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20 Benefits Of Running 30 Minutes A Day

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Discover the 20 Benefits Of Running 30 Minutes A Day.

Running is a complex and coordinated process that involves the entire body. Every human being runs differently, but certain general aspects of running movements are common.

Foot races are athletics competitions to determine which of the competitors runs a certain distance in the shortest time.

There are world championships in foot races, including the Olympic Games and the World Championships in Athletics.20 Benefits Of Running 30 Minutes A Day


Some terms and definitions

•It is executed as a sequence of alternating steps of the two (legs).

Each stride can be divided into three phases: support, impulse, and recovery.

Support and momentum occur when the foot makes contact with the ground.

The recovery occurs with the foot in the air. Because only one foot is on the ground in running, one leg is always recovering while the other goes through the stance and swing phases.


For an instant, as the runner jumps, both legs are on recovery.

b.- The impulse

The support phase quickly passes into the impulse phase.

The knee of the driving leg is extended, as well as the corresponding hip; in such a way that the toes maintain contact with the ground at the moment that said leg is behind the body.

The foot pushes back and down creating a diagonal force vector, which is an efficient running style, that points directly to the runner’s center of gravity.

Because the diagonal vector has a vertical component, the drive phase also provides support against gravity and can be considered an extension of the stance phase.

During drive-off, the foot can also be extended by flexing the soleus and gastrocnemius muscles of the calf. In some running styles, such as long-distance running, the feet “shuffle” (keep close to the ground), keeping the ankles more or less stiff during the push.

Because the knee straightens, though not completely, most of the driving force comes from the quadriceps muscle group.

In others, additional strength is gained from the calves, which extend the foot for greater momentum. This movement is observed in the speed race (English: “transpire”; Argentina, Paraguay: “pique”).


c.- Recovery

When the toes of the driving foot lose contact with the ground, the recovery phase begins.

During this, the hip flexes rapidly driving the knee forward.

The movement of the lower leg is due much more to the forces transmitted from the upper part of the leg than to the action of the muscles.

As the knee advances, it exerts a turning torque (rotational force, “torque”) on the lower leg through the knee, causing the leg to snap upward.

The height to which the leg is raised can be controlled at will by the runner, with more or less muscular strength.

In the last stage of recovery, the hip reaches maximum flexion, then the leg passively straightens, and the knee reaches its greatest (although not maximum) extension.

Note that during this leg extension and hip flexion, the hamstrings and hips are required to stretch rapidly. When muscles stretch, they respond by contracting reflexively. The recovery ends when the foot touches the ground, passing to the support phase.

Meanwhile, jogging is a form of physical activity that is done casually so as not to rush. As a result, here is the discussion on how running is as good as it is beneficial for health.


20 health benefits of running 30 minutes a day

1.- Increases stamina

Several studies have shown that, through our behavior, running regularly can help the body to obtain greater resistance. Why not run?

Running for long periods is not recommended because lactic acid will be produced which will make the body feel tired. Therefore, when it is done in this way, it will cause damage or even detrimental effects to the body.

On the other hand, when jogging, the heart will work much better because lactic acid produces less, but it produces more energy.

2.- Regular exercise

By running, we can see how someone will recover.

Meanwhile, running 30 minutes a day will lead to faster recovery than normal people.

However, by reckless jogging, you cause the underlying disease (or is often referred to as inflammatory bowel disease).

3.- Treatment of patients with HIV

HIV patients are advised not to engage in difficult activities or to come on bed rest.

However, you must do regular activities and jogging is the best option for these activities.


Running 30 minutes a day in HIV patients will make the lungs move continuously.

Thus, protected from lung disease and improves the oxygen supply to the brain.

4.- Cardiovascular treatment

Running is an important part of the treatment of hypertension or other cardiovascular diseases, which do not involve jogging when there is excess lactic acid.

The enlarged heart muscle will function normally and pump blood better than the heart. Don’t jog regularly.

5.- Prevents metabolic diseases

Metabolic disease is a disease that comes from waste products like lactic acid.

Meanwhile, running regularly or 30 minutes a day does not cause an anaerobic process but an effect on the muscles of the blood vessels that have developed.

