It’s easy to start exercising just by running. All you need is a good pair of shoes, a space to run, and the will to move. Although a lot of people start running to lose weight or to build their stamina, the benefits include a lot more than just one’s physical appearance. The effects of running impact nearly every system in the body, including the bones and muscles, the hormones, and even one’s mood. The effects can be truly surprising for those who believe running is only for building endurance.
The purpose of this article is to discuss the ways running transforms your body and to explore 9 benefits of running that won’t be commonly known.
1. Strengthens Your Heart and Improves Circulation
Running is an aerobic activity and therefore, improves the efficiency of the body by training the heart to pump blood more efficiently. With every stride, your heart rate helps to strengthen the cardiac muscles. Over time, runners tend to notice an improvement in their resting heart rate, circulation, and even blood pressure. All of this has drastically reduces the chances of heart disease, stroke, and even hypertension.
2. Improvements to the Bones and Joints
People often say that running is bad for your knees, but research suggests otherwise. Running in moderation helps to improve the condition of the joints and bones. Running improves the joints because of the repetitive impacts which helps to grow and strengthen the bones. It helps improve bone density which in turn reduces the chances of getting osteoporosis. People who run regularly tend to have stronger hips and knees. It goes without saying that adequate form, the right shoes, and stretching are important to prevent any overuse injuries.
3. Toning of Muscle
Running works all parts of your body not just your legs. Your calves, quads, and hamstrings, alongside your glutes, core, and even arms are all engaged with every stride you take. Sprinting and running uphill works to increase the definition of the muscles as well as help the runner form a toned and lean physique. Running is different to weight training because it helps to improve multiple muscle groups at the same time.
4. Improves Breathing and Increases Lung Capacity
Running requires a lot of oxygen, especially as you become more conditioned, and your lungs work to meet oxygen needs. Over a period of time, the respiratory system improves efficiency of oxygen exchange and even adapts by increasing the capacity of the lungs. The reward of this increased efficiency is that you will not only be able to breathe easily while running, but during daily activities as well. Those who run regularly tend to take the stairs without getting winded as easily, and even carrying heavier groceries becomes easier.
5. Aids Weight Management and Boosts Metabolism
If you are looking to burn calories, running is without a doubt one of the best exercises to help achieve this. In just 30 minutes, depending on your pace, weight, and the terrain, you can burn anywhere from 300-600 calories. The only downside is that it can’t be completed without a proper warmup. It is important to remember that the real magic actually occurs post-run. Running will continue to increase your metabolism for a few hours post work out, which means your for the next few shops will continue to burn calories even at rest. It is an incredible tool for weight maintenance and loss.
6. Helps with Stress Management and Improves Mental Health
“Runner’s high” is a common phenomenon. It also is a real thing – that means you can truly find happiness and positive emotions from just the power of running. It will enable the release of the neurochemicals known as endorphins, dopamine and serotonin. Along with this, getting some outdoor running can simply boost your pol upon fresh air while enjoying the sun. This will go a long way in balance your spirits and help you achieve better clarity.
7. Improves Your Brain Power and Memory
In addition to improving your overall mood, running helps sharpen your mind. Blood flow to the brain increases with aerobic exercise, improving your concentration, memory, and ability to learn. Some research even suggests running stimulates the production of new brain cells, especially in the hippocampus, the memory center of the brain. This means running is both a physical and mental workout.
8. Helps You Get Better Sleep
If you are having trouble sleeping, running could help. Moderate aerobic activity can help to regulate your circadian rhythm, making it easier to both fall and stay asleep. Many runners report sleeping more deeply and feeling more rested. Keeping a distance of a few hours from bedtime is sensible since running will boost adrenaline, making it a little harder to fall asleep afterward.
9. Strengthens Your Immune System and Decreases Chronic Disease Risk
Regular running has been associated with a stronger immune system. It helps in the effective circulation of white blood cells, which in turn improves your body’s ability to fight infections. Also, runners are at a greater risk of chronic diseases like type 2 diabetes, obesity, and some forms of cancer. Running helps lower inflammation, improves overall health, and becomes a disease-prevention powerhouse.
How to Get Started with Running
If these benefits sound interesting, here are some helpful tips to get you started on your running journey:
- Take it easy to start: Try laying the base with short runs or run-walk sessions.
- Buy proper footwear: Running shoes that match your foot shape are key.
- Warming up and cooling down are a must: Injuries are less likely to happen with a good stretch.
- Drink plenty of water: Hydration before and after your run is essential.
- Follow your body’s signals: Avoid burnout from overtraining by taking rest days.
Keep in mind that short, frequent runs over time lead to the most significant changes that are both physical and mental.
Final Thoughts
Not only does running help get you in shape, it is intricate for a person’s physical and mental well-being in a multitude of ways. From bones and heart health to improved quality of sleep and a more active mind, there’s much more to running than just looking fit. The best part is, no fancy running shoes or a membership to a gym are needed. The only things needed are some strong shoes to put on and a place to jog.
These nine changes go to show how running, for both novices and seasoned athletes, is a remarkable form of physical activity to be pursued.
Changing Body Shape and Running: Common Questions
Q1: How long does it take to notice physical changes and improvements from running?
People usually start noticing changes in mood and stamina within 2-4 weeks. Weight loss and visible muscle tone can take 6-8 weeks at the earliest, but this is highly dependent on diet and consistency.
Q2: Is running effective in burning calories and helping lose weight?
It can, but it is usually far less effective on its own when compared to running while eating healthy. Running is effective at burning calories and boosting the metabolism, however, it is not as effective when combined with poor diet choices.
Q3: How often should beginners start to run?
Beginners should aim to start running 2-3 days a week. On the days they don’t run, they can add in low impact exercises like cycling and walking.
Q4: Does running hurt your knees?
Not in most cases. In fact, some studies have shown that moderate jogging can help strengthen the knees. However, the risk of injury may increase due to poor running form, overtraining, or not wearing the right shoes.
Q5: Walking or running, which one is more effective in burning calories?
Both exercises are effective in different ways. Running may provide faster improvements in burning calories and fitness stamina compared to walking. However, walking is easier on the joints and more gentle.
