What are some benefits of running?

 What are some benefits of running?

Tips for getting started with running

Running is a popular form of exercise and has numerous benefits for physical and mental health.Running improves cognitive function, and reduces cognitive decline and Alzheimers. This is the newest and most unexpected area of health benefits produced by running, but it makes complete sense. Running raises heart rate and blood flow. That includes oxygen-rich blood being pushed to the brain.Here are some lesser-known benefits of running:

Improved bone health: Running puts stress on your bones, which can help improve bone density and reduce the risk of osteoporosis.

Enhanced cognitive function: Regular running has been shown to improve cognitive function, including memory and attention.

Better sleep: Running can help regulate your circadian rhythm and promote better sleep.

Boosted immune system: Running regularly can increase the production of white blood cells, which help fight infections and boost immunity.

Reduced risk of cancer: Studies have shown that regular exercise, including running, can reduce the risk of certain types of cancer, such as breast, colon, and lung cancer.

Increased creativity: Running can stimulate creative thinking and enhance problem-solving skills.

Improved joint health: Contrary to popular belief, running can actually improve joint health by strengthening the muscles around the joints and reducing inflammation.

Reduced stress and anxiety: Running can help reduce stress and anxiety by increasing the production of endorphins, which are natural mood-boosters.

Enhanced social connections: Running can be a social activity and can help foster social connections and a sense of community.

Improved cardiovascular health: Running is an excellent form of cardiovascular exercise and can help reduce the risk of heart disease and stroke.

Running builds muscular strength

At some point, most of us have walked behind a runner and envied their muscular, defined calves. As long as you are properly fueling your body with enough calories and protein to support your training, running can help build muscle and increase strength. As a total-body workout, running strengthens your legs, core, and upper body.

Running burns calories

Running is a metabolically demanding exercise and burns a lot of calories. In fact, running is one of the most efficient types of exercise when it comes to the number of calories burned per minute, so if fat loss or weight loss is your goal, running can contribute to creating the calorie deficit you need to burn fat.

Running is accessible

Besides a good pair of running shoes, you need very little equipment to get started running. That said, having the right gear will keep you comfortable in different seasons. For example, you’ll want warmer layers for winter running and wind-resistant gear for fall running.

Running can connect you to nature

Though treadmills are certainly viable training tools, if you choose to run outside, running gives you a chance to unplug from technology and screens and connect with nature. Much of our lives takes place inside these days, but research shows that exercising outside independent of any other factors provides significant mental health benefits over indoor workouts. Whether you find a peaceful wooded trail or a local park, getting outside while running is a sure way to soak up some vitamin D and fresh air.

Tips for getting started with running

In many ways, running is as simple as it sounds, and we are innately wired to have the movement patterns we need to run. However, getting started with running isn’t just a matter of lacing up your running shoes and hitting the road — or at least that’s not the full extent of it. Because running is a high-impact activity, you need to progress slowly and build up your volume, mileage, and speed over time. If you’re not currently running, or are just starting out, consider the following helpful guidelines for a safe introduction and initiation into running.

Start with walking

Depending on your current fitness level, you may need to start out with walking. If you haven’t been active at all for quite some time, just walk the first week, increasing your distance and speed each day. If you’re hitting the gym or working out in other ways, you may be able to jump right into jogging, though many beginning running programs recommend interspersing walking breaks into your running over the first couple of weeks. Walking breaks give your heart and lungs a chance to relax a little and also change up the muscular demand on your legs. As you get fitter, reduce the frequency and duration of walking breaks.

Don’t push yourself too hard

It takes the muscles, bones, tendons, and ligaments longer to adapt to the stresses and impact of running than it does for your cardiovascular system to adapt to the aerobic demands. In other words, you may feel like you can keep going and do more miles from a breathing standpoint, but you should limit your mileage as you get started running to avoid overdoing it on your body and risking musculoskeletal injury. Many beginning runners become overly eager and end up sidelined with an injury in the first few weeks of training. This can be sidestepped with a conservative, gradual increase in distance and speed.

Get fitted for shoes

If you have the ability, it is highly recommended to visit a local running shop to get your gait analysed. Shoe experts can recommend the best running shoes for your biomechanics to prevent injury.