filled with a colloidal solution, and our condition largely depends on its properties. A thick, viscous colloid inhibits the flow of natural processes in the cell, disrupts metabolism, and contributes to the accumulation of poisons. The viscosity of the colloid increases with improper, excessive nutrition and physical inactivity. However, there is another factor that increases its viscosity - this is time. Any colloid ages over time - long molecular chains are increasingly "stitched" together, compacted and squeeze out water molecules. The colloid loses elasticity and decreases in volume. Therefore, the old ones "grow down". In essence, human aging is the aging of the colloid.

To restrain the natural aging of a colloidal solution, mechanical vibration or shock is necessary. It breaks new bonds between molecules and prevents the colloid from compressing and losing water. When running, each step is accompanied by a natural shock. At the same time, the shake is a good natural stimulation for the whole body. Therefore, if running is not available to you, then jumping on the spot can replace it to some extent.

During running, the load on the heart is reduced due to the work of the "muscle pump" - the rhythmic and consistent contraction of the calf and thigh muscles helps to push blood from the veins of the lower extremities up to the heart.

Running increases metabolism, promotes the utilization ("burning") of old, non-working structures of the body and their replacement with new ones, thereby rejuvenating the body. It has been proven that running strengthens the immune system, prevents the development of atherosclerosis and tumor diseases.

With properly dosed running, a harmonious multi-level natural stimulation of the body's protective systems occurs. To a greater extent, it manifests itself through the muscular, cardiovascular, and respiratory systems. Carbon dioxide and lactic acid, the content of which increases during running, have a stimulating effect. When running, pleasure hormones are released - enkephalins, endorphins - have a beneficial effect on the nervous system and contribute to the restoration of its adequate susceptibility. The shaking performed while running also has a stimulating effect.

The practice of health-improving running

In medical practice, running is not the main treatment method, rather it is an additional method. It is usually recommended to add running to other methods no earlier than a month after the start of classes, and in case of serious illnesses - after a year or more.

When running, the endurance of the body is of great importance. Usually, endurance is understood as the ability to work without getting tired and to resist fatigue that occurs in the process of performing work.

There are general and special endurance. General endurance is understood as the ability of the body to perform work of moderate intensity for a long time with high efficiency. Special endurance is the ability to endure loads for a long time, characteristic of a particular type of activity.

To develop endurance, various training methods are used, which are divided into continuous and interval training methods. Each of the methods has its own characteristics and is used to improve certain components of endurance depending on the parameters of the exercises used. By varying the type of exercises, their duration and intensity, the number of repetitions of the exercise, as well as the duration and nature of rest, it is possible to change the physiological focus of the work performed.

The uniform continuous method consists in a single uniform performance of low and moderate power exercises lasting from 15 - 30 min. and up to 1- 3 hours. This method develops aerobic abilities.

The variable continuous method is characterized by a periodic change in the intensity of the work performed continuously. The body works in a mixed aerobic-anaerobic mode.

The variable continuous method is intended for the development of both special and general endurance. It allows you to develop aerobic capabilities, the body's ability to tolerate hypoxic conditions that periodically arise during accelerations and are eliminated with the subsequent decrease in intensity, teaches athletes to "tolerate", cultivating willpower.

The interval training method consists in dosed repeated execution of exercises of short duration (up to 2 min.) through strictly defined rest intervals. This method is usually used to develop specific endurance for any specific work. This method can develop both anaerobic and aerobic components of endurance.

When starting work on developing endurance, it is necessary to adhere to a certain sequence of building training. At the initial stage, it is necessary to focus on developing aerobic capabilities, improving the functions of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, that is, developing general endurance. At the second stage, it is necessary to increase the volume of loads in a mixed aerobic-anaerobic mode. At the third stage, it is necessary to increase the volume of loads by using more intense exercises performed by interval and repeated work methods in mixed aerobic-anaerobic and anaerobic modes, and selective influence on individual components of special endurance.

Jogging is the simplest and most accessible way to develop general endurance.

Before starting running training, it is worth remembering and adhering to the following rules:

- before training, carefully check the condition of your shoes;

- you should wear thick socks made of a mixture of wool and cotton on your feet;

- the load should increase gradually;

- you should run at least 3 times a week and for at least 20 minutes;

- you should not increase your running speed even when you see other runners;

- you should constantly strengthen the muscles of the arch of the foot to avoid the development of flat feet;

- the greatest training effect is achieved when the duration of the run approaches 1 hour;

- you should monitor your pulse rate (HR) - it should not be more than 180 beats per minute minus your age.

