6 Benefits of Running
Swore you’d never run another mile after your last PFT? You’re not alone. I’m convinced very few people actually enjoy running. But, as a runner, I can tell you I definitely enjoy having run.
Here’s why.
Running is easy, all you need is yourself and a good pair of shoes, and offers many health benefits. These include everything from supporting a healthy weight to building strong bones.
Let’s take a closer look at 6 benefits of running.
Supports Weight Management
According to the Centers for Disease Control and Prevention (CDC), 41.9% of American adults face weight management challenges. These challenges can increase their risk for heart disease, stroke, type 2 diabetes and certain types of cancer. Fortunately, running can help with weight management.
Running is a high-impact exercise that burns quite a few calories. When done regularly, running may also help increase your basal metabolic rate (BMR) which means your body burns more calories when at rest. It’s a great addition to any weight management plan.
Promotes Brain Health
An apple a day keeps the doctor away, but research suggests regular exercise - like running - may help keep cognitive decline away. Here’s how.
Activities like running elevates levels of brain-derived neurotrophic factor (BDNF) which is essentially “Miracle-Gro” for our brains. It’s essential for neuronal survival and growth, serves as a neurotransmitter modulator, and supports neuronal plasticity, which is essential for learning and memory.
Researchers believe this is why more exercise is linked to better memories and thinking skills as well as a reduced risk for neurodegenerative diseases like Alzheimer’s.
Boosts Immune Health
Research has shown regularly running boosts your immune system in several ways. They don’t quite understand why, but here are a few of the most common theories:
Regular exercise, like running, helps reduce chronic inflammation which supports better immune function.
Running stimulates white blood cell and antibody production which is essential for fighting off disease.
Running helps lower the amount of stress hormones in your body which can help make your immune system stronger.
And, guess what? You don’t need to run a lot to get this benefit. Just 20 minutes of running at a moderate effort each day will do.
Lowers Risk of Heart Disease
Research shows that regular running greatly benefits heart health, lowering the risk of heart disease by up to 30%. Here’s why. Running is both cardiovascular training and aerobic exercise.
Cardiovascular training (cardio) is designed to exercise your heart. The goal is to get your heart rate up and keep it there for a period of time. It helps lower your resting heart rate and increase your HDL, good cholesterol, levels.
Aerobic exercises are ones that require extra oxygen. Running helps stimulate your respiratory system and increases the flow of oxygen throughout your body. This helps lower blood pressure.
Combine running with a heart healthy diet and you can reduce your risk of heart disease even more.
Builds Muscles
It’s true. Contrary to popular belief, running regularly does build muscle. A study published in Exercise and Sports Science Reviews found the repetitive weight-bearing motions used in running work your hip flexors, glutes, quads, and hamstrings.
The best part? This study found it doesn’t take a lot of running to get this benefit. In fact, the sweet spot is 30-40 minutes just 4 or 5 days a week at a moderate level.
While running does promote muscle growth, running alone isn’t the best strategy to build muscle. Add regular strength training to build and maintain even more muscle throughout your body.
Strengthens Bones
Did you know bone is living tissue? It’s true. Our bodies are constantly repairing and building bone. As a result, bone tissue changes in response to the forces placed upon it.
When you run regularly, your body adapts by building stronger, denser bone tissue. You can kickstart this benefit by consuming the nutrients your body needs to build healthy bone tissue. This includes getting enough vitamin D and calcium.
Want more running tips and inspiration?
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