The benefits of running are endless. By sharing excellent research I hope to dispel any fears and give you no reason not to start. 😎
I’ll try to keep it simple, there are many many many posts on the benefits of running so I want to cover the main ones covering 5 areas. Physical, Mental, Focus, Social and Achievement.
If you’re also looking for ideas of how to kick your running up a notch, read my post on how to make running awesome!
1. Physical health benefits of running
Regular running offers many physical health benefits. As running is a weight-bearing exercise you’ll build stronger bones and strengthen muscles. This in turns will improve your cardiovascular fitness and thus help you burn more calories and maintain a healthy weight!
Three key areas I want to highlight are the benefits of better sleep, knees and back and helping you to lose and maintain weight.
Sleep Better
This excellent research from John Hopkins states that “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.” They do add caution that running causes the body to release endorphins and raises your core body temperature so exercising too close to your bedtime may impact your sleep.
This can cause a snowball effect as the more you exercise, the more quality sleep you need 😎. But, you don’t need to be training for a marathon to feel the benefits!
Make your knees and back stronger
Don’t listen to what anybody else says about running being bad for your knees! 😀 Running is a weight-bearing exercise so, as with any cardiovascular or strength exercise, areas that come under load when training will naturally build muscle.
A study of first-time marathon runners specifically relating to knees and back, noted that “The knees of novice runners achieved sustained improvement, for at least 6 months post-marathon, in the condition of their bone marrow and articular cartilage.”
Running is great for weight loss and maintenance
It may sound obvious but losing weight isn’t difficult, take in fewer calories than your body needs. With the day to day demands and temptations, it can become difficult to sustainably lose weight without ending up in a yo-yo cycle.
That’s where running can help! Many studies have shown that individuals can lose significant amounts of weight for about six months before the weight creeps back. The good news is that individuals who undertake and maintain a consistent exercise lifestyle (such as running) are more likely to keep the weight off.
2. Mental health benefits of running
You’re sleeping better, you’re losing or maintaining a healthy weight and feeling super strong 💪 whats next? Lets take a look at some mental health benefits 😎.
Brain benefits of running
When you start a run, your body releases endorphins, a type of hormone. You may have heard these referred to as the “runner’s high”, and you’ll usually feel them most when you’ve finished a good run or achieved a new personal best (endorphins can also help dissipate muscle fatigue). You may well feel drained but trust me, you can’t beat that post-run feeling.
There is some suggestion that endocannabinoids, a biochemical substance produced naturally by the body also plays a part in that post-run feeling. Without going down this road further, as long as running puts you in a positive frame of mind then.
After your run, your body will enable the growth of new blood vessels This, in turn, may also produce new brain cells in certain locations through a process called neurogenesis. Through the hippocampus and new brain calles, running is likely to lead to an overall improvement in brain performance by improving memory and give better task-switching ability!
There is so much discussed about the mental health aspects so I wanted to cover the key aspects and end with running has shown to have a positive impact on depression as it limits the brain’s response to physical and emotional stress.
Running builds your self-esteem
Ending this section physical and mental benefits or running it’s important not to underestimate how all these factors will increase your confidence and self-esteem. You’ll be looking and feeling great.
In life, nothing worth it is easy you’ll have to put in the work, but soon reap the benefits. Mentally, the hardest part of any run is getting the first foot out the door so the more you focus on that first step and first this is important to you, the less you’ll procrastinate 🙂
3. Social life
Build on your increased confidence, self-esteem and self-image, your social life will benefit. Surround yourself with like-minded friends and family, take your children on walks and small runs with you to share the experience.
Make New Friends
One of the biggest social benefits of running is improved social life. Along with making new friends and social channels, you’ll develop greater empathy and social skills. It may seem counterproductive at first, trying to talk to somebody during a run but as your fitness builds, you’ll find it easier.
Joining a running group is a great way to start. Search for a running club, all clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’). Running with like-minded people or similar ability is a great motivator, and having a time and a place to meet regularly holds you accountable.
Make Memories
Having running friends or joining a running club will lead to exploring new places and making new friends. You’re also more likely to be taken out your comfort zone to create unforgettable experiences. For many people who run, solo or with others, the health benefits are supplementary to the memories which you’ll create.
4. Focus and Achievement
Combining the health benefits of running with the social benefits, you’ll have improved mental focus and resilience. This will have wide-ranging benefits through your personal and professional lives. If you can focus for longer in work you may well find yourself working to a high level of quality, whilst developing positive relationships.
A study into the benefits of running, had a group of runners run 30 minutes a day, 5 days a week for 3 weeks. Those that took part in the study were found to sleep better, show signs of improved psychological functions and focus better during the day.
Keeps You Accountable & Motivated
Remember the benefits of running with a friend or group? You’ll find it easier to get out for that run (particularly in the morning if you always press snooze!) if you have arranged to run with somebody else. Remember, the hardest is putting one foot out the door, this will keep you more accountable and make running more fun 😎.
You’re less likely to focus on the time you’ve been running, letting the conversation flow and distract you. You’ll also find yourself more motivated for your next run, looking forward to catching up again because you enjoyed it last time out.
Concluding the benefits of running
By making running a regular part of your routine, you benefit much more than just physical benefits. Exercise is the best thing we can do to slow the cognitive decline, associated with normal ageing.
You may find it difficult at first but the effort is worth it if you’re looking to break out of the day to day rut. Remember, if you don’t do anything different, nothing will ever change 🙂.
