The Benefits of Running

The benefits of running and why it is good for you

There are many forms of exercise that are beneficial and good for you, so what is it about running that often makes us choose it above other physical activity? As a Personal Trainer I spend a fair amount of my time running with clients so they can improve their fitness and influence weight loss. Here I provide just some of the many benefits of running…

It’s convenient. Running is cost-effective and straightforward. You don’t need to go out and buy expensive equipment; just a really good pair of trainers and you can basically jog on any road or footpath. It’s also an efficient use of time, because you can run straight from your front door and don’t necessarily need to drive anywhere to get yourself moving. And remember that running is a free way to get from A to B, with no traffic build up, late buses or packed out trains!

It is accessible to anyone. In truth, almost anyone can don a pair of trainers and become a regular runner, although you will probably need to start slowly (walking) and build up your pace over time. Don’t be tempted to run too hard if you’re just starting out.

It gets (and keeps) you fit.  Along with other forms of aerobic exercise, running increases your heart rate, works the heart muscle and improves circulation. The more cardiovascular exercise you do the easier it will be to do everyday activities, such as playing with the children, doing the gardening, or walking up steps. Importantly, it also helps you live longer by minimizing the risk of heart disease, strokes, or high blood pressure.

It helps you with weight loss. Running is a perfect way to improve your body shape. As soon as you start running on a regular basis you will start to lose fat and build up lean muscle tissue, leading to inch loss and better fitting clothes. It’s worth knowing that

“an individual who weighs 68kg burns an average of 680 calories per hour of 10 minute mile running”,

and if this is increased to 9 minute mile running calories burned increases to 748! There have been studies undertaken comparing fat burning in running (and uphill walking) to cycling and it turned out that fat burning was 28% higher during running and walking uphill than it was during cycling.

It builds self-esteem. As well as being good for your fitness, running is also great for mental health. You’ll have heard of, or experienced, the “runner’s high” which is feelings of euphoria, vigor and get-up-and-go during or after a run. There is ample proof that exercise raises mood and self-esteem, alleviates stress levels and helps to improve sleep. A run after work or during lunch is a great way to lower any work-related stress levels.

It’s excellent for your bones. Running and other forms of weight bearing exercises are effective in enhancing bone health which minimizes the risk of future diseases and injury such as osteoporosis and fractures. This is especially significant for teenagers and women, so pull on those trainers to build a healthy bone structure.

It’s a great escape. Often people see their regular runs as time out from a hectic lifestyle. The great outdoors and controlled breathing are very relaxing, and whether you’re out alone or running with family / friends it’s easy to put your worries to one side.

Are there any negative impacts? There is some evidence that repeated running over many years can increase the risk of joint injuries, so it’s critical to consider alternatives to running too, such as cycling or swimming. Ensure you work your arms and torso, for example by using dumbbells, so that you can maintain all-over body strength. As a Personal Trainer running most days I understand how important it is to undertake cross-training (other forms of exercise) to strengthen the muscles in your legs and help prevent running injuries such as knee problems. Be careful to not become too ‘hooked’ on running, such that you start to work to challenging weekly targets. As with all physical activity running needs to be part of a balanced lifestyle and undertaken in perspective to make sure you get the best from it for both your body and mind

Are you inspired?

If you are interested and inspired to start or improve your running, perhaps for a specific event or simply to improve your fitness and body shape, we can help you through Personal Training or through one of our running groups. Contact Us and we’ll help you to determine the best approach for you.