CORSA - Rispondo alle 10 Domande più frequenti

While browsing on Google I came across the most common questions about running many of which are frequently asked to me for this reason I thought of answering them in this video What kind of body shape do we get with running? The human body adapts to the stimuli that are repeatedly provided to it for this reason a bodybuilder manages to increase muscle mass and a bodybuilder to get a tonic and dry body Obviously this will not happen overnight and we will not become all Kenyans but by practicing running regularly we will be able to obtain a tonic, lean and healthy body I can guarantee you that running works over the years I have helped dozens of people to lose weight and achieve unimaginable goals for them What are the benefits of running? I could tell you for hours about the benefits that running produces on our body Let's see the main ones Running reduces the risk of disease, including cardiovascular problems, diabetes and tumors Running is a natural antistress that has positive effects on our mood Running stimulates metabolism, improves heart health, strengthens the immune system and our bones Running improves cognitive functions, improves memory and learning Running helps us improve our health by counteracting the emergence of metabolic syndrome In fact, running helps to reduce the life cycle, blood pressure, cholesterol, HDL, triglycerides and fasting glycemia What do you need to start running? To start running you need a good pair of running shoes Considering that there are hundreds of different models, my advice, especially for beginners, is to rely on a specialized store that can help in choosing the shoe that is most suitable for our needs Technical clothing is highly recommended It is true that you can run with a cotton shirt and a pair of pants but soon you will realize that it is not the best Low-perspiring materials keep sweat and can become very annoying Now it is essential to have a tracking tool at our disposal You can start with some apps to download on your cell phone but soon you will realize that you need a sport watch that allows you to monitor all the main metrics This will allow you to train more precisely and monitor your progress Honestly, it is better to invest a few more euros for a good watch rather than spending excessively on a pair of shoes that last only a few months Last but not least, to run you need willpower, an effective method and a lot of perseverance How much do you have to run a week to improve? It is difficult to say how many runs you have to do a week to get improvements It depends a lot on the level of the runner For beginners and amateurs without too many expectations, three runs a week could be enough Some advanced runners come to run every day and professional athletes run twice a day Do not think that more is always better When you overdo it, you risk running into injuries and overtraining that could slow down or interrupt our improvements So I would say to run a minimum of three times a week increasing according to the goals we want to achieve How do you have to breathe during the race? I have repeated it hundreds of times When possible, it is better to breathe exclusively from the nose, with the mouth closed If you are in the breathing phase, what is the exhalation phase? This allows you to keep a deeper breath, activate the diaphragm, increase the tolerance to CO2 filter and humidify the air When the intensity requires it, it is also possible to breathe with the mouth Personally, I recommend to breathe with the nose and breathe with the mouth so as to avoid letting in air that has not been filtered, reheated and moistened Breathing with the mouth, we can increase the number of breaths therefore increasing the volume of air If then we play beer with our training partner in the final sprint it is all allowed, even breathing with the ears What are the most suitable shoes for running? There are hundreds of models The first big subdivision is between road, trail or track shoes Another big distinction is between neutral shoes and anti-pneumatic shoes for those who have a weak foot that tends to go inwards Then they differ for the level of protection in maximalist, amortized, intermediate, racing and minimalist shoes There is also to consider the drop that is the difference in height between the front and rear part It starts from very high drops to zero drop shoes Then they are distinguished by the shape, the footwear and the type of toe In short, as you will have understood, there is no shoe that is absolutely better than another There is the shoe that is more suitable for your characteristics and needs Before continuing, if you are enjoying this video I ask you to put a like and help me share it with your friends and running groups Also, if you haven't done it yet, I suggest you subscribe to our YouTube channel Just click on the button below to stay updated on all new content and news Running makes you lose weight Running is one of the aerobic activities with the highest caloric expenditure In fact, on average, in an hour of running, we can burn between 600 and 1,000 kcal twice as much as activities such as swimming, cycling or walking By running consistently and combining it with a balanced diet you can achieve a caloric deficit that will allow you to lose weight Obviously, if we eat more calories than we really burn with running we will not lose even a net on the scale From experience, I can assure you that I know many people who were sedentary and who approached running with regularity losing weight without even wanting it and achieving a better physical shape Try to believe How long does it take to get used to running? There is no number of days in which magic happens If you practice regularly, you will be surprised how quickly you will be able to improve The first outings and the first weeks may not be easy and not pleasant but if you have the constancy to commit in a few weeks you will be able to notice the first results On the other hand, the human being has evolved thanks also to running which remains above all a form of human locomotion I advise beginners to start alternating running and walking at easy intensity avoiding reaching the limit of endurance The first outings will have to be soft in order to allow our body to gradually get used to new stimuli There will be time and ways to struggle when you will be mentally and physically ready What is the correct way to run? To answer this question I could talk for hours considering that it is the subject of my graduation discussion and that in more than 10 years I have helped hundreds of people to correct and perfect their running mechanics On our YouTube channel you will find a playlist entirely dedicated to running technique I will try to give you a brief summary The most important aspect is the posture which at the moment of impact on the ground must be aligned Head, shoulders, trunk, pelvis and support must be on a parallel line The support should start at the metatarsal level, the so-called half-foot and then unload the impact on the whole plant The gesture must be as fluid and relaxed as possible and the ratio, step frequency, falcata and vertical oscillation, balanced Simple, isn't it? Considering that we do an average of 3 supports per second and 10,000 steps per hour, it is not so trivial but I assure you that by working on it everyone can get a safe and effective running technique What training to do to improve in running? There are dozens of different methods to train running and it is not that one is more effective than the other You need to know how to dose the ingredients to get an effective mix The basis should be aerobic training at low or moderate intensity which should cover at least 70% of the weekly volume Then there are training to develop the power and aerobic capacity such as short repetitions, sprints and high-intensity interval training Finally, there are lactate training such as run and repeated time which allow to improve resistance and tolerance to fatigue If you are interested in going deeper on the channel you will find dozens of videos dedicated to the training methodologies that I have just listed Well, I would say that's all for this video As usual, I ask you to write below in the comments to let me know your considerations and any questions See you at the next video, see you soon, bye!