달리기의 효능, 칼로이는 얼마나 태울까?🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻

안녕하세요 🙋‍♂️ 

어머니와 병원을 다녀오며 무심코 차 밖을 바라보니 벚꽃나무들이 가지를 쭉 뻗어 꽃을 피울 준비를 하고 있더군요. 봄이 다가온다는 말이겠죠?

날이 따뜻해지면 괜스레 밖으로 나가고 싶은 욕구가 요동치기 시작하죠. 저만 그런가요? :0

저는 그런 욕구들을 달리기로 해소하는 편입니다.

저는 원래 근력 운동만 좋아했던 사람으로 숨이 턱 끝까지 차오르는 유산소 운동들을 기피하곤 했습니다.

아마 헬스를 애용하시는 많은 분들이 공감하실 것이라 생각 됩니다.

하지만 나이키 런 클럽이라는 앱을 다운받아 사용하면서부터 점차 흥미를 붙였고 후에 긍정적인 신체적 반응으로 인해 이제는 꾸준히 하는 운동이 되었습니다.(많게는 한달에 100km, 적게는 한달에 50km 정도를 주파합니다.)

Tmi는 접어두고 이제 본격적으로 달리기의 칼로리와 효과에 대해 알아볼까요?

 

(나이키 런 클럽-1월 주파 거리)

  먼저 달리기의 칼로리 소비는 80kg 기준으로 30분을 달렸다 가정하면 294 kcl정도를 소모한다고 나와있습니다.

이러한 수치는 계란 4개, 밥 1공기1 공기,피자 0.5조각……으로 상당히 절망스러운 수준이죠.

하지만 저희는 이런 수치적인 계산보다는 실직적으로 몸에 주는 효과를 알아 볼 필요가 있습니다.

순서대로 나열 해 보겠습니다.

 

-        달리기는 전신 운동

저희가 데드리프트나 스쿼트를 근력 운동 중 베스트로 뽑는 이유는 복합다관절 운동이기 때문에 그럴 것입니다.

그와 비슷하게 달리기는 달리는 내내 폐와 장기들이 호흡들을 조절하고 대근육에 속하는 하체 근육과 팔과 몸통이 유기적으로 움직이며 상체를 지탱해주는코어 근육들의 개입 또한 높습니다. 

 

-        심폐지구력 향상과 성인병 예방

달리기는 높은 심폐 지구력을 요구하는 운동입니다. 우리의 신체가 계속적인 움직임을 가져감에 있어 심장은 열심히 펌프질을 해 혈액을 공급하고 혈액순환이 원활하게 이루어지게 만들죠.

자연스레 심혈관질환, 성인병 등 움직임이 적고 게으른 몸이 불러오는 질병들을 예방 할 수 있습니다..

 

-        우울증 치료

제가 오늘 포스팅에서 가장 중요하게 생각 하는 부분은 바로 이 부분입니다.

육체적인 이점도 상당히 많은 달리기이지만 정신적인 부분에도 상당한 영향을 끼칩니다.

요즘은 코로나로 인해 코로나블루라는 신조어까지 생겨나며 많은 현대인이 심리적인 고통을 호소합니다. 거기에 적합한 운동이 달리기입니다.

일단 달리기를 시작하고 어느 정도 힘든 고비를 넘어가게 되면 러너스하이라 칭하는 상태가 찾아옵니다. 몸이 오히려 가벼워지고 상쾌하고 기분이 좋아지는것을 느낄 수 있죠.

이때 베타 엔드로 핀과 세로토닌 등 뇌와 장에서 분비되는 신경전달 물질이 상승하며 우울감을 예방 및 치료 해준다고 합니다.

여기서 세로토닌은 모노아민계 신경 전달 물질로서 감정 행동, 기분, 수면 등의 조절에 관여한다고 알려져 있습니다.

세로토닌을 합성하는 신경세포들은 대부분 뇌간의 중심부에 위치한 솔기핵에 존재한다고 합니다.

솔기핵의 세로토닌 신경세포들은 척수와 뇌 전반에 걸쳐 척수에는 통증 신호 조절하며, 뇌에서는 감정 수면 행동 등을 조절하기에 세로토닌의 활성 저하는 우울증과 밀접한 연관이 있다고 합니다.

거기에 그치지 않고 위장관의 장크롬 친화성 세포에서도 만들어지는데 장내의 음식물에 반응하여 분비되는 위장관의 운동을 촉진하는 역할을 수행한다고 합니다.

이토록 긍정적인 효과가 상당한 달리기를 힘들다는 이유로 외면하긴 아깝지 않나요?

 

 

인터넷을 찾아보면 과체중은 달리기를 하면 큰일나는 것처럼 써 놓았거나 미드풋, 리어풋 등등 어려운 단어들을 써가며 우리의 육체를 더욱 침대에 머물게 합니다.

정말 심각한 고도 비만이거나 관절에 이상이 있지 않는 이상 적당한 달리기는 되려 관절에 도움이 된다고 알려져 있으며 미드풋, 리어풋 등 달리기의 방식에 대해서도 아직 말이 많습니다.

제가 권하고 싶은 것은 각자의 방식과 상황에 맞는 달리기를 일단 시작하는 것입니다.

시간이 부족한 회사원 같은 경우 고강도의 인터벌 방식으로 짧은 시간 내에 최대의 효과를 끌어 낼 수 있고, 여유가 있으신 분들은 천천히 회복 달리기를 할 수있습니다.

 

가장 중요한 것은 부상을 당하지 않는 선에서 적당한 달리기를 해야 한다는 것이죠.

달리기의 흔한 부상은 족저근막염, 슬개골 염 등이 있습니다.

대부분 처음부터 과도하게 속도를 올리거나 무리한 달리기를 할 때 유발 됩니다..

달리기의 시작은 가볍게 몸을 이완시켜준다는 개념으로 6-70% 정도로 뛰어 주는 것이 부상 예방에 효과적이라고 생각합니다.

 

이번 포스팅에서는 달리기 칼로리와 효능에 대해서 알아봤습니다.

겨울 내내 우리의 몸을 불려 놓았다면 이제는 본인의 본 모습으로 돌아갈 시간이 왔습니다.

날이 많이 따뜻해졌고 달리기를 시작하기 더할 나위 없이 좋은 시기입니다.

부족한 이 글을 읽고 한 분이라도 달리기를 시작 하게 되었으면 좋겠습니다. 오늘도 긴글 읽어 주셔서 감사합니다. ☺️ 

 

Hello 🙋‍♂️
On a recent trip to the hospital with my mother, I absentmindedly glanced out the car window and noticed the cherry blossom trees stretching out their branches, getting ready to bloom. Could it be a sign that spring is near? When the weather warms up, I can’t help but feel the urge to head outdoors. Does anyone else feel this way, or is it just me? :0
For me, I usually satisfy these urges by going for a run. I used to focus only on strength training and avoided cardio exercises like the plague—especially those that left me gasping for air. I believe many gym-goers can relate to this feeling. However, after downloading the Nike Run Club app and giving it a try, I gradually developed an interest in running. Over time, the positive physical effects I experienced turned running into a regular part of my routine. Nowadays, I run anywhere from 50 to 100 kilometers a month.

Let’s set aside the TMI and dive into the main topic—calories burned through running and its overall benefits.

Calories Burned While Running

If we take an 80kg individual as an example and assume they run for 30 minutes, they’ll burn approximately 294kcal. If we convert this into food, that’s roughly equivalent to 4 eggs, 1 bowl of rice, or half a slice of pizza. It’s not exactly an overwhelming amount, right? But rather than focusing on the numbers alone, it’s essential to consider the actual impact running has on the body.

Let’s break it down step by step:

Running Engages the Entire Body

Just as compound exercises like deadlifts and squats are considered the best in strength training because they engage multiple joints, running is similar in that it’s a full-body workout. Throughout a run, the lungs and other organs regulate breathing, while large lower-body muscles work in unison with the arms and torso, which are supported by the core muscles.

Cardiovascular Endurance and Disease Prevention

Running demands high cardiovascular endurance. As your body continues to move, your heart pumps vigorously to supply blood, promoting smooth circulation. This, in turn, helps prevent cardiovascular diseases and lifestyle-related illnesses caused by inactivity, such as diabetes.

Depression Treatment

This is the aspect of running that I find most important in today’s post. While running offers numerous physical benefits, its positive effects on mental health are equally significant. We’ve all heard the term "corona blues," referring to the emotional toll the pandemic has taken on so many people. Running is a highly effective exercise to combat these mental health challenges.

After you push through the initial physical discomfort, you’ll eventually experience what’s known as a "runner’s high." At this point, your body feels lighter, your mind becomes clearer, and your mood improves significantly. This happens because running triggers the release of neurotransmitters like beta-endorphins and serotonin, which help alleviate and prevent feelings of depression. Serotonin, a monoamine neurotransmitter, is known to regulate mood, behavior, and sleep patterns. Most of the neurons that produce serotonin are located in the brainstem’s raphe nuclei, which send signals throughout the brain and spinal cord. In the spinal cord, serotonin helps regulate pain signals, while in the brain, it plays a key role in mood and behavior control. A deficiency in serotonin is closely linked to depression.

Furthermore, serotonin is produced in the enterochromaffin cells of the gastrointestinal tract, where it reacts to food and promotes digestion by stimulating gut motility. With all these positive effects, wouldn’t it be a shame to avoid running just because it feels difficult at first?

Addressing Common Concerns about Running

When you search online, you’ll often find warnings claiming that running is dangerous for overweight individuals, or that running styles like midfoot and rearfoot striking are overly complicated. Such information can discourage people and keep them on the couch. However, unless you are severely obese or have joint issues, moderate running is actually beneficial for your joints. As for the ongoing debate about running form, it’s important to remember that everyone’s body is different.

What I recommend is that you start running in a way that suits your individual style and circumstances. If you’re pressed for time, you could try high-intensity interval training (HIIT) to maximize efficiency in a short period. If you have more time, you might prefer a slower, recovery-paced run.

The most important thing is to run in moderation and avoid injury. Common running injuries include plantar fasciitis and patellar tendinitis. These typically occur when someone pushes themselves too hard from the beginning. To prevent injury, I recommend starting with light, relaxed runs at around 60-70% effort.

Conclusion

In this post, we’ve explored the calories burned through running and the many benefits it offers. If you’ve spent the winter months packing on a few extra pounds, now is the perfect time to get back in shape. The weather is warming up, making it an ideal time to start running. I hope this post inspires at least one person to lace up their running shoes and hit the road. Thank you for taking the time to read this long post. ☺️