Aerobic workouts are often referred to as cardiovascular exercise because the activities offer numerous benefits to your heart and lungs. Running represents a convenient aerobic activity because it can be performed inside on your treadmill or outside in your favorite park with only a good pair of shoes. The vigorous exercise poses threats to your health when approached without caution, so recognizing how to plan an effective running regimen is essential. Check with your doctor before any exercise, especially if you have a previous cardiac concern.
Running and Cardiovascular Health
Fitness experts recommend running as an ideal way to strengthen and enhance the function of your cardiovascular system. Running and other aerobic exercises that allow continued motion of your arms and legs over a sustained time period force your heart to work at an increased pace. A heart that pumps faster sends blood more efficiently to all parts of your body. People who run as part of a regular exercise plan benefit from a reduced risk for common heart threats --- including high cholesterol and blood pressure, as well as diabetes and cardiac disease.
Your Best Schedule
Running is a high-impact activity, which means the workouts subject your body to more stress than low-impact aerobic exercises such as swimming or walking. Experts suggest limiting joint wear and tear by running only three or four times each week. An ideal run should begin slowly for at least five minutes and then increase to a pace that accelerates your breathing. Your doctor can offer advice on how intense the majority of your run should be based on your overall cardiac health and age. Plan to wind down during the last five to 10 minutes of your run by running at a slower pace.
Plan of Duration
Sustained activity is key to obtaining the cardiovascular benefits of running, although beginners often suffer injury by attempting too much activity too quickly. Aim to eventually run continuously for 20 to 40 minutes, but limit your early workouts to a duration that feels comfortable and is determined safe by your doctor. Experts often suggest shorter aerobic workouts of 10 minutes or less several times throughout the day as a way to build endurance without risking your health.
Running Checklist
Your feet are key to the sustained running that benefits your cardiovascular system, so choose appropriate footwear before getting started. Ideal running shoes provide stability, comfort and shock absorption. Stretching throughout the week is also essential to allow you to run as fast as possible without incurring hamstring pulls and other lower-body injuries. Plan to stretch in a steady and gentle manner that produces only mild tension --- never pain. Stretching for about five minutes at the conclusion of your run, when your muscles are still heated, is ideal. Running is typically discouraged for people who suffer breathing difficulties or chest pain.
