Table of Contents
The benefits of running cannot be stressed enough. Running can help lower the risk of cancer. It can also reduce your chances of having a stroke. Running has become one of the most important forms of exercise for people in early stages of diabetes, hypertension, and osteoporosis. This can reduce the risk of a heart attack. Helping the arteries to remain elastic and strengthen the heart, running is a wonderful option for reducing cardiovascular diseases. Apart from heart health and warding off deadly diseases, what are the other benefits of running? Let’s find out whether being a marathon man or a successful sprinter can have benefits for your body and mind.
Benefits for Your Health
#1 Positive Mental Health
Stress can cause numerous health and mood-related problems. It can also diminish appetite and affect the quality of sleep. When one runs, the body is forced to exert excess energy and hormones. Running also reduces the chances of getting tension headaches. When depressed, the last thing you need to do is it tight. Running improves your mood because the brain will secrete hormones that naturally uplift it. Exercise such as running can make you fit mentally. Running is beneficial for the mind, body, and spirit. Feel the energy and focus course through you whether you are going for a short run or a long haul.
#2 Running Improves Longevity
Runners live for longer time periods than those who do not. According to studies, a majority of people who run benefit from a longer life.
#3 Pump Out Negativity
The high a runner experiences are real. Extensive research shows that when running, our brains release endocannabinoids which are akin to positive mental states and keep runners happy and upbeat.
#4 Fight Off Stomach Fat
As one's body ages, pounds add on to the stomach. Research has found that the best way to stave off a paunch is to run regularly. One study in Medicine & Science in Sports & Exercise found that of the 100,000 runners, those running 35 or more miles in a week gained less weight.
#5 Get Your Vitamin D
The human body gets vitamin D from sun exposure. Most spend their time indoors explaining why many people are deficient in this precious vitamin. Taking the run to external environs can boost positive states and give your body the vitamin D it needs to be strong and healthy.
#6 Running Boosts Energy Levels
Running is a wonderful workout for the cardiovascular system. Don’t get tired easily from given workloads and expand your stamina and endurance levels with running to boost energy levels.
#7 Running Strengthens Bones
Unlike the other aerobic workouts, running is the best way to load and remake the bones and shape the muscles. Swimming, cycling and working on ellipticals don’t lead to strong bones to the point that running does.
#8 Running Helps To Reach Goals
Running improves focus, concentration, and memory. You can always get into the mindset of focusing on the body while running. It makes you alert, energetic, vibrant and active.
#9 Fend Off Common Cold, Say Goodbye to Flu
Running also helps you if you feel sick. A 30-minute run stimulates the immune system to fight off cold before it has a chance to become an infection that takes a hold of you. One British Journal of Sports Medicine study found those who performed aerobic activity suffered from fewer infections of the upper respiratory tract. Runners catching colds experienced less severe symptoms.
#10 Running is Social
Up your social interaction index with positive benefits for your body and mind by joining a running club or a community of runners. This can boost your social support networks.
#11 Meditation Vs Running
Experts and running coaches have also compared running to meditation because the focus and concentration levels are high and you can remain razor sharp as a result of this.
#12 Running Boosts Body Strength
Running is the best workout as it is the most basic form of human exercise, using body, weight, and legs to propel oneself forward. Running can also help your disposition and enhance positive mood states. Running strengthens the bones and muscles by improving the bone density of legs and hips.
#13 Get Better Sleep
The runners high also brings a lot of advantages with it. Improved sleep quality is one of these. A 2012 Switzerland study found running for just thirty minutes each morning for 3 weeks improved the quality of sleep of the individual.
#14 Strengthen Your Knees
Running does not damage your knees. It performs exactly the opposite function. Research has found that running for long distances can lower the risk of osteoarthritis. Running enhances the flow of nutrients to knee cartilages while strengthening ligaments around the knee joint.
#15 Get A Heart Makeover
Running is an aerobic sport. By training the aerobic or oxygen-sucking metabolism, aerobic exercise is a time efficient means of exercising the heart. Research in the American Journal of Cardiology indicates running ensures good heart health.
#16 Keep A Healthy Eyesight, Steer Clear of Vision Problems
Run for better eyesight. A 2013 study found those who ran an average of 5 miles or more per day had 41 percent less chance of developing cataracts. This is the prime cause of the decline in vision with the onset of old age. Running lowers the chance of developing high BP or type 2 diabetes. These contribute to cataracts.
#17 Improve Digestion
Running improves digestion and aids in sustaining the appetite. Calories are burnt as a result of which you feel a healthy sense of hunger after a run.
