Running is a human mode of locomotion that involves a rapid forward movement of the feet, with both feet lifted off the ground for a brief moment. Running is considered the oldest sport in the world.
What is running?
Running is a human mode of locomotion in which there is a rapid forward movement of the feet, with both feet lifted off the ground for a brief moment. Personal running style determines whether the feet touch down first with the heel, midfoot or forefoot during running. Regular running is practiced in leisure time or within framework regulations of athletics as an Olympic discipline. For precisely defined, different running disciplines, national and international competitions are organized. The general classic running disciplines include sprint, middle distance, long distance, marathon and hurdles. As a curiosity, walking is also classified as a running discipline in athletics. Running is also a necessary component in many team sports such as soccer, handball, and volleyball. This also applies to sports that require one or two opponents, such as tennis in singles or doubles, and badminton. Running that takes place unconstrained in leisure time is often also called jogging. In a cross-country run, the run takes place off the trails in open terrain. Partly, the experience character plays a big role in this kind of running, when attractive landscape sections are crossed. In so-called mountain running, large differences in altitude must be overcome.
Function and task
Running activates more than 60 percent of the musculature. With each step, the muscles and joints of the legs are particularly stressed, as they each have to withstand several times the body weight when they come into contact with the ground. Regular running strengthens muscles, tendons and bones, thereby increasing resistance and performance. Frequent running promotes the proliferation of fine vessels in the areas of the body that are exposed to stress and have a stronger blood supply. The supply and functionality of vital organs, muscles and skin are protected and improved. The ability to move quickly by running also enables people to react better in dangerous situations. By the fact that larger distances can be mastered in the running step, the mobility of humans is advantageously increased. The load on the feet is different depending on the running style and appearance. During initial contact with the ball of the foot, the Achilles tendon and [[plantar tendon]] are heavily stressed. When treading with the heel, the physical forces act primarily on the heel and the knee. Due to the additional load on the intervertebral disc, suitable running shoes have a positive effect that is gentle on it. Due to the constant alternation between pressure and relief, the cartilage tissue receives additional nutrients to build up. The microcracks caused by the impacts during running lead to a denser and more stable bone substance due to the regeneration process. Before starting to run, a thorough, individual preparation should be made to ensure the positive effects of running. This includes the selection of suitable running shoes by means of a treadmill analysis. With the help of a functional movement analysis, further valuable conclusions can be drawn. When running, the running style, body posture and breathing technique are also of interest for the best possible running. Age and personal health and training condition should be adequately considered. A medical sports fitness examination may also make sense. Beginners in particular should start out moderately and not push themselves to the limit. Measurements of pulse and blood pressure can serve as important orientation aids. Regular, appropriate running training, especially outdoors, strengthens the heart muscle. It prevents tissue weakness in the blood vessels and increases oxygen uptake and blood flow to the lungs. It also strengthens the muscles of the legs and the condition of the body. In addition, the metabolism is stimulated and the immune system is strengthened. Especially when running regularly in the aerobic zone (energy conversion by oxygen), the increased fat burning that starts after about 30 minutes ensures weight reduction.However, the prerequisite for this is that the benefits of running are not compensated for by a counterproductive diet. During the first half hour of running, carbohydrate stores are primarily used to provide energy. Running is also effective for blood quality and blood pressure, while regulating blood sugar and cholesterol levels. Continuous running is also beneficial for well-being and the soul through the activation of endorphins (the body’s own morphines) such as the messenger substance serotonin, which is also known as the happiness hormone. Sunlight can also contribute to the feeling of well-being during running. Therefore, running can also counteract depression. Running promotes physical and mental health, is inexpensive and easy to do. As a balance to everyday life and an experience of nature, running is also considered diversified. In addition, running in groups of like-minded people can promote social contact. Regular running is helpful for performance and can help reduce existing aggression. Likewise, it can lead to a stronger self-confidence. To the widespread desire to lose weight, running offers a great opportunity. During regular running training, attention should be paid to periods of sufficient regeneration so as not to compromise the beneficial effects of running.
Diseases and ailments
The wrong choice of running shoes can cause discomfort. For example, poor cushioning properties in running shoes, especially on hard surfaces such as concrete, stone or tar, can lead to painful impairment of joints, ligaments, muscles and vertebrae. The knee in particular is often affected by painful effects. In the long run, however, with the wrong running shoes and running technique, the intervertebral discs and hips also suffer from the excessive impact load. Insufficient regeneration time between individual runs, overloading through running or incorrect nutrition can lead to overload symptoms. Climatic stimuli or illnesses can also be responsible for this. These overloads can present themselves as a drop in performance, reduced resilience, rapid fatigue and malaise. Especially after a long period of abstinence from training, overzealousness at the start of running training can lead to overstraining. By running too fast, the energy supply does not take place by means of oxygen, but by lactic acid. However, muscle soreness does not occur due to the lactic acid formed. Rather, it occurs with a time delay when the muscle tissue is overloaded (especially in beginners). This creates tiny tears in the muscle fibers and blood vessels, which present themselves as painful inflammation and swelling. This causes a restriction of extensibility for a certain period of time. Uncorrected foot malpositions or a problematic running style can be the reason for painful foot complaints such as heel spurs. The effects can also affect the knee and spine. Running complaints can also occur in the form of irritation of the Achilles tendon, side stitching and strains, as well as cramps and stretched ligaments. Overloading while running can also pose a risk to the heart. Especially with pre-existing diseases in this area, overweight and in high heat, there is a possibility of dangerous circulatory problems. Therefore, as a preventive measure, carbohydrate stores should be as full as possible before running. In the case of some ailments or preconditions, it is recommended to refrain from running:
- Weakening of the immune system due to a flu-like effect.
- Obesity
- Muscle or joint injury and back pain or fatigue fracture.
- Severe overtiredness, alcohol consumption
- Detected heart disease, very high blood pressure.
- Extremely high outdoor temperatures and humidity.
- Eating larger quantities before the scheduled run