To develop special endurance, “shadow fighting” and exercises with shells are most often used: performing 5-6 series of 20-30 seconds of intense work alternating with low-intensity work for 1-3 minutes. With increasing fitness, the duration of recovery work can be reduced to the end of the series. After such a series, you need to rest for up to 10 minutes, during which breathing exercises and exercises for relaxation and flexibility are performed.

You can use jumping exercises (for example, jumping rope): 10 - 15 seconds of intense work, repeat 5 - 6 times after 1.5 - 2 minutes of low-intensity work.

You need to start the session with a warm-up, which can be done at home or outdoors. The warm-up takes 5 - 6 minutes and consists of the following exercises: circular movements of the arms, torso, pelvis, forward and sideways tilts, leg swings, squats, toe raises. Then 2 - 3 minutes of accelerated walking and you can move on to running.

First, you should choose a running speed so that you can breathe calmly through your nose. If you had to open your mouth - move on to a step. Once you have regained your breath - run again.

For the first session, 10 minutes of running is enough. If you can't run 10 minutes straight away, and you have to alternate running with walking, then the first step will be 10 minutes of continuous running. Then, by adding 1-3 minutes each week (depending on your health), you should increase your running time to 50-60 minutes.

After a few months of training, you can start running faster, focusing not on your breathing, but on your pulse rate. Its upper limit is determined by the formula: 180 minus your age. That is, if you are 30 years old, then your pulse rate when running can be increased to 150 beats per minute, but not higher, but it is better to keep it 5-10 units lower.

After finishing the run, you should definitely walk for 2-3 minutes at a fast pace and it is advisable to do a few gymnastic exercises.

After training, you should first take a warm and then a contrast shower.

Running brings the greatest health-improving effect when its duration is brought to an hour, and the regularity of classes - up to 5-6 times a week, and on one of the days off the load doubles. The minimum norm of classes is 3 times a week for 30 minutes.

You can run at any time when it is more convenient for you. Just remember that there should be a break of at least 30 minutes between running training and eating.

You should not turn a health-improving run into a sports run, sharply increasing the speed and distance, including acceleration in running, etc. You do not need to prove anything to others - do not start running faster when meeting other runners, passers-by.

You can and should train all year round. If the air temperature is below minus 15 degrees, then the distance can be slightly shortened, and if it is below minus 20 degrees, then it is better to cancel the training. Although this is not necessary.

There is such a direction as Russian running-hardening. It is better to start classes at a temperature not lower than minus 2 - minus 3 degrees. Clothing - shorts, sneakers and woolen socks, gloves, a woolen hat, for women - a T-shirt with a strip of woolen or just thick fabric sewn on the chest. Before running at home, you need to do a warm-up and energetic self-massage, then a few deep squats. Drink half a glass of hot milk with a teaspoon of honey mixed in it. At first, you should not run for more than 10 - 15 minutes. The route should begin and end near the house.

For running, you should carefully select your shoes - sneakers with a thick grooved sole are best, preferably with shock-absorbing inserts. Wool socks. The suit can be any, which does not constrict movements and allows the body to breathe. In windy weather and in rain or sleet, you can wear a waterproof jacket. On your head - a ski cap or a woolen headband that covers the forehead and ears. For beginners, at temperatures below minus 5 degrees, you should wear woolen underwear.

It is better to run in a forest or park. In any case, you should choose places with the cleanest air and natural soil. Remember - if you run in sneakers or sneakers with a thin sole, you should not run on asphalt! For beginners, it is better to choose a flat track, but you should gradually move on to running over rough terrain.

Take care of your health and avoid overtraining. The most objective indicators for self-control are your well-being and pulse rate. You need to know the normal values of your pulse in the morning and evening hours. In addition, there is a simple test: pulse rate 10 minutes after the end of training (it should not be higher than 100 beats per minute). If the morning and evening pulse rates are higher than usual, if after 10 minutes of rest the pulse rate exceeds 100 beats per minute, you should consult a doctor and undergo a preventive examination.