#18 Enhance Circulation
Running boosts circulation throughout the human body. As the brain received more oxygen and nutrients, concentration levels at work improve.
#19 Lower Diabetes Risk
Running regularly helps lower the risk of diabetic symptoms and chances of developing Type 2 diabetes.
#20 Slow Down Ageing
Running helps to restore youthfulness, by providing healthy bones and creating a glowing complexion. Now, fend off wrinkles and old age with running to keep your bones healthy and fit and access a stronger body structure.
#21 Boost Strength, Maintain Healthy Triglyceride Levels
Running maintains healthy triglyceride levels in the body. It also lowers the risks of problems linked with it.
#22 Improves Ability to Coordinate and Strengthen Tendons
Running strengthens the ligaments and the tendons. It increases joint strength and reduces the possibility of injuring ankles and knees. Regular running improves the sense of coordination between hand and eye and balances the body.
The Benefits of Running For Weight Loss
Running works better when at rest. High-intensity exercises such as running stimulate afterburn and a high metabolic rate as against low-intensity exercises. So if you are running or walking the same distance, running will boost greater weight loss. Resting energy expenditure remains elevated after running. In a comparison of walking and running, calories burnt through a run led to over ninety percent weight loss as opposed to calories burned through walking.
Running is efficient when it comes to time. Burning more calories in less time, you can cover a longer distance. Most people can run 2-3 times more distances than they can walk in a given period of time. Short workouts such as sprints can also help you to burn more calories per minute.
Running is convenient because we have the technology and gadgets to monitor calorie burn. This makes it the best workout for weight loss because of affordability, accessibility and few barriers. Weight loss is the natural result of engaging in more of this exercise due to a runner’s high. Controlling calorie intake is one aspect of weight loss. Dieting alone will not give you the shape you crave. Calorie restriction can complement weight loss, but rigorous cardiovascular exercises like running play a leading role in weight loss.
Bear in mind that progresses will flatline once there is an adjustment to the regimen for exercise. Running long distances can be a tough task, but it has its advantages. Make runs more efficient in burning fat by exercising regularly. Interval training or short bursts of exercise with recovery in the middle can make a difference in how you get energy easily from inhaled oxygen. Once gears are switched, and you take the speed up a notch, your muscles work harder to process O2, spending more energy using ATM and phosphocreatine to work it through. Once you run, the metabolic rate logs a serious benefit even after exercise cessation. Interval training can boost your fat melting effects.
Other Health Benefits
#1: Improve your heart health
Running is a top way to keep your cardiovascular system in excellent condition. It is an aerobic form of exercise that utilizes fatty acids and carbs in your diet for a more energetic and active life.
Typical runners benefit from slow and steady resting pulse rates and unduly high oxygen consumption. Research on the cardiovascular system has demonstrated that individuals who run specific distances also develop a thicker, more well-defined left ventricle in the heart as against those who do not. For such runners, the hearts pump massive volumes of blood for every heartbeat and are exceptionally efficient as against those who are more sedentary. Further, runners also benefit from progressive effects for many of the coronary or heart risk factors, that is a likely explanation regarding why chronic or long-standing endurance exercises are usually associated with fewer numbers of coronary-disease linked death.
Running is essentially extremely effective as a coronary exercise to keep your heart healthy. While running, your body also uses up fatty acids or carbohydrates. It further promotes excellent cardiac health besides preventing coronary deaths.
#2 Improve Your Mood
Runners talk about how this exercise alleviates the mood irrespective of how they feel prior to running. Some folks use running specifically to enhance their mood. Additionally, it is also recommended by mental health professionals and therapists. Further, this not only induces a condition referred to as “runner's high” associated with a rush of feel-good neurotransmitters/hormones known as endocannabinoids.
A Medicine & Science in Sports &Exercise journal study demonstrated that just a single case of simple exercises like a treadmill walk for 30 minutes can instantly and completely uplift your mood. This is excellent for patients suffering from major depressive disorders, bipolar disorders or other mood disorders.
Runners confirm how the exercise improves the mood of individuals regardless of how they were feeling before. The exercise also serves to enhance the mood of individuals by through feel-good type hormones leading to a “runner’s high”.
#3 Strengthen your joints
While people may think the opposite, research published in Medicine and Science in Sports and Exercise discovered running will never raise the chance of osteoarthritis, especially for individuals who run marathons or long distance.
Interestingly the research revealed those who ran achieved a 50 percent less likelihood of facing knee osteoarthritis rather than those who walked. According to exercise physiologists, each time your foot hits the ground while running, cartilage and bones undergo stress, much like the muscles. This then leads to spring back stronger, that, in turn, is beneficial for runners. The low-impact exercise which generally includes activities such as walking, swimming or elliptical workouts does not offer the person this advantage.
