This is an automatically translated article.
Nowadays, many people choose the method of jogging in place. This is a home exercise method that many people apply, especially during the covid epidemic. However, many people wonder whether running in place is effective? How to practice properly and effectively?
1. The effect of jogging in place
Jogging in place without a machine is both simple and effective, just as effective as running with a machine. Here are the benefits of jogging in place:
1.1 Effective weight loss Running in place is an effective way to help burn calories and lose weight.
When performing jogging in place, the whole body will be active, helping to burn a number of calories. Compared to running outdoors, the calories burned by jogging in place are not inferior. With this practice, excess fat on the body will gradually be consumed, helping you maintain a healthy and balanced physique.
In addition, when jogging on the spot, you can practice at home without having to go out, no need to worry about being too cold or too hot.
In fact, running in place has a high energy consumption on par with other sports like jumping rope.
1.2 Helps reduce belly fat The form of running in place also helps reduce belly fat, but to get the best results requires you to do it at high intensity.
1.3 Good for Knees Usually when jogging in place, people often apply thigh-high running exercises. The movements of this exercise will mainly affect the knee joint, helping the knee joint to develop stronger and more flexible.
1.4 Reduce the risk of falls, injuries Running in place helps to warm up the body, muscles, bones expand, warm up. From there, it will help the body become more flexible, reducing the risk of injury and falling when running. In addition, when running on the spot, choosing to run on a flat surface, the legs combine rhythmically with the hands, so the body maintains good balance, reducing the risk of falling better than when jogging outside.
1.5 Good for the heart Jogging is good for the heart, so is jogging in place. When jogging in place, blood will rush to the heart to make the heart work harder, preventing some heart-related diseases.
Chạy bộ tại chỗ tốt cho tim mạch của người tập luyện
1.6 Strengthening the immune system Just like regular jogging, jogging in place also helps to improve health, increase resistance, stable immune system. Compared with people who don't exercise, jogging will effectively prevent common diseases when the weather changes such as colds, coughs, headaches, runny noses...
1.7 Help to feel comfortable Jogging at The place helps the body to be stimulated and produces endorphin hormones to make the spirit more comfortable, more comfortable, joyful, excited, and at the same time helps with good digestion, stimulates appetite, sleeps better,...
1.8 Running in place is safer than jogging outside Running in place will reduce risks than running regularly because when participating in jogging, we will choose for ourselves a flat place to practice. When running normally, we will have to move in many different terrains, with slopes, bends, prone to injuries such as falls, slips,...
Moreover, during the epidemic, running Walking in place is a safe way to prevent epidemics for you, your family and the community.
2. How long should jogging in place?
The more you maintain the habit of jogging in place regularly, the more calories you will burn and the more weight you will lose. You should maintain jogging in place from 2.5 hours a week to maintain your weight. Do not run too hard, it will make the body tired, if prolonged, it can be harmful to health.
3. Notes when jogging and running
3.1 Choose the right clothes Even if you're jogging in place, you should still choose comfortable, cool, and sweat-absorbent clothes. Specialized shoes, lightweight, soft soles for running. Choosing the right clothes when running will create a feeling of comfort, help improve productivity as well as efficiency during exercise.
3.2 Need to warm up well before jogging A good warm-up of the body is extremely necessary before participating in any physical activity or sport; which includes jogging in place . Warming up before jogging will help the body get used to the activity that increases the pulse, accelerates blood circulation, enhances the flexibility of muscle groups and makes the body more flexible when exercising. can produce energy faster.
With warm-up exercises, you can use simple movements such as: Exercises to rotate wrist, ankle or shoulder joint...
Bạn cần tập luyện với những bài khởi động kỹ trước khi chạy bộ tại chỗ
3.3 Pay attention to standard running technique and posture With running in place exercise, running position occupies a very important position and directly affects the results achieved. Keeping the body straight is the first imperative to pay attention to when performing jogging in place.
The running posture when standing in place will help reduce the pressure on the knees to help runners achieve faster results.
When jogging in place , you can hear footsteps to know if you are jogging properly or not. If during jogging in place, there is absolutely no sound, it is running properly.
You must run on top of your feet, under your toes, without putting pressure on your heels or toes. Loosening your feet on the ground and stomping your feet will cause shock waves to reach the shin bones, knees, and back, causing damage to these areas.
In the process of running, it is necessary to combine hand strokes with foot rhythms while running so that the body has the best balance and especially brings the most optimal weight loss and belly fat reduction effect. Moreover, if you run for the purpose of reducing belly fat, you should perform a jog a little higher than usual.
3.4 Breathe through your nose when jogging in place. Breathing through the nose when running will help the practitioner achieve the effect more quickly and not fatigue the body if you want to run for a long time.
3.5 Replenish water for the body Many people often experience abdominal pain and dehydration after jogging for a while. To prevent this from happening, you should drink a glass of water 30 minutes before running.
In addition, dehydration can cause muscle tension or fatigue when jogging in place. During a running session, you should replenish water by drinking small sips and slowly to replenish water for the body.
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