Milind Soman, actor and fitness advocate, has once again captured the attention of fitness enthusiasts across the nation. Alongside his wife, Ankita Konwar, he recently completed an astounding 104-kilometer run from Porbandar to Dwarka in Gujarat. This remarkable journey took place over the last two days of 2024, marking a thrilling end to the year for the couple.
As they ran along the beautiful route, Milind and Ankita shared their journey on social media. They posted amazing photos, including one of a grand statue of Lord Shiva. This run showed both the physical and spiritual sides of running and reminded everyone that fitness can be a personal challenge and a way to connect with nature.
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Expert Shares How Much You Should Run In A Day
According to Varnit Yadav, an exercise and nutrition coach, running is an exciting activity that brings many benefits. It improves cardiovascular health, helps maintain a healthy weight, and boosts mood. Other advantages include increased bone density, enhanced lung capacity, better sleep, and reduced stress levels.
When considering how much to run each day, Varnit advises evaluating your current fitness level, health markers, and any existing injuries. Understanding these factors will help you create a personalized running plan. There is no single "correct" amount of running for everyone, but a poorly planned routine can lead to injuries.
For beginners, starting with short distances is key. Running between 100 meters and 2 kilometres is a great way to get accustomed to the activity. It’s important not to push yourself too hard at the start. Instead of running every day, aim for 2-3 times a week. This approach allows your body to gradually build endurance without overexertion.
Benefits of Running
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- Strengthens the Heart: Running increases heart rate and improves blood circulation. A stronger heart pumps more efficiently, reducing fatigue during daily activities.
- Lowers Blood Pressure: Regular running can help lower blood pressure and cholesterol levels, contributing to better heart health.
- Improves Mood: Running releases endorphins, which are chemicals that enhance mood and reduce stress. This "runner's high" can lead to a more positive outlook on life.
- Boosts Immune System: Engaging in aerobic exercises like running can strengthen your immune system, helping you fend off illnesses.
- Enhances Sleep Quality: Regular physical activity promotes better sleep patterns, allowing your body to recover and rejuvenate.
- Builds Strong Bones: As a weight-bearing exercise, running helps improve bone density and strength over time.
How can running improve mental clarity and focus?
Running is not just a physical activity, as it significantly enhances mental clarity and focus. Numerous studies highlight the positive effects of running on cognitive function and overall mental health. Below are a few benefits for the brain after running.
- Boosts Brain Function: Increases blood flow to the prefrontal cortex, improving attention and memory.
- Elevates Mood: Releases endorphins that reduce stress and promote a sense of well-being.
- Fosters Mindfulness: The repetitive nature of running helps clear the mind of daily worries.
- Enhances Cognitive Abilities: Improves working memory and problem-solving skills.
- Increases Focus: Regular running makes it easier to switch between tasks efficiently.
Starting a running routine may feel challenging at first, but with dedication and effort, the benefits are worth it. Always consult with a professional before beginning any new exercise program, especially if you have health concerns or have not exercised recently.