Running, therefore, reduces the chance of osteoarthritis by around half. It also serves to strengthen your cartilage and your bones.
#4 Burn calories
Running expends plenty of calories that serve to fuel the exercise., Running consequently burns up additional calories. As per The American Council for Exercise, close to 11.4 calories every minute could be burned on average by a person weighing 120-pounds just by running for 10-minutes long one mile run on flat terrain in favorable weather conditions.. But, this count varies based on the individual factors like body weight. This can moreover be adjusted as per factors like running at higher paces, on rough terrain and countering the wind – all of which serve to more calories burned.
#5 Achieve holistic and complete leg workouts
All the biggest muscles in the body are found in your legs. This exercise majorly engages the legs besides working out all the muscles and helping each of them. All these muscles such as the outer and the inner thighs, the glutes on your backside, your quads, your hamstrings, plus your calves work out more if you’re running. Running clearly is perfect for a complete leg workout.
#6 Work out your core
Running is an exercise that is crucial for not only the abdomen referred to as rectus abdominis, but also the muscles located deep within the core such as your obliques, erector spinae, and transverse abdominis, all of which constitute the muscles that suck in your gut. Running also makes the spine extra stable and able to manage the transfer of the energy between your swinging legs and arms.
It also helps to train a greater percentage of your muscles located within the core serving as an excellent core workout. A research study revealed via electronic imaging that external obliques are the ab muscles specifically engaged at the time of running besides other stabilizing trunk muscles situated in the middle plus lower back. This study appeared in Applied Physiology, Nutrition & Metabolism in 2009 Therefore, running is rightly considered as an efficient complete exercise with various benefits accruing to both the cardiovascular/coronary system and the trunk.
#7 Get a perfect workout
Running is excellent for your complete body for working out because it serves as a hugely intense type of aerobic activity that works out many– if not each and every – one of your body’s muscles. It also boosts the mood. Running is adopted as a specific workout routine besides which the results are also amazing.
People who are avid runners possess healthier bodies besides getting the many benefits that are paired with this exercise. It is additionally suited for busy people as no trips to the gym are required. Further, running does not use up additional time or learning how to follow this. Because of this, it quickly fits within the schedule.
#8 Increase meditation and concentration powers
While running, a lot of people get an opportunity to focus or concentrate on the self. A good run is also an ideal time for problem-solving This is linked with inducing production of the feel-good category of hormones such as endorphins.
Running even helps people take additional time apart from stress-inducing activities that benefit those seeking to manage depression. Recent research reveals that meditation boosts the brain’s gray matter, stave off depression or anxiety besides improving focus and concentration. So, running helps to take time off from depressive thoughts and gain relief from all that negativity.
#9 Lose Weight
There is considerable research to support the fact that lack of physical activity is among the leading factors that contribute towards obesity or weight gain. For understanding how running leads to weight loss, the relationship regarding energy usage in the body plus exercise must first be considered.
Energy is expended by the human body through the digestion of food, exercising plus the maintenance of bodily functions like breathing or the heartbeat. The metabolic rate further, is limited through a reduced calorific intake that is experienced when individuals are dieting. This lowers metabolic rate, cutting down on weight loss. On the other hand, running raises your metabolic rate and further burns up additional calories along with helping in weight loss.
#10 Improve the bone density and keeps muscles healthy
Another key benefit linked to running is muscle building and the maintenance of strong bones. When paired with enough protein intake, running builds up your muscles.
Based on the degree of intensity, it can be a physically taxing exercise It also prevents muscle loss that comes about due to aging. Additionally, running promotes good physical strength of a person as one grows older in age.
For adults who are young, running raises the bone’s density besides also helping to avert conditions like osteoporosis when your age increases. High-impact exercises like running or odd–impact types of sports like soccer or basketball promote higher bone density than cycling and swimming or another low-impact type of sports.
#11 Increase your energy levels
In case of those who are suffering from distinct medical conditions along with healthy individuals, running can boost energy. (12). A study showed that regular, consistent exercises performed for 6 weeks in a consistent way reduced fatigue for those reporting chronic fatigue. persistent fatigue (13).
Further, the energy levels for those individuals suffering from chronic or persistent fatigue syndrome (CFS) besides other long-standing ailments can be raised via exercises like running. Further, exercising is established to be an effective way to fight chronic fatigue/CFS syndrome more compared to any other therapies or treatments like relaxation, stretching, and other passive therapies. Running, as a type of exercise by itself offers many benefits by increasing the energy levels of individuals. Running as a form of exercise has further been shown by research to increase energy levels of individuals suffering from progressive diseases like cancer, MS/multiple sclerosis. Alzheimer’s and HIV-AIDS
#12. Cut down on the risk of chronic disease
One major cause linked to chronic disease has to be less frequent physical activities like running. Regular and consistent physical activities help to improve the insulin sensitivity, enhance cardiovascular health and boost bodily composition and simultaneously lower blood pressure along with blood glucose levels.
Complete lack of regular or frequent exercise, some exercise or none causes major belly fat, a predisposing factor that raises the likelihood of heart disease, type 2 diabetes, shortened life-span, and early deaths. On account of this physical exercise, every day is recommended to reduce belly fat lowering the likelihood of developing mentioned diseases. Running helps achieve this as it is an exercise.
#13 Enhance skin health
A great degree of oxidative type of stress within the body serves to affect your skin. Consequently, this could trigger skin deterioration because of damage to your internal structures. Further, oxidative stress generally takes place when antioxidants in the human body cannot fix the cell damage caused due to free radicals 100% of the time.
Regularly and moderately exercising by running increases the human body’s antioxidant production naturally to protect the living cells (17). Remember, safety is an important factor that should be followed as intense or exhaustive and long-standing physical exercises trigger oxidative damage. Running further serves to boost the blood flow inducing the adaptations of your skin cells and serving to delay the appearance of your skin’s aging process.
#14 Enhance your memory and improve brain health
Running further improves the way the brain functions. It also boosts one's cognitive and mental performance. It supercharges the memory, problem-solving and thinking skills. The way it works is simple. Running raises the heartbeat, thereby blood flow to your brain. Consequently, greater oxygen reaches the brain.
Running also induces hormone production to promote the expansion and growth of your brain’s cells. Since running assists to prevent long-standing chronic diseases, it benefits the brain which would otherwise have been impacted.
Aging, in conjunction with the oxidative type of stress and swelling or inflammation, is generally linked with changes within structural or functional characterizations of your brain. Progressing further, physical exercise also serves to raise the hippocampus size. The hippocampus, a part of the brain, is mission-critical for learning and memory The further increase in the size of this brain’s part boosts mental functioning
#15 Enhance the quality of nighttime sleep and promote relaxation
Regular and consistent physical exercise helps individuals to rest and have better sleep. Further, energy depletion that occurs when running triggers recuperative processes during sleep. It is also believed raising the body’s temperature when running helps individuals o sleep better as it makes the temperature drop while sleeping. Numerous studies on exercises and their impact on your sleep also reached similar conclusions. R Regular running also benefits elderly people facing sleep disorders.
#16 Lessen pain
Generally, chronic or long-term pain is very agonizing. But running can ward it off. . For quite a while, rest plus inactivity were considered the main remedies for your chronic pain. In contrast, recent studies show that exercise relieves chronic pain. Many studies found that physical exercises like running reduce pain among people with chronic pain disorders and also boosts their life’s quality. Many related and similar studies have demonstrated that exercise can even control pain due to fibromyalgia.
#17 Protect your brain from premature aging
Researchers have shown that running bolsters and buffers to counter your brain’s aging effects. The scientists experimented with different types of exercises that were better in their regulation. They arrived at the conclusion that those following different types of physical exercises, especially aerobic activities that included running were further retaining their best forms. As they showed low rates of brain shrinking due to age or cognitive decline, they beat individuals who did not exercise.
#18 Boost your creativity
More intriguingly, even of creativity is positively impacted through running process among normal or average human beings. In research published by the BJS/British Journal of Sports Medicine increased scores for many types of creative thinking were noticed in participants that were regular runners. The research concluded there is ample evidence to substantiate a link or association between creativity and running.
#19 Bring down stress levels
Studies have shown mental stress is among the common concerns for most individuals. Researchers found anywhere between 20 and 30 minutes’ walking or running sessions each day reduces mental stress. It has the same impact a mild tranquilizer exerts on the human body. Running also triggers your mind to shift your thoughts from disturbed to activity inducing moods in the brain.
# 20 Relieves your menopause symptoms
A scientific study specifically focused on women aged anywhere from 55 to 72 years experiencing menopause As per the research, those participating in regular running sessions displayed less incidence of menopausal symptoms as against those who were not part of the sessions.
#21 Reduce cancer risk
A scientific study showed how the risk of cancer is linked to any physical activities one participates in. Researchers found a 24% lower likelihood of colon cancer if physically active, as per Journal of Carcinogenesis & Mutagenesis. For women, breast cancer risk was lowered when they became active.
Multiple exercises lower estrogen, insulin and other HGF/Human Growth Factor hormones that are implicated in cancer. Exercise also improves the rate of digestion and reduces the chances of stomach or tract cancers. Further running or walking increase oxygen circulation in the body, preventing cancer due to oxidative stress and free radical damage.
#22 Increase the lifespan
As per different studies, it is established that running is essential to extend people’s lives and make them feel good. The researches performed studies on various respondents. The results conclusively showed running, jogging or walking helped in boosting mobility. Running enhanced quality of life and control over various types of lifestyle diseases.
#23 Boost Lung Functioning
As per the researchers, running or brisk walking serves to raise the capacity of your lungs. This further triggers the body’s sympathetic nervous system for stimulating respiratory muscles of subjects so one can raise the rate of breathing. It is also showed byproducts releasing from your muscles help your respiratory or lung nerves within the brain stem for becoming stimulated. These byproducts include lactic acid, carbon dioxide plus hydrogen. The process further stimulates these muscles causing a slight elevation in blood pressure. More air sacs in the lungs are pumped, as a result. This helps in enhancing your lung’s oxygen capacity. This wards off respiratory diseases.
#24 Absorb vitamin D
Certain outdoor exercises such as running or walking expose the skin to ample sunlight thereby accumulating vitamin D, according to studies in Nutrition Research, a journal. Studies performed earlier showed that individuals feel depressed on rainy days. Sunlight can actually boost your mood.
The researchers further found daily walking or running let the skin absorb sunlight and improve the body’s access to vitamin D. It was also discovered that participants experienced more relaxation as the vitamin accelerated mood improvement. Further, prolonged exposure to the sun is no longer required, as a 30-minute run, every day was adequate to boost the level of the vitamin.
#25 Improve your balance
Excessive exercise of every or any form is counted as extremely unhealthy and also trigger stress-based injuries as well as bone loss. Moreover, as per the scientists, runners and athletes benefit from protection to the knees plus the muscle tendons. This thus means these fit individuals maintain their sense of balance at an older age, too. This reduces the likelihood or chance of breaking joints and falling both.
Running also triggers the stamina and plays a role in maintaining balance.
#26 Reduce belly fat
As one ages, pounds pile up and you get belly fat as a result of physical inactivity. A study published in Medicine & Science in Sports &Exercise requires more than 100 participants who were studied. Finally, results have affirmed participants that ran a distance of greater than 35-miles long run per week had lower weight around the abs than other people who ran for fewer than9 miles.
Based on the results of this research, it is most evident that constant running helps in warding off belly fat (including that beer belly!) by lowering the ab fat which results in an increased chance of cardiovascular/heart disease or diabetes.
# 27 Stave off the common cold
A British Journal of Sports Medicine study found people practicing running suffered on account of colds at 43% more than those never bother to follow a routine. Along with this, when the athletes caught a cold, their symptoms and signs were not so severe. The study also showed that 30 minutes’ walking or running was an effective measure which helped for stimulating the immunity and fighting off the cold coming on (32).
# 28 Reduce depression
As per a study published by the ACM Health &Fitness Journal previously in 2013, subjects were expected to exercise and improve depression. The conclusions of the research that exercising or running is an effective cure for depression. Observational studies have further suggested individuals that are active have lower probability depression.
Interventions suggest the exercise is further beneficial for reducing the incidence of depression in individuals. Additionally, even the least level of exercise plays a role in improving symptoms of depression. Numerous studies have further found the resistance training is effective, in opposition to most research studying the impact of aerobic exercises
#29 Keep your eyes healthy
A study published in a journal called Medicine & Science in Sports & Exercise reveals individuals running an average of 5 or greater miles per day have a much lower chance of developing cataract which exacerbates vision loss. The benefit, moreover, is not discovered across many individuals as they don’t consider eye health important or even know it is an advantage associated with running.
# 30 Boost your learning abilities.
A study published in the journal Neurobiology, which analyzed learning plus memory processes found systemic running boosts individual capacity for learning and retaining the new data/information placed in the human brain. This was doubly effective for individuals who were into high-intensity sprinting or running. The health benefits further increased as the running frequency rose. The study also proved low-intensity exercises served to boost the levels of brain-derived neurotrophic factors. Additionally, the exercises also raised levels of the neurotransmitter called catecholamine that plays a central role in learning or retention functions.