Contraindications

Here are contraindications, if present, running is strictly prohibited:

- congenital heart defects and mitral stenosis (narrowing of the atrioventricular orifice);

- previous stroke or myocardial infarction;

- pronounced heart rhythm disturbances, such as atrial fibrillation;

- circulatory failure or pulmonary insufficiency of any etiology;

- high arterial hypertension (blood pressure 180 over 110 and above), resistant to drug therapy;

- chronic kidney disease, thyrotoxicosis and diabetes mellitus not controlled by insulin;

- glaucoma and progressive myopia, threatening retinal detachment;

- any acute illness, including colds, as well as exacerbation of a chronic illness.

Patients with the above diseases are recommended to use the method of natural stimulation of the protective systems for treatment, and first of all - diet, hatha yoga, relaxation. If you have any other chronic disease, then after at least a month of treatment, try to start doing health-improving running. But first you need to decide whether running is contraindicated at the moment. You need to discuss the possibility of running with your doctor. If running is contraindicated for you, then you need to continue to exercise according to the ESZS system until the contraindications are eliminated, of course, if possible.

Patients with minor health abnormalities and minimal changes in the cardiovascular system can exercise independently, from time to time checking their condition with a doctor. At first, it is advisable to do this at least once a week (the exercise regimen for this group of patients is given below). Patients with abnormalities in the cardiovascular system are also recommended, especially at first, to regularly measure blood pressure and take an electrocardiogram.

BASICS OF HEALTHY RUNNING TECHNIQUE

Recommendations for health-improving running

Running technique. First of all, you should try to relax as much as possible, run in such a way as to expend as little effort as possible, easily, leisurely, gently, so that running brings pleasure. The steps should be small. It is advisable to breathe through the nose. If this is difficult, then you can inhale through the nose and exhale through the mouth. As when performing relaxation, from time to time you can simultaneously let a wave of relaxation pass through you with the exhalation. You should try not to think about anything and focus on your sensations - breathing, relaxation, pleasure.

Clothing. It is better not to wear bolo jackets and pants (except in strong wind) - the body does not breathe in them. Dress for the weather, but it is better so that as you warm up, after a few laps, some of your clothes, for example, your outer jacket, can be removed. If you run for a long time and eat right, you can combine running with hardening - gradually, already during the run, undress down to your sports shorts, of course, taking into account your own capabilities and the weather. Closer to the end of the run, on the last laps, you can gradually dress.

It is most convenient to dose the load by running in circles at the stadium, especially since there is a school stadium not far from any house. In principle, you can run at any time, but it is better from 4 to 7 pm. You need to run every other day or three times a week. It is with this running regime that the capillarization effect is maximum, and the risk of overtraining is small.

Health-improving running technique

The health-improving running technique is quite simple. Let's consider it below.

Heel-toe foot placement. This does not mean at all that the runner stomps with his heels - it's just that the heel touches the ground first, and the toe is slightly higher at this moment. In the next phase, even before passing the vertical, the toe gently lowers to the ground.

It is with this method of foot placement that training in running should begin. For poorly trained people, with a "sluggish" state of health, this method may remain the only possible one for quite a long time, because others require more or less good sports form.

Foot placement with a toe. The most perfect method accepted by all athletes, which provides a shock-absorbing, smooth load on the foot. This is, of course, not "wooden", "stroking" running on toes. At the moment of foot placement, the heel is slightly raised above the ground and, without delay, gently lowers onto it. However, during support, the pressure on the front of the foot remains noticeably greater than on the back. This method requires good preliminary preparation, great involvement of the calf muscles. The main thing is a gradual, evenly distributed in micro intervals of time, load on the foot.

Placing the foot immediately on the entire plane. This method is typical for moderately prepared people. In recreational running, none of these methods should be absolute. Depending on individual characteristics, degree of fitness, fatigue, well-being before running, quality of shoes and covering, it is not only possible, but also necessary to switch (as needed) from one method to another. This is especially important with local fatigue of the calf, foot or ankle muscles.

Leg work. The load on the joints depends not only on the method of foot placement. The forward movement of the leg should be performed due to the work of the knee. This means that the leg is bent quite strongly in the knee joint with the passive lag of the lower leg and dosed relaxation of the thigh muscles. Otherwise, there is a completely useless load on the patella and the entire knee joint. The grossest mistake is to bring the leg forward with the foot in combination with early extension of the lower leg. At the moment of landing, the foot quickly moves forward relative to the ground. The running speed slows down, and almost the entire body weight falls on the joints.

Stride length. It is very important to choose the optimal stride length for yourself. The desire to lengthen the step as much as possible leads to a violation of the smoothness of running, "bumps" on the leg, requires a large expenditure of strength and sharply increases the load on the joints. Frequent alternating running does not give the proper health effect: the muscles contract slightly, and the joints only provide the transmission of supporting and pushing forces.

The length of the step depends on the height and length of the legs, body weight, level of fitness, foot placement and running speed.

The posture of the runner. The main requirement is the vertical position of the torso. It provides the necessary balance between the "front" and "back" steps. Excessive forward tilt increases the "back" step and at the same time the danger of "bumps" on the leg when placing the foot. Backward tilt of the torso causes excessive lifting of the hip and makes running tense, "stroking"; at the same time, the head, as a rule, is thrown back a little. Do not slouch. It is necessary to avoid lateral swaying, twisting the torso.

Hand work. The arms should be bent at the elbows at an angle of approximately 90˚ or slightly less. With insufficient bending and fairly fast running, the work of the arms requires a large expenditure of strength. Additional muscles of the torso are involved. Their tension makes it difficult to move freely in the joints of the chest and shoulder girdle during inhalation, breathing becomes tense, superficial.

Dosing loads for people with minimal health deviations

In order to correctly dose the load, you need to run with a watch with a second hand and learn to measure your pulse. It is better to do this by placing your fingers on the neck in front (projection of the carotid artery) or on the wrist (projection of the radial artery). When running, the pulse is measured within 10 seconds, immediately after stopping. For example, you ran 1-2 laps, stopped and immediately, without delay, measured the pulse for 10 seconds.

The first stage. At this stage, you need to maintain your pulse during the entire jogging session at the level of 18-20 beats per 10 seconds. If even the slowest jogging is accompanied by a pulse exceeding 20 beats per 10 seconds, then you should switch to walking.

In general, the tactics should be approximately as follows: you ran 1-2 laps at a slow pace, stopped and immediately measured your pulse in 10 seconds. If the number of beats is less than 18, then you need to increase your running speed, if more than 20 - run more slowly or switch to walking. After running (or walking) another lap, stop again and measure your pulse and, if necessary, change the pace. After you have selected the desired running (or walking) pace, stop every 2-3 laps and check your pulse. Over time, you will learn to approximately determine your pulse by how you feel, and you will be able to stop less often.

In the first two to three weeks, you should run for 10 minutes 3 times a week, then you can gradually increase the time to 20 minutes. Do not rush to increase the load, you should be attentive to your feelings. Excessive load, especially in the early stages, when the body has not yet adapted to this type of physical stimulation, can cause a stress reaction and aggravate the disease. If the background conditions (and special nutrition) are correct, then the best guide is your own well-being. Just like other types of physical exercise, running should bring pleasure.

The second stage. From about the 5th week, you can gradually increase the load by increasing the speed so that during running the pulse is equal to 22-24 beats per 10 seconds (and later increase to 23-25 beats per 10 seconds). The time of one session is 20 minutes.

To maintain health, such a running load is quite enough, especially for people who are also engaged in other types of physical exercise.

Self-control

When running, it is very important to avoid overdose, especially for the elderly and people with changes in the cardiovascular system. The main load when running falls on the cardiovascular system, and catastrophes in this system - heart attack, stroke - are very dangerous. Therefore, self-control is very important. The adequacy of the load can be traced by the following tests.

It is necessary to measure the pulse 10 minutes after the end of the run. If it is above 100 beats per minute, then the load was excessive.

Orthostatic test. You need to count your pulse for one minute while lying in bed in the morning, immediately after waking up, then slowly get up and measure your pulse after one minute while standing. If your standing pulse exceeds the initial value by 20, this indicates that the load is excessive, the body does not have time to recover.

The load must be reduced and it is better not to run at all for a week, but to engage in other types of physical exercise. Note that such a difference in pulse can also occur during cleansing, exacerbation of a chronic disease or with dietary violations.

If the difference in pulse is no more than 12, the load is adequate to the capabilities. A difference of 16-18 beats indicates that the load is on the limit of permissible.

