Running, an endurance sport accessible to all

Endurance sports are activities that maintain an effort in the duration. According to sources, for a sport to fall into the category of endurance activities, it must maintain the effort for at least 20 to 40 minutes.

What are endurance sports?

Endurance sports are all those which involve sustained effort for a longer or shorter period. The most famous are :

• brisk walking;
• hiking ;
• jogging ;
• the bike ;
• swimming ;
• rowing;
• cross-country skiing;
• aerobic dance;
• the fitness.

What endurance sports during the Covid period?

With l’emergence of the Covid crisis, the practice of indoor sport is undermined. The bike and running then become the most popular activities. Indeed, these activities are practiced outdoors. They then resist room closures. They are also accessible to people without a health pass.

Why practice endurance sport?

Very popular in the context of fitness, endurance sport has multiple health benefits. It improves the majority of the body’s systems.

What are the benefits of sport for the heart?

Endurance sport, especially running, is the best sport activity for maintaining the heart system. The benefits are real, even with light practice.

An activity physical endurance:

• improves blood flow;
• decreases the heart’s oxygen requirements during exercise;
• lowers heart rate;
• reduced hypertension.

What are the benefits of sport on the respiratory system?

From a biological point of view, the lungs supply oxygen to the body and eliminate the carbon dioxide. These needs are markedly increased during exercise, resulting in faster breathing. The amount ofair processed by your lungs during exercise can be increased by a factor of about 10. With regular endurance activity, this factor will decrease, as your muscles will be more reagents.

What are the benefits of sport on morale?

Endurance physical activity is often compared to a natural antidepressant. And for good reason … during exercise, your body produces endorphin,hormone from ” happiness »Thanks to this increased endorphin production, regular endurance activity promotes:

• a good mood ;
• concentration ;
• the sleep ;
• Self-confidence ;
• weight regulation.

What equipment to choose for running?

Running is easy to start. It requires little material. A good outfit and especially a good pair of shoes allow you to start the practice. However, the outfit must adapt to the weather report.

Adaptations for summer are well known. They mainly cover protection against heat and the Sun as well ashydration. On the other hand, the adaptations forwinter are not widely used. However, the cold can be harmful if you are not careful.

Also, to practice jogging safely during the season cold, thermal clothing is essential. One merino garment is currently the best for winter running. This wool has the particularity of regulating body temperature while wicking away moisture linked to perspiration. Cherry on the cake, the wool of merino resists odors quite well.

How to practice safely?

Sport brings many benefits to the body. However, the resumption and the practice of an endurance activity must be done in the rules. By wanting to go too fast, you risk doing worse than better. Each activity is prepared and practiced with common sense.

How to prepare for a sport practice?

The practice of an endurance activity requires that you be rested. Rest is essential before and after activity to limit the risk of injury or discomfort.

To avoid elongations and tears, your muscles need to be warmed up properly. In general, a good warm-up lasts 5 to 10 minutes. It stimulates and stretches your muscles, but also your tendons. It also slightly increases the heart rate to make the body start smoothly.

Finally, you must eat properly before and after your workout. A few hours before exercise, nutritionists recommend consuming carbohydrates slow to provideenergy sustainable to the organism. After the session, it is recommended to consume a lot of electrolytes, present in particular in some exercise drinks.

How to avoid muscle soreness?

The stiffness is the fear of sportsmen. The risk is all the more important if your practice is recent. Unfortunately, there is no silver bullet. However, it seems that optimal hydration limits the risks. Likewise, massages would also have some effectiveness.

Recently, athletes, and especially runners, have been using the cannabidiol (CBD) to relieve aches. Buy CBD Flowers allows easy balms or some infusions. CBD is said to have calming and soothing characteristics on the muscles.