Compared to other endurance sports, running has the advantage that it can be used practically anywhere, takes very little time and, in combination with a measured amount of strength training, guarantees the greatest possible success. Running is the most cost-effective variant of active fat burning and is possible at practically any age. No other endurance sport burns a comparable number of kilocalories in the same time as running.
However, the increased calorie consumption per unit of time also leads to a faster fatigue of the musculature. Beginners often reach their performance limits quickly and stop training due to loss of motivation. If you are very overweight, you will also put a lot more strain on the knee, foot and hip joints.
At least every endurance athlete should have tried running, but beginners are still advised to use other endurance sports. In this section, the classic endurance discipline of running is discussed in more detail. In recent years, cross-country running has become more and more of an ambitious leisure sport.
Running is and remains the most effective form of endurance performance. The prerequisite for healthy running, however, is the right running technique. In case of existing orthopedic diseases, a medical examination is necessary at any age.
In addition, a professionally conducted running analysis is advisable for every athlete to determine possible deficits in running style. No other endurance discipline achieves such pronounced adaptation symptoms in the cardiovascular system in such a short time as regular running. Recent studies have shown that exercise also prevents age-related dementia.
- Increase of the heart volume
- Lowering of blood pressure
- Reduction of the resting pulse rate
- The heart works more economically
- The general efficiency increases
- The immune system is strengthened
- Sporting loads can be regenerated faster.
Regular walking improves the local blood circulation and thus prevents diseases such as arteriosclerosis. In addition, the amount of blood in the body increases, which improves the supply of oxygen to the organism. Further research has shown that regular running training improves the general mood.
Again and again the question of the optimal endurance discipline is discussed. Regardless of the effectiveness of the respective discipline, the question of motivation for a sport is much more crucial. There is no such thing as the best endurance discipline, only an individually preferred one.
Who has more fun with cycling should cycle, regardless of how many kilocalories a running training burns more per hour. The decisive factor for success is endurance, and this can only be achieved if there is motivation for the sport. Beginners with deficits in long-term endurance are often overstrained during a running training and reach their performance limits and the accompanying loss of motivation even at slow speed.
Sports such as cycling, Nordic walking or swimming are more appropriate. Especially when swimming, however, it is important to pay attention to the correct technique, as muscle tension is often the cause of incorrect swimming technique. Likewise, sportsmen and women who are severely overweight should first try Nordic Walking because of the high joint stress.
However, the statement “walking is bad for the joints” is wrong. Today we know that regular adequate loading of the joints strengthens the entire passive movement apparatus (bones, ligaments, joints, etc.). The question of the correct running speed is an interesting topic in sports science.
In the past, the resolution for optimal fat burning was a slow pace. Today it is known that fat burning plays the decisive role in the phase after running. Basically, a healthy running pace is essential, where the running distance can be completed without problems the right running pace.
If the running speed or the intensity (heart rate) is increased for a short time, there are no problems. On the contrary, the variation of the load/strain always has a positive effect on the muscles and the whole organism. However, a higher load becomes problematic in the case of cardiovascular diseases.
A medical examination is therefore advisable before endurance training and at regular intervals.Regular running promotes the maintenance of health, leads to an increased burning of body fat and increases the general fitness. Nevertheless, especially sporty beginners often make mistakes. Among the typical mistakes are:
When running, the equipment is relatively inexpensive compared to other endurance sports.
However, running shoes and running clothes are crucial for a pleasant feeling when running. The running shoe is the most important piece of equipment. Although the shoes should be able to run about 1000 km without any problems, they usually lose their important cushioning properties much earlier.
The average running shoe is usually worn for much more than 1000 kilometers. Whoever saves on the running shoe is definitely saving at the wrong end. When buying a running shoe, you should always seek the advice of an expert.
Anyone suffering from a defective position of the feet should first consult an orthopedic specialist about insoles. These can prevent long-term complaints in the foot, knee and hip joint area. Clothing must always be adapted to the thermal conditions. Breathable runner clothing is ideal.