As physical capabilities grow, the value of the orthostatic test and the morning pulse immediately after waking up will decrease.

Other signs of overtraining: poor sleep, lethargy and drowsiness during the day, decreased performance, sometimes sweating, exacerbation of chronic diseases, discomfort in the heart area, increased blood pressure.

In this case, it is also necessary to reduce the load by about 1.5-2 times and pay more attention to diet and relaxation.

Health-improving running and breathing

There are three directions for choosing the dosage of running loads.

The first direction is “pleasure - effect”. During physical work, special hormones called endorphins are released in various tissues. They enter the blood, some of them reach the CNS and excite the nerve centers, which is why a person feels a sense of joy and pleasure.

The second direction is running with an intensity at which the pulse is 135-155 beats / min, and the duration of the load implies the presence of pronounced fatigue.

Health-improving running with the specified intensity is very effective. According to numerous authors, dosing in three sessions per week, each of which is performed for 10-15 minutes. of continuous running load, increases the level of hardening, normalizes weight.

The third direction is the inclusion in the training program of running loads, performed in some cases with almost maximum and maximum intensity.

For recreational running enthusiasts who have low vital capacity of the lungs and weak respiratory muscles, special breathing exercises can be of good service.

How should you breathe while running?

Many people who are engaged in running loads do not pay attention to breathing, they breathe as they breathe. However, others try to be guided by widespread recommendations, exercising conscious control over the activity of the external respiratory apparatus. These include the following.

It is necessary to breathe through the nose. In some cases, exhalation through the mouth is allowed, but inhalation must be through the nose. In order to better warm and filter the inhaled air, inhalation should be done through "pushed" lips, while the tongue should have the shape of a "petal", "boat" or "duck".

Breathing should be full, that is, as deep as possible, but rare. Breathing should be rhythmic: every 2-4 steps, depending on the speed of running, an inhalation is made, every 3-5 steps - an extended (prolonged) exhalation.

Endurance running training is an indispensable means of discharging and neutralizing negative emotions that cause chronic nervous overstrain. These same factors significantly increase the risk of myocardial infarction as a result of excessive influx of adrenal hormones into the blood - adrenaline and noradrenaline.

Health-improving running (in optimal dosage) in combination with water procedures is the best way to combat neurasthenia and insomnia - diseases of the 21st century caused by nervous overstrain and a large amount of information.

Health-improving running has a significant positive effect on the circulatory system and immunity. As a result of health-improving running, important changes also occur in the biochemical composition of the blood, which affects the body's susceptibility to cancer.

The special effect of running training is to increase the functional capabilities of the cardiovascular system and the aerobic productivity of the body. The increase in functional capabilities is manifested primarily in an increase in the contractile and "pumping" function of the heart, an increase in physical performance.

In addition to the main health-improving effects of running associated with the effect on the circulatory and respiratory systems, it is also necessary to note its effect on carbohydrate metabolism, liver and gastrointestinal tract functions, and the skeletal system. Regular training in health-improving running has a positive effect on all parts of the musculoskeletal system, preventing the development of degenerative changes associated with age.

A runner's comprehensive training should consist of the following main parts:

1) light running or running, alternating with fast walking - to warm up the body;

2) joint gymnastics exercises (12-15 minutes) with mandatory and comprehensive work on all major joints, flexibility exercises;

3) strength exercises (5-6 minutes) for the muscles of the arms, torso and legs;

4) exercises (2-3 minutes) for relaxing and stretching muscles;

5) the actual running training;

6) exercises (5-6 minutes) for relaxing and lightly stretching muscles.

Slow running

Healthy slow running is certainly the most accessible and effective way to maintain health.

The ability to easily dose the load makes healthy running accessible to people of all ages. However, one should not forget that, despite its apparent simplicity, such running is a rather powerful tool that must be used wisely. When choosing the initial dose, one should take into account the individual fitness of the person.

Slow health running is a whole complex of physical, psychological and hygienic elements. Long slow running over time becomes a "natural regulator" of nutrition. The body itself tells you what to eat, and you involuntarily begin to eat what is useful: fruits, vegetables, fermented milk products, lean meat... In purely psychological terms, this has a huge advantage compared to a forced diet, which is considered a necessary stage of treatment. Slow running and hardening are inextricably linked to each other. You have to run in any weather, and over time, resistance to cold factors develops.