#31 Lower unhealthy food cravings
Another scientific finding was that running led to the reduction of food cravings due to drugs like alcohol or food substances. An assessment was further carried out wherein one hour of running helped different participants. Most of these followed a healthy diet as part of wellness-promoting lifestyle preferring veggies, not processed foods. In yet another case, the results obtained were the same when the use of marijuana came about rather than the junk, or fatty food. Users of such substances announced that they had a fast decline or fall in cravings and daily use, as well.
This came about after just some short running sessions on the treadmill. Research studies appearing in the journal called the Frontiers of Psychiatry have also shown that running further reduces the marijuana cravings along with other drugs like cocaine, nicotine, or alcohol.
#32 Improve the hearing ability
As per research earlier carried out at Kentucky based Bellarmine University, running serves to enhance the blood circulation and flow in the ears which consequently improves hearing.
In yet a further study, where female adults participated, the researchers discovered a group with higher levels of cardio-respiratory health and fitness developed advanced hearing abilities as against the unhealthy. There is a 6 percent greater hearing capability in ladies with higher aerobic fitness.
#33 Alleviate anxiety
Running remains a vigorous form of exercise helping individuals in reducing anxiety levels and symptoms, besides helping in mental relaxation The levels of activity created work as excellent medication for relieving anxiety as indicated by ADAA/Anxiety & Depression Association of America.
#34 Boost your self-esteem
Running is greatly linked to self-esteem according to a study performed on a group of teen girls. An evaluation or assessment carried out after a progressive aerobic run after a couple of laps showed those who were faster had PACER scores which were higher.
They also had higher self-esteem levels along with better levels of physical fitness. Overweight or obese kids who participating in numerous vigorous aerobic actions like running had higher self-esteem.
How to Get There!
#1 Plan Your Run
Strategic planning is extremely valuable as it helps to improve faster as opposed to simply being casual about it. Planning helps in avoiding stress, strain, and burnout.
#2 Ready Your Kit
Running is an affordable sport where just a pair of shorts or sweatpants with a t-shirt and trainers are required But professional runners might want to invest in decent running watches, right shoes and a heart rate monitor for maximizing performance.
#3 Pick Up Your Pace
Beginners should gently move up following the same loop a series of times per week that should be a slow or gradual pace initially and proceed then to a quicker pace. For improving speed, warm-ups are a must.
#4 Build Your Stamina
While runners regard any training that lacks running as simple a dead waste of time, it benefits starters as it increases respiratory rates. The exercises involve those helping the knees to function correctly and increasing efficiency during run time
#5 Eat a Nutritious Meal
Usually, the body simply digests the simple carbs at a more rapid rate than the proteins. As carbs are stored in the form of fuel, it can make a 90-minute run easy though taking gels and sports drinks to ease into a strenuous running regime may be recommended.
#6 Set Up a Peer System
A runner starting out needs to reach a running group where motivation, dedication, inspiration plus commitment to persist must be there. As everyone has times when they don’t wish to run, is dedicated to a group which is a can be positive.
#7 Stay hydrated
While starting out you need to stay hydrated. The body requires H20 as fuel while running. Recommendations of around 20 oz. water about2 hours just before running is absolutely essential. Whenever individuals run for longer than 60 minutes replacing the water with electrolyte-rich sports drinks is a good idea. This maintains the electrolyte levels in the human body besides raising levels of additional nutrients including sodium, manganese, and potassium.
#8 Rest More Often
Rest is the need of the body in that it provides the period to rebuild or recover. Whenever you exercise by running, micro tears develop which must be recovered showing the value of rest post running or other exercises. If you do not have adequate rest, signs of feeling fatigued, tired, extra sluggish or even sore can be a problem.
#9 Getting in touch with your body
Pause and listen to your body and don’t run if you are not feeling too well. Take enough rest in such cases.
#10 Adjust and Adapt
Make sure you get acclimatized and adjust to the body’s requirements once you begin running. Start slowly and that way, you will avoid quads, shin splints, muscle cramps or sore hips while your body adjusts.
Running Versus Gym: Which is Better?
1. Running prolongs the lifespan
Runners have longer lifespans. In a study published in the Archives of Internal Medicine, researchers analyzed close to 1,000 adults (aged50 or more ) for a total of 21 whole years. Finally, 85% of runners studied were alive as against 66 percent among the non-runners.
2. Running makes you high
The condition called runner’s high is for real. Increasing research such as one study showed that when individuals run, the brain pumps out endo-cannabinoids which create a natural high.
3. Running doesn’t need commuting
While gym workouts might only last an hour, getting to and fro from a gym takes time. Running is as simple as stepping out your door. It can even be your commute or your favorite pastime.
4. Running Fends off Belly Fat
As one ages, pounds attach themselves to the stomach. One research study involving more than 100K runners, who traversed 35 or greater miles in a single week gained lower weight in the belly through their mid-age years than those running less than 9 miles.
5. Running raises Vitamin D levels
Getting vitamin D from sun exposure is important, but most people spend time indoors instead. That highlights why 41.6% of North Americans lack this vitamin, as per contemporary research, Running outside boosts Vitamin D levels, staves off depression, eliminate type-2 diabetes, apart from strengthening your bones.
6. Running expends plenty of calories
On average, a 60-minute long weight-training type workout at gyms burns close to 300 calories. A 60-minute run burns 2x times that. One study from Wisconsin’s Medical College plus the VA Medical Center, had subjects on the treadmill at advanced levels burn 705 to around 865 calories in 60 minutes! People on stair-climbers, rowers, and stationary bikes burned fewer calories.
7. Running doesn’t need additional equipment
Shoes, shorts/tracks, and T-shirt: That’s all you need to run. You don’t need mats, machines or dumbbells, unlike other forms of exercise.
8. Running is easy anywhere, anytime
Running is an adventure as compared to being stuck in a gym. Run anywhere in the world. You can even run in the marathons held worldwide.
The trail never shuts. Whether you workout at 6 am, or 6 pm, you need to go for it.
9. Running raises energy levels
Running is amazing as a cardiovascular workout and you don’t get tired so easily from a massive workload.
10. Running strengthens the bones
Unlike other aerobic workouts, you can try in a gym, going for a run is high impact as it strengthens the bones and builds your muscles. Ellipticals, swimming or cycling don’t train the ones. Avert weak bones and osteoporosis easily.
11. Running is goal oriented.
Running further is goal-oriented. One can achieve new milestones through time, effort and consistency. This instills discipline.
12. Running eliminates the common cold
A simple 30-minute run stimulates the immunity and prevents the cold before it develops. A BJSM study found individuals who carried out aerobic activities 5 days per week had lower chances of upper respiratory tract diseases and conditions, in fact, 43% lower than those with aerobic activity. When runners caught colds, they had less severe symptoms.
13. Running is ideal for anyone.
Customize your workout so you never hit a flat plateau. Running is for one and all. You can go on your first run, anytime, anywhere,
14. Running is a social activity
Gyms can be really unsociable, but on a run, everyone’s chatting. In a running group or with a buddy or a running club, it’s about community.
15. Running is meditative
For solo exercises, running is perfect for improving focus and concentration.
16. Running is always different
Running is exciting. With so many trails, it does not have to signal monotony. Run on hills, try tempo runs, use intervals, or choose the road or the trail.
17. You can run easily
Running is an amazing workout as it is the most basic form of exercise, using the body, your weight, and leg muscles to propel yourself ahead. it’s really functional.
18. Running is a mood booster
A 2012 Swiss study found that a 30 minute run each morning for 3 weeks considerably enhanced the subject’s quality of sleep mood and concentration across the day.
19. Running is a way out for eating healthy carbs
By healthy carbs, we mean more than whole grain. We’re talking refined pasta, cookies, and even white bread!. Simple, quick acting carbs are your best fuel for upping the intake—strategically—to help you run effectively. Recovery is faster, according to research covered in a journal namely Journal of Applied Physiology. Runners also eat heartily to stay energized.
20. Running strengthens the knees
No, running does not damage the knees. It does a different thing. Lawrence Berkeley National Lab conducted studies which show that running (especially marathons) reduces the likelihood of knee osteoarthritis. Running raises the flow of nutrients within cartilage in the knee while strengthening ligaments around your joint.
21. Running is perfect for your heart.
Running is an aerobic sport. Training the body’s aerobic (also called oxygen-sucking) metabolic rate, strengthens the heart besides lowering the resting heart rate, BP-plus cholesterol. Also, aerobic exercise is, time-efficient for improving heart health, according to an American Journal of Cardiology study.
22. Running is excellent for good vision
When you consider exercise benefits, the last thing you think about eye health. But research published in 2013 in Medicine and Science in Sports and Exercise found people running an average of more than five miles or greater a day have 41% lower likelihood of contracting cataracts, associated with vision loss or blindness in old age. This works as running guards against developing hypertension or type 2 diabetes both of which cause cataracts.
23. Running is good for mental health.
While exercise, in general, gives the mood a boost, the effect is far greater when one is outside. A study in 2012 from the Glasgow University discovered those that exercised outdoors lowered their chance of suffering due to mental health issues by 50 %.
24. Running is ideal for body leanness.
As per Harvard Medical School, running is effective. A 185-pound heavy person sheds 555 calories in thirty minutes through running at the rate of eight minutes per mile. Men’s Fitness found running burns twice the calories as lifting weights for the same duration.
Mistakes While Running for Weight Loss
#1 Same Workout
Your body is an awesome machine. It works efficiently, implying if you do one thing over and over again the process is easier. This holds true for running workouts, too. One will feel more effortless. (even while sweating or pumping the legs), but the metabolism requires learning and reacting so fewer calories are burnt with exactly the same output.
Traditional steady runs lose out on long-term weight loss A University of Tampa study found steady-state cardio like treadmill runs for 45 minutes at consistent paces is not near the maximal effort (like sprinting)—as this helps in losing weight initially only. Subjects lose a couple of in the first week yet within that week the metabolic rate has adjusted so it does not need to work too hard to burn off the calories.
One big problem with running at consistent moderate steady-intensity pace, is calories burnt remain limited to the time spent sweating. So when your body adjusts, the benefits are unlimited. That's why most of the time, weight training is seen as better than running for inducing weight loss. Doing weights impacts the metabolism by initiating mini-micro tears. But these tears need to be repaired. This burns more calories due to the energy needed for healing. This can last for up to 2 days post the training sessions. With cardio exercises, you can toil for thirty minutes at a lower intensity, burning close to 200 calories—or just eat 200 fewer calories in a single day. It's essentially identical. When it comes to weight training this is not the case. The calories burnt are more than what you can burn through weight lifting. Variety might not appear like a big modification to the routine, but it will have a clear and dramatic impact for transforming the body.
# 2 Same Speed for Longer Lengths
In any exercise —cardio included— intensity is important. If you study a person who runs, they speed up to apace maintainable for a longer duration. Consider this: When one jumps on a treadmill, or even an elliptical, or a bike, the focus is on starting with an aim to be consistent. Whether it's thirty minutes or 60, the goal is pushing at paces which can be sustained, besides working hard. This may build stamina, but it's not so wonderful for fat or weight loss.
A JAMA study found among 34,000 women that it took 60 minutes per day of moderate intensity exercise (walking at three miles per hour for maintaining weight. This is not good for weight loss.
The more you push yourself, the more fat is lost. Researchers from the University of Western Ontario contrasted short or intense exercises to longer, low-intense cardio. A group performed 4-6 thirty-second sprints while another group carried out cardio anywhere from half to one hour.. Those with HIIT/High-Intensity Interval Training burnt 2x times the calories!
Sprinting causes internal changes within the human body during weight training. The body should replenish its Adenosine Tri-Phosphate levels for energy convert the lactic acid or burn that's produced at the time of exercise to glucose besides restoring blood hormone levels post an intense and heavy workout. The processes require working harder and burning additional fat, unlike steady-state type aerobics.
#3 Focusing Too Much on Calories
One common weight-loss misconception is holding that a majority of calories burnt result from exercise. This is wrong. However, exercise does have many health benefits. The only thing? It all depends on the type of exercise. Running burns calories. Sprinting or lifting weights results in greater muscle mass. The more muscle one has on their body, the additional calories are burnt
#4 Not trying other forms of cardio exercises
Muscle is vital for the overall weight-loss. , So the type of training that lets this happen is slow and steady, according to some. But LISS or longer duration, low-intensity running impairs muscle growth and strength, according to Journal of Strength & Conditioning Research.
#5 Running too much!
This sounds counter-intuitive, but it is not. The weight the scale is the same because of running too much. While many people are struggling to drop a couple of pounds, exercise remains a way out only when you strike the golden mean. Cortisol is not bad except when it’s chronic because this leads to insulin resistance and belly fat. Researchers in a study published in Hormone journal discovered long-distance runners—like endurance runners – develop cortisol in excess, leading to extensive inflammation, gradual recovery, breaking up of the muscle tissue, building fat, and damaging the immunity. Too much stress harms the thyroid and lowers the metabolic rate. Just one hour of cardio is enough in a day.
Jogging and running are essentially aerobic exercises with a lot of value for fitness enthusiasts They also offer some of the most amazing and long-lasting health benefits. The difference that arises between the two forms of exercise is based on intensity and speed in which they are carried out. Running differs from jogging because it needs more effort, especially from the cardiovascular system, lungs, and muscles. Running further requires people to be in better shape with greater fitness levels than jogging. Further, it burns additional calories as compared to jogging. For remaining fit, healthy and in shape, running works out best.