As a result, jogging removes metabolic waste faster than normal.

6.- Helps repair joint flexibility

Running can help patients with joint disorders such as osteoarthritis, rheumatoid arthritis, or other joint diseases.


This can occur because joint fluid used continuously will increase faster than the body’s metabolic rate, this happens to regular joggers.

7.- Serves geriatric patients

Regular running is the best investment in old age, where the body will experience a peak state in the productive period.

In addition, the decline to normal in old age will reach the midpoint, so that in old age the body is not overwhelmed by overcoming problems due to the inhibition of normal cell regeneration.

8.- Improves cognitive function

Cognition consists of several components that function as memory, thinking, or understanding.

When running, the blood vessels would have been better at delivering blood, so the brain receives maximum blood supply leading to better brain oxygenation.

With good oxygenation conditions in the brain, then the formation process in the brain is more active, so the brain gets maximum energy to do the work every day

9.- Treatment of Diabetes Mellitus

Sports, especially jogging, can increase blood flow.

As already explained above, it is indispensable in the formation of energy.


The energy is formed from the process of glycolysis where glucose is broken down into energy.

By jogging, you work the pancreas to release insulin and it will help to work so that the pancreas becomes more sensitive to glucose rearrangement.


10.- Treatment of obesity

For people who are obese or overweight, it is very difficult to perform activities, especially with exercise.

Running may be the first option in terms of helping obese patients lose weight in addition to the diet that has been established.

Running most of the movement is a movement that is simple and easy to do, but involves a high-fat burn.

11.- Cholesterol treatment

Many paradigms establish people who thought that cholesterol is closely related to obesity or being overweight, but these are only a handful of myths.

Cholesterol is a fat obtained from food, the fat can circulate in the blood and cannot be stored in the blood due to certain factors that can be obtained from the genes.

Running with simple and casual movements showing sports can be done for a long time so that burning fat in the body will increase the lead in lowering blood cholesterol, and make the various dangers of many diseases are avoided.


12.- Improve the respiratory system

By doing sports regularly you will increase more than the maximum lung capacity to exercise briefly and perform regularly (for example, running, playing football, or other sports that require maximum muscle movement).

More benefit is that lactic acid produces less when jogging, making the body fitter than in other sports.

13.- Improve harmony

In the genital system, glycolysis is required to produce sufficient energy for intercourse, with regular jogging all aspects of the body’s blood vessels can reach the periphery of the body.

With more oxygen in the tissues, the maximum process of formation of said reconditioning protein to produce sperm or semen will occur optimally, so that when the process of searching for the egg, the sperm will not immediately run out of energy as a result of the Previous process. It is carried out of the body to the maximum.

14.- Helps reduce stress

In some studies, it was found that running regularly with our body actively disperses dopamine, this hormone functions to reduce cellular stress that occurs after performing daily activities.

Dopamine itself functions as a growth hormone reactor in enlarging organs like muscles, lungs, lungs, etc., for maximum functionality after regular exercise.

15.- Helps to overcome phobias

Phobias can be treated with epinephrine pathways that are cured by regular jogging.

Epinephrine is a hormone that works in terms of inducing fear by our regular body to jog.


Also, the body will routinely receive the fear by induction that the body is completing the fear automatically, causing the sensitivity to some object that mentioned the fear will be reduced.

16.- Treatment of Arrhythmia

The electrical devices contained in the heart have rules like the railways, where if there are cars that are inactive or very active they will affect other cars or some cases with different schedules, it is called arrhythmia.

Meanwhile, doing sports or exercise has a long period to do, causing the electrolyte in the body will continue to be used, and the heart becomes more regular use an electrolyte, which makes the flow of electricity return to induction initial.

17.- Collaborate in the drug rehabilitation process

Patients using the drug are advised to add daily jogging during rehabilitation, in which running will distribute many hormones such as dopamine and epinephrine, as well as make blood flow more orderly and optimal.

Both bodies mentioned above need in terms of drugs, where dopamine receptors in the brain are already occupied by drug users that normally release dopamine which will move freely in the blood and occupy parts of the body that are not needed.