An additional hardening element is a contrast shower after running, a kind of gymnastics for the skin and subcutaneous vessels. A shower is a necessary hygienic element of classes. It is difficult to imagine a person who would voluntarily refuse such a pleasant procedure after running.

Running is a powerful natural exercise of respiratory gymnastics: breathing becomes full and liquid.

Regular slow running becomes the cementing beginning of an active and correct lifestyle.

When conducting health-improving running classes with people of different ages, the basic general biological principle of training is preserved: the load should be individual and correspond to the functional capabilities of a particular person, and at the same time it should be sufficient, that is, optimal. Optimum is the smallest amount of load that gives the greatest health-improving result.

Slow running classes should be built wisely, their duration should be gradually increased, make sure that during and after the run you feel good, you would like to run again, and after the run it is important to fully recover. In no case should you engage in it through force. Running should always be a pleasure, not hard work.

Each health-improving running class in the air should include general developmental and special exercises.

Here is a general scheme for practicing healthy slow running:

Part 1 - preliminary warm-up;

Part 2 - slow running;

Part 3 - general developmental exercises;

Part 4 - special exercises for mastering the slow running technique;

Part 5 - exercises to strengthen the abdominal muscles and relax the muscles.

A feature of the method of practicing healthy slow running outdoors is their high density. This is primarily observed in the spring-autumn periods of the year. To avoid overload, it is necessary to adhere to a strict alternation of simple and complex exercises, running and walking, physical activity and rest breaks, etc. The sequence of performing general developmental and special exercises is maintained constantly and does not depend on the use of the main tool - healthy slow running. Such planning allows the instructor to know what and in which lesson he gives, and such variety causes much greater interest in running in those who train.

A mandatory component of each lesson is a warm-up. A person is built in such a way that training is necessary not only for muscles, the cardiovascular system and the respiratory system, but also for joints and ligaments. Over the years, the mobility and elasticity of the latter decrease more and more. A preliminary warm-up before running will help maintain joint mobility, ligament elasticity and muscle strength.

A warm-up is definitely needed before running. During a warm-up, the following physiological changes occur in the body:

- arterial blood circulation increases and blood pressure rises;

- muscle temperature and their elasticity increase;

- pulmonary and bronchial blood flow increases;

- breathing becomes more frequent and deep;

- the activity of digestion and absorption processes decreases;

- the blood vessels in the skin dilate.

The warm-up consists of light running (or brisk walking). Its duration is determined individually. It, like a trigger mechanism, "turns on" individual organs and systems of the body for the effective and economical performance of future work.

The longer the run, the greater its health-improving effect on the body. However, excessive loads can only bring harm. Therefore, everyone must learn to dose their load so that it brings them maximum benefit, but does not create a risk to health.

Classes can be held at any time. It is advisable to run from 10 to 12 a.m. and from 5 to 7 p.m. At this time of day, a person has the highest physical activity. However, not everyone can afford to run at these hours on weekdays. In this case, you can use the early morning hours and later evening hours. Morning running wakes up the body and introduces it to the working rhythm, evening running relieves physical and intellectual tension.

For the best preparation and development of endurance, the method of long, slow, continuous running is more effective. For people who have trained in running for a long time, you can use a simplified version of interval running. In the preparatory (initial) period, its principles are as follows:

1) the entire distance is divided into segments of 100-200 m.;

2) the speed is not high, as in long running - 1 km in 6-7 min.;

3) rest intervals - passive or with walking and performing gymnastic exercises; the duration of the rest interval depends on the preparedness.

One of the necessary conditions for the health-improving effect of slow running is a constant desire to increase the time of maximum running. But the fulfillment of this condition must be approached gradually, as the body is ready for high loads.

So, health-improving running is the simplest and most accessible (technically) type of cyclic exercises, and therefore the most popular. According to estimates, running is used as a health tool by more than 100 million middle-aged and elderly people on our planet. Health running has beneficial properties that are difficult to reproduce with any other types of physical activity. First of all, it has a beneficial effect on the cardiovascular system, especially at the level of small vessels - arterioles, venules, capillaries.

In medical practice, running is not the main treatment method, but rather an additional method. It is usually recommended to add running to other methods no earlier than a month after the start of classes, and in case of serious diseases, after a year or more.

Before starting running training, you should remember and adhere to the following rules: