Why Should You Run?
- Web Developer
- Jun 17, 2020
- 4 min read
Benefits of running
Exercise is considered to be the closest thing to a miracle drug in existence. As a for of cardio exercise that is easily available, running is one of the easiest ways to get the benefits of exercising.
Since it improves aerobic fitness, running is a great way to improve cardiovascular capacity apart from burning calories and building strength. Let’s not forget the long list of psychological benefits runners get from their sport.
Getting started on it can be brutal, if you are a beginner. The burn, the breathlessness can be a mood killer for sure. Don’t overreach and start slow. Slow with the pace, time and distance. But why should one run? There are so many other ways to exercise and a lot of them are extremely efficient. First of all, it’s always good to mix up various forms of exercises. Just one, isn’t good enough. So even if you are into Crossfit, Yoga or Body-weight training, it’s great to add a day or two of running in it. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life. It even helps you live longer. And secondly, there are multitude of reasons to run.
It makes you happier: If you have been working for a while, you know that no matter how good or bad you are feeling at a given moment, exercising always makes you feel better. And it goes beyond just the “runner’s high”—that rush of feel-good hormones known as endocannabinoids. And even on those days when you have to force yourself out the door, exercise still protects you against anxiety and depression. Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2015 study in Neuropharmacology showed that running causes the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs.
Helps you lose or maintain weight: You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise.
Strengthens your knees and other joints too: Contrary to popular belief, when done right, running does not damage your knees. Running increases bone mass, and even helps prevent age-related bone loss. Having said that, overuse injuries are real and be mindful of how often you run in a week. Knee pain in a runner is often a sign of overtraining or a need to improve form or flexibility.
Helps you sleep better and improve focus: In a study with 51 young people it was noticed that they slept better, had signs of improved psychological functioning and better focus during the day, compared to peers who didn’t add running to their regular workout routines.
Boost in Cardiovascular health: You can get big benefits without having to do a lot. Running just 5 minutes a day could add years to your life.
It’s a killer leg workout: Your body’s biggest muscles are all in your legs, and running is advantageous to all of them: your inner and outer thighs, your gluteus maximus, quads, hamstrings, and calves, Justice says. It’s like a dozen leg workouts in one.
It’s a core carver: It not only works on the rectus abdominis (those six packs) but also your deeper core muscle that help in stabilizing your spine.
It’s flexible: You don’t need equipment or access to a gym. Even when you are travelling, you can always go for a run!
Running improves glucose regulation, and lowers risk of diabetes and pre-diabetes: Research has shown that running (with the physician’s approval)does help in fighting Type 2 Diabetes.
Running can improve your mind and fight age related cognitive decline(eg: Alzheimer’s) : In older adults it’s shown to improve focus, task switching and memory.
Resistance to stress: Aerobic exercises like running increases the quantity of neurotransmitters like serotonin and norepinephrine that help in combating stress.
It doesn’t take a lot to reap the benefits: You don’t need to be a marathon runner to reap all these running-related rewards. Instead, according to a meta-analysis published, running just 50 minutes per week—the equivalent of one six-mile run or two 5Ks—can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure, and some cancers. (Ref: mayo clinic)
Is it safe to run everyday?
Running every day may increase your risk for an overuse injury. Overuse injuries result from taking on too much physical activity, too fast, and not allowing the body to adjust. Or they can result from technique errors, such as running with poor form and overloading certain muscles.
To avoid an overuse injury:
Warm up before and stretch after a run.
Start slow and gradually add miles/time or increase pace.
Wear running appropriate shoes and change it often.
Run with proper form.
Mix up running days with cross training like bodyweight-training, weight training, swimming, cycling etc.
Running just a few minutes each day may benefit your health. Research shows it may even extend your life. But do you need to run every day of the week to benefit? No.
Remember, even elite runners stay injury free by scheduling in rest days and cross training days. Try lower-impact activities like swimming and cycling on cross- training days to recover and give your hard-working running muscles a break.
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