As a result, the condition is called euphoria (the body getting an overloaded supply of dopamine). In the above conditions, if you don’t get the drug, that person groans in pain, in this case, jogging is very helpful in diverting drugs and regulating the hormone dopamine, which is produced by the drug.

18.- Improves digestion

The digestive problem that can be solved by jogging regularly is anorexia nervosa.

The research carried out in the Indian state exactly Delhi gets patients with anorexia nervosa (an eating disorder characterized by refusal to maintain a healthy weight and excessive fear of weight gain due to distorted self-image).


When jogging, regularly the nervous system that is in the tongue papillae will be more sensitive than normal due to the saliva that is constantly and in large volumes produced by regular jogging.

19.- Controls electrolyte disorders

Electrolyte disturbances are obtained through a variety of diseases such as diarrhea, etc., several studies have shown by regular jogging, the body will regulate the electrolyte in the tissue that is used continuously so that when the condition becomes dehydrated, the body will have the same durability built up through regular jogging.

20.- It is a fun exercise

For all these reasons, running is fun.

The best time to run is during the early hours of the morning as the air is still fresh. Plus, that’s the best way your body can start work, metabolic system, and general power-up systems.

So the best place is to run in the garden, the street or a specific running place in your city. Also, you can invite your friends, relatives, brother-sisters, your lovers or anyone to run together.

Meanwhile, running is a cheap sport where all you need is your body and your will. Therefore, the best duration for jogging is at least 30 minutes per day.

That is 30 minutes is the most ideal duration for running. 30 minutes is not too long and not too short. It is a balanced exercise so that your body is not so tired. As a result, you will get perfect results or benefits when running.

Although running is a simple sport and does not require any sports tools, it can cause serious side effects to the body such as sprains, cramps, and paralysis if the sport is not performed routinely and is performed forcefully.


Therefore, jog at least 30 minutes a day and you will personally feel the benefits, which can be achieved with this simple exercise. Meanwhile, running is simple, but it has the right benefits for the body. So stay healthy and happy.

Difference between walking and running

In walking, one foot is always in contact with the ground, the legs remain in a relatively extended stance, and the center of gravity is over the legs.

By comparison, during running human beings jump from one leg to the other. Each jump raises the center of gravity during takeoff and lowers it during landing.

In the middle of the arc traced by the displacement, both feet are in the air. This continual rise and fall of body weight produce an enormous expenditure of energy to overcome gravity and absorb the impact of the fall.

The action of running involves the use of more energy than walking for the same distance, and running is a less efficient means of locomotion considering the calories consumed, although it is faster.

Injuries that can occur while running

Being a high-impact activity, running is associated with various injuries. The most commons are:

•The “runner’s knee” (knee pain), is a pain in the shins, and muscle strains, especially in the femoral.


•Runner’s Nipple is represented by pain in the nipple, due to friction.

•Ankle sprain.

•Iliotibial band syndrome.

•Inflammation of the Achilles tendon.

Some stress fractures occur when runners are subjected to high-volume or high-intensity training regimens. The most common injuries are due to excessive practice.

When you do not have the proper rest, there is a risk of repetitive stress in the tissues since we do not allow them to recover, in addition to a poor style or muscular imbalances, factors that combined in turn cause many the injuries. cited above.

In general, it is possible to reduce the chance of these injuries by warming up beforehand, wearing proper running shoes, improving your running style, practicing strengthening exercises, and getting adequate rest.

There is approval from the athletic and scientific communities that all of these factors can help minimize the occurrence or recovery from injury.


Another method of injury prevention that is commonly recommended in the athletic community is stretching, but it is controversial. Medical writings on the subject have failed to establish a consensus on its effectiveness.

Some studies even conclude that it does not help at all. A 2002 systematic review of 27 peer-reviewed studies concluded that there is insufficient evidence to support the claim that stretching is effective in preventing injury or reducing pain.

Those in the athletic community believe the reason for the controversy is inconsistent study methods, the failure to establish adequate controls and determine proper stretching methods; and that stretching is useful, or at least harmless.


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