There’s a reason running remains a popular form of aerobic exercise. That’s because it has many mental and physical health benefits.
Medical professionals are also fans. “Running is a way for me to find peace and relaxation. I’ve run many marathons and it’s actually my daily run that helps me the most mentally and keeps me healthy overall. “It just helps,” says Bryant Walrod, MD, a sports medicine specialist at The Ohio State University Wexner Medical Center. Columbus.
If you don’t currently run but would like to start, Dr. Walrod emphasizes the importance of gradually incorporating the sport into your exercise routine to build stamina and strength and avoid injury.
Also, if you have any health conditions, especially heart problems, consult your doctor before starting, adds Walrod.
Learn the health benefits of running and why it’s worth adding it to your fitness routine.
Related: 5 strange things running does to your body
1. Running strengthens your cardiovascular system
One of running’s biggest claims to fame is its ability to increase aerobic, or cardiovascular, fitness as defined by the Cleveland Clinic.It’s how well your heart and lungs can supply the oxygen you need for moderate to high-intensity exercise.
Aerobic fitness is often measured by VO2 max, the maximum amount of oxygen available to a person during intense exercise.A higher VO2 max usually indicates improved fitness.
Running, like any aerobic exercise, forces your heart and lungs to deliver more oxygen to your bloodstream and muscles than they would at rest. The more you run, the more efficient your heart and lungs become.Not only will this help you run longer and faster, but it will also make everyday aerobic activities like walking and climbing stairs feel easier.
2. Running improves heart health
Increasing your cardiovascular fitness provides heart health benefits.
For example, a systematic review and meta-analysis of 22 trials found that running helps lower blood pressure in people with chronic hypertension (hypertension). However, the greatest results were obtained when running at a moderate pace and for a smaller amount (total running time or distance).
Additionally, a large-scale study using data collected from more than 55,000 adults over 15 years found that runners were 45 percent less likely to die from a heart attack or stroke than non-runners.Even running less than 6 miles a week was enough to lower your risk compared to not running at all.
Related: What is a heart attack? Symptoms, causes, diagnosis, treatment, and prevention
3. Running improves your mood and energy levels
Running has been proven to boost mood and energy.
For example, one study found that jogging for just 15 minutes (approximately 1 to 2 miles) improved perceived energy levels in undergraduate students and was more effective than meditation, deep breathing, progressive muscle relaxation, and guided imaging. Ta.
When you exercise, you release feel-good brain chemicals known as endorphins. Endorphins act as natural painkillers, creating an overall sense of well-being, and are best released by moderate-intensity aerobic exercise, such as running, notes Harvard Health.
Some runners are lucky enough to experience a “runner’s high.” This is a relatively rare sensation and is often described as a feeling of bliss. Research suggests that this sensation occurs when the endocannabinoid system (which helps regulate pain perception, memory, mood, appetite, and many other body systems) is triggered.
“Running stimulates the release of endocannabinoids, the body’s natural painkillers, which causes the ‘runner’s high,'” says Dr. Jordan Tischler, an internist at Brigham and Women’s Hospital. says. Boston, Massachusetts, specializing in endocannabinoid medicine.
4. Running maintains healthy bones
Running is a high-impact activity, so there are moments when both feet leave the ground. This can lead to concerns, especially among older runners, that running may put too much stress on their joints and bones.
However, research shows that the opposite is usually true.
For example, a study published in 2021 found that JBMR PlusResearchers evaluated sprinters between the ages of 40 and 85 by performing bone density scans every 10 years. Researchers have found that athletes who run regularly maintain and even improve their bone density over time. On the other hand, those who reduced their training experienced a decline in bone health.
The stress of running spurs bone adaptation and strengthening, explains the study’s lead author, Dr. Tuli Suominen, a researcher at the University of Jyväskylä in Finland.
However, she adds that it’s important to start with low-intensity exercises and slowly work your way up to running. If you increase your mileage or intensity too quickly, your bones may not be able to adapt quickly enough, increasing your risk of injury. Research shows that incorporating strength training with foam rolling into your daily routine can also reduce your risk of injury.
5. Running may lower your risk of chronic disease
As a form of physical activity, running can help prevent chronic diseases such as obesity, type 2 diabetes, heart disease, and many types of cancer, according to the U.S. Centers for Disease Control and Prevention.
A study of more than 1,000 adults showed that non-runners had a 28 percent lower risk of developing type 2 diabetes over an average follow-up of 6.5 years.
“Regular running can also help with weight management,” Walrod added. “It often has beneficial knock-on effects on health.”
6. Running may help you live longer
Running can improve your health and extend your lifespan by lowering your risk of chronic disease. In fact, research shows that runners generally have a 25-40% lower risk of premature death than non-runners.Additionally, runners tend to live three years longer than non-runners.
Related: Final word: Do you really need 10,000 steps a day?
7. Running may help you lose weight
Aerobic exercise like running burns a lot of calories, burning 240 to 336 calories in 30 minutes at a pace of 5 miles per hour, according to estimates from Harvard Health.Increasing the intensity also increases the calorie burn.
By increasing the calories you burn during the day, you may be able to create a calorie deficit for weight loss. But know that exercise is only part of the weight loss equation. A change in eating habits is also necessary.
For example, one study of 538 novice runners found that those who ran 5 kilometers (about 3.1 miles) a week without changing their diet lost an average of 5.6 kilograms (about 12.3 pounds) over a year. I understand.Meanwhile, those who ran and changed their diets lost about 9.4 kilograms (20.7 pounds).
Related: Daily Health Special Report: Weight Loss Reconstruction
