Wellness Running
Healthy running is the simplest and most accessible( technically) kind of cyclic exercise, and therefore the most massive one. According to conservative estimates, more than 100 million people of the middle and old age of our planet use the run as a health tool.
The technique of health running is so simple that it does not require special training, and its influence on the human body is extremely high. However, in assessing the effectiveness of its impact, two important areas should be distinguished: general and special effect.
The overall effect of running on the body is associated with changes in the functional state of the central nervous system, compensation for missing energy inputs, functional shifts in the circulatory system, and a reduction in morbidity. This is what is typical for all types of aerobic exercise.
The special effect of running training is to increase the functional capabilities of the cardiovascular system and the aerobic performance of the body. The increase in functionality is manifested primarily in the increase of the contractile and "pumping" functions of the heart, the growth of physical performance.
It is established that regular running leads to an increase in the mass of the left ventricle( due to thickening of its posterior wall and interventricular septum), which is accompanied by increased cardiac output and the ability of the myocardium to absorb oxygen. Moreover, these changes do not contribute to the expressed increase in the size of the heart, characteristic for athletes. This variant of adaptation to training loads is optimal in terms of the functional capabilities of the body and maintaining a stable level of health. In contrast to the pathological hypertrophy of the myocardium, an increase in the mass of the left ventricle is accompanied by an expansion of the lumen of the coronary arteries, capillarization of the myocardium, an increase in blood flow and the ability of the heart muscle to absorb oxygen.
In addition to the main health effects of running, associated with the impact on the circulatory and respiratory systems, it is necessary to note also its positive effect on carbohydrate metabolism, liver and gastrointestinal function, bone system.
Improvement of liver function is due to increased oxygen consumption by the hepatic tissue during running. In addition, with deep breathing during running, liver massage occurs with a diaphragm, which improves the outflow of bile and the function of the bile ducts, normalizing their tone. In large biliary tract dyskinesia, running is especially effective in combination with abdominal breathing. As a result of vibration of the internal organs arising during running, the intestinal motility increases and its drainage function increases.
Regular training in health running positively affects all the links of the musculoskeletal system, preventing the development of degenerative changes associated with age and hypodynamia. Cyclic exercises( running, bicycle, swimming) increase the flow of lymph to articular cartilages and intervertebral discs, which is the best prevention of arthrosis and sciatica.