Running is a great exercise to incorporate into your routine. It’s fun, you can do it anywhere you are, and most of the time you can do it outdoors. It is also one of the best Aerobic exercises You can do to improve your heart health, burn calories, and keep you young. I’m here today to share the five best running habits that slow down aging, so listen to these sneakers and hook them up.
Most people want to stay fit throughout their lives, and it’s common for you to start thinking about it as you get older. It’s something you should pay attention to seriously, because as you get older, you start to lose muscle massBone density, aerobic endurance, and anaerobic strength if you don’t do anything to maintain them.
If you are looking for slows down the aging process And to improve your overall health, I recommend that you incorporate running into your fitness routine. As with every routine, you want to make sure that you also maintain good habits so that you get the best results. Here are five running habits that slow aging.
One form of training that has gained huge popularity over the past few years is zone 2 training, and when you hear the benefits, you’ll understand why. You can create an air base, enhance mitochondrial function and resting heart rate, as well as lower blood pressure. Zone 2 training between 60 to 70% of maximum heart rateIt is important to stay in this range all the time while running.
If you’re looking to improve your health and slow aging, I recommend starting with two or three Zone 2 sessions per week for 30 to 45 minutes.
Next, it is important to incorporate the intervals into your routine. Interval running is a great way to burn more fat and improve your anaerobic endurance and mitochondrial function. To run intervals, start with a low-intensity run, then alternate with a faster run. A good interval to start with consists of a 60-second jog, followed by a faster pace of 15-20 seconds. Plan to repeat this for 5 to 8 rounds.
If you want to slow down aging and improve coordination, knee and foot health, it is recommended to do some exercises where you change directions. You can achieve this by spraying some shuttle tracks.
To start the shuttle, make two marks, anywhere from 5 to 20 yards. The plan is to run back and forth between them. You can either run horizontally for a shorter distance, or you can run forward toward one mark, and then run back to the starting position. Ready, go, go!
One of the most difficult ways to run is to go up hills. It recruits more muscle in your lower body and forces you to work harder because of the incline. You can do it either as a standalone exercise or as a final exercise after running in a steady state.
Find a hill in your local community that you can run. You’ll start at the base, and race uphill as fast as you can until you reach the top. Once you reach the top, turn back, and walk slowly and steadily back to where you started. Lower your heart rate and catch your breath. Then repeat for 3 to 5 rounds.
Although you want to improve your performance – especially if you are new – every week, you need to gradually increase your distance and strength. When in doubt, try increasing either by 10% each week.
And if you run regularly, it’s important to write down the miles you run and the intensity each week. Look at your training schedule, and make sure you have a week where you offload, or go fewer miles and the pace is slower.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim