We often associate exercising with going to the gym and working on machines, but you may get similar or even better benefits by simply running.
Running is one of the recommended aerobic sports that is characterized by its many benefits, in addition to its ease and not requiring any tools to practice. Here are some of the benefits that encourage you to practice running regularly:
1- It may help you live longer
According to a study, running daily is significantly associated with a significant reduction in the risk of early death resulting from cardiovascular disease, diabetes, and some types of cancer, even if only for a few minutes, as running for 5 to 10 minutes daily at a slow pace achieves this benefit.
2- It burns calories
Running is an excellent exercise for burning calories and maintaining a healthy weight, as regular running is associated with lower body weight, lower waist circumference, and a lower risk of obesity, according to a study published by the Journal of Physiological Anthropology. Running enables you to regulate your appetite, reduces visceral fat, and increases your metabolic rate, which means that you will continue to burn calories even while resting.
3- It helps you get some vitamin D.
Spending time outdoors while running exposes you to sunlight, a natural source of vitamin D, which helps maintain healthy bones and teeth, regulate mood, and support your immunity. Regular outdoor exercise, such as running, walking and cycling, is associated with higher levels of vitamin D, according to a study published by Harvard University.
4- Strengthens bones and joints
Contrary to the misconception that running harms joints, regular running can strengthen bones and joints over time, as frequent movement during running helps increase bone density and reduces the risk of osteoporosis, and long-term running is associated with higher bone mineral density. , especially in weight-bearing bones (such as knees, ankles, and hips).
5- Improves heart health
Running is an exercise that strengthens the heart muscle, improves blood circulation and lowers blood pressure. According to research published by the American College of Cardiology, the risk of death from any cause for regular runners is 29% lower, and the risk of death from heart disease – such as a heart attack – is 50% lower for them compared to non-runners, as this confirms that practicing aerobic activities regularly, Like running, it reduces the risk of heart disease, stroke, and other cardiovascular disorders.
6- Enhances mood
Running is one of the sports that contribute to enhancing mental health, by stimulating the production of endorphins in the body, which is a neurotransmitter known for its positive effect on mood, as it enhances feelings of happiness and comfort.
A study published by the Journal of Clinical Psychiatry indicates that regular running significantly improves overall mood and reduces symptoms of depression, because it helps reduce levels of stress hormones such as cortisol and adrenaline, which contributes to alleviating anxiety and depression and improving mental health in general.
7- It reduces respiratory problems
Regular exercise, such as running, helps strengthen the respiratory muscles, which improves lung efficiency. This increases the delivery of oxygen to the muscles, thus increasing the body’s endurance and performance. Running also helps reduce the risk of respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD).
8- Maintains eye health
Running improves eye health because it benefits blood vessels, which increases blood flow in all parts of the body, including the eyes. This helps reduce the risk of age-related vision problems such as macular degeneration and glaucoma.
9- Promotes sleep
Regular running greatly improves the quality and duration of sleep, as exercise helps regulate the body’s internal biological clock, making the sleep-wake cycle more consistent. A study published in the Journal of Advanced Preventive Medicine revealed that regular exercisers, including runners, enjoy better sleep quality. They are less likely to suffer from insomnia.
10- Increases muscle strength
The body usually uses multiple muscle groups at once when running, including the legs, torso, arms, and back, so regular running increases muscle strength, endurance, and flexibility throughout the body.
11- Strengthens immunity
Regular exercise, including running, helps strengthen the body’s immune system. When we exercise, it stimulates our bodies to produce more immune cells and enhances their health, and thus our bodies become more able to resist infections and diseases more effectively.
Some tips to practice running correctly
To fully benefit from the benefits of running, it is necessary to practice it properly to avoid any risks resulting from incorrect practice. Here are some tips:
- Use a good pair of running shoes to avoid injuries resulting from using inappropriate or non-medical shoes, and renew your shoes frequently.
- Do simple warm-up exercises before starting to run. You can do light stretching exercises or start with brisk walking and then gradually increase your running speed.
- Maintain a comfortable and steady pace while running.
- Increase the distance you run and the speed at which you run each week.
- Keep your body hydrated by drinking fluids.
- Avoid overexerting yourself so you don’t feel tired or get a headache.
- Mix your running days with days where you do other exercises, such as cycling or swimming.
People who should avoid running
Running is a good sport for maintaining overall health, but it may not be suitable for some people who suffer from certain health conditions. Here are some of them:
- Arthritis. For those with severe joint problems, running may exacerbate damage and pain.
- Those with heart disease or respiratory problems should consult a doctor before adding running to their fitness routine.
- Those recovering from injuries or surgeries, especially those related to the lower part of the body, should ensure complete recovery before starting running.
- Pregnant women should seek advice from their healthcare provider before practicing running.