Running is beneficial to physiological and mental health. As an aerobic and cardio exercise, it effectively improves cardiovascular health, boosts overall mood, reduces the risk for chronic diseases, lessens stress, and can even lengthen lifespan.
If you’re still on the fence about putting on those running shoes, here’s a quick overview of the common benefits runners enjoy.
Better Cardiovascular Health
Running is one of the best and most accessible cardio exercises that can benefit your heart. Running builds cardiac strength, allowing your heart to pump blood more efficiently and improving overall heart functions.
Running also reduces the risk of cardiovascular-related diseases.
Improved Cognitive Functions
Studies show that running boosts the size of your hippocampus, aka the part of the brain that aids in memory and learning. It leads to better memory and focus, as well as improved multitasking.
Running also aids in the growth of nutrient-transporting blood vessels, and promotes the brain’s capacity to create new brain cells. This can delay cognitive decline, as well as reduce the risk of getting Alzheimer’s disease.
Strengthened Bones And Joints
Because it’s a high-impact exercise, many people think that running is bad for your joints, especially the knees. But studies show that running doesn’t actually increase the risk of osteoarthritis; rather, it helps alleviate joint pain. This is because running strengthens the musculoskeletal system.
Pounding the pavement for a few minutes a day tones the lower body and core muscles, as well as tendons, ligaments, and bones. It also increases bone density. In turn, this keeps your body resilient and stronger as you age.
Reduced Risk Of Chronic Diseases
A regular running habit lowers resting systolic blood pressure, reducing the risk of high blood pressure and related ailments. It also improves the body’s ability to regulate blood glucose, lowering the risk of pre-diabetes and diabetes.
High-energy exercises like running also reduce the risk of developing more than 20 different types of cancers.
Weight Loss
Because it involves the entire body, running is an effective way to burn calories. Even at a slow pace, a regular person can burn 400 to 600 calories per hour. And running at different elevations, or even just at a faster pace, increases the number of calories burned.
Losing weight is just the start, though; keeping it off is another story. That said, runners committed to a set exercise regimen have an easier time keeping those extra pounds off in the long run.
Improves Mood And Mental Health
As is true with most exercises, running produces feel-good chemicals in the brain, giving runners an instant mood boost. Regular runs also positively affect mental health, reducing stress, anxiety, and depression.
Better Sleep
Cardiovascular exercises are associated with better sleep. Running helps people fall asleep faster, stay asleep longer, and have better quality sleep—even when it’s done at night. Just be sure that there is at least an hour between your run and when you go to bed. Better sleep translates to increased productivity, better cognitive performance, and improved health overall.
Longer Lifespan
Running combats signs of aging. Studies show that it reduces the premature mortality rate, with runners enjoying an average life span of three years longer than those who don’t exercise regularly.
Additionally, seniors who ran consistently in their younger years show better physical and mental performance in their old age. For example, a 70-year old who regularly ran for 50 years may be physically more similar to a 25-year-old than someone their own age.
How Often Should I Run To Experience These Benefits?
It’s suggested that you run at least 2.5 hours a week or at least 30 minutes a day for five days a week to receive the benefits of running. That said, you can feel the benefits of running even with just 10 minutes a day on the treadmill. The most important thing is to do it regularly.
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