13 Benefits of Running

Running has many health benefits. But, just what are these benefits and what do they mean for your health and well being? I have listed 13 ways that running can benefit you. There are probably many more but these are some of the primary benefits to running.

Weight Control:

It doesn’t take a genius to know that running burns a lot of calories. The reason for this is that it involves almost all the muscles in the body especially the largest muscles, those in the legs. Because of this, there is almost no other exorcise that will burn more calories faster than running. This can obviously help in controlling ones weight. This is true unless one subscribes to the notion, “I run to eat!” This phrase can be a double hazard for runners as it can sabotage the weight loss or control that would normally occur from running. The other problem is, eating the wrong foods such as those high in fat and or sugar can still cause cardio vascular disease, even in runners, if it is over done!

Prevents Muscle and Bone Loss:

Running can build more muscle mass in your legs. Proper nutrition with the correct balance of protein and carbohydrate is essential or the reverse can occur. Studies show that running helps build stronger bones especially in the mid and lower body. It can actually help reverse osteoporosis  along with a proper diet. This is especially helpful to those over the age of 50, as that is when a greater number of people start losing bone mass from inactivity.

Cardiovascular Health and Blood Pressure:

Running can dramatically improve Cardiovascular Health! Running helps to control cholesterol, reduces blood pressure and increases vascularity. These things will help keep your heart healthy dramatically decreasing your chances of a heart attack. It also increases corpuscles, thereby improving circulation throughout the body and the extremities. This in turn can make your skin tone look healthier and more vibrant.

General Health:

Running improves general overall health. Keeping the body moving improves join health and balance, as well as helping to maintain a healthy weight. In general running helps improve the immune system although extremely long distance running can bring down the immune system for a short period of time.

Improved Sense of Well Being:

Running has been show to improve how one feels about themselves. It instills a sense of accomplishment and confidence.

Relieves Stress:

Running is a great stress reliever. Studies show that runners report that they have much less stress than those who do not run. It is a great time to work things out that are bothering you. Running with others can help relieve stress by venting and exorcising at the same time.

Relieves Depression:

Running may be just as effective—and in some instances better—than SSRI drugs in treating depression. These antidepressant meds keep neurotransmitters such as serotonin and norepineprhine in the synapses longer, improving both mood and outlook. However, aerobic exercise does the same thing. Studies show, patients who were successfully treated with SSRIs relapsed sooner than those who stayed physically active. Other studies using placebo suggest that running was just as effective if not better than SSRIs in decreasing depression. Science Direct

Runner’s High:

The famed "runner’s high" often associated with the release of endorphins, has sometimes been dismissed as myth. However, recent research has shown that it is indeed a fact. One generally has to run more than 30 minutes for the true effect to occur but there is more than compelling evidence to support the “Runner’s High.” About.com Sports Medicine

Improved Coordination and Balance:

Running improves overall coordination and balance. Have you ever noticed older runners and how they move easier and younger than their age counterparts who are not runners? Running oils up all the joints in the body, keeping them more pliable and strong. Because of this it enhances all aspects of your life and your health. You can do things others your age are unable to do without hurting themselves because your body is able to cope with the stress placed on it!

Versatility:

Running helps with so many other facets of your life. It doesn’t cost a lot of money and you can do it virtually anywhere. You can go on an impromptu hike and not kill yourself. You will have no problem navigating stairs. Playing almost any sport will be easier. It can help you be a better dancer, have more endurance for a round of golf. It makes you capable of doing a lot more things in life that you probably would never do because you would think it would make you too sore or you would feel dead after doing it. You might find you are less tired after a shopping spree to the mall.

Improves Ones Mood:

The Runner’s High we mentioned above actually continues past the run. The neurochemicals released while running have a long-term affect on your mood level even after your run. This is probably one of the reasons runners have such a hard time dealing with not being able to run after sustaining an injury or when something else comes up that keeps them from their normal run. My wife and kids will sometimes say to me, when I get a little cranky, “Have you run yet today?”

Fountain of Youth:

Running has so many great affects on the body that it is often referred to as the fountain of youth! Although running may or may not extend your life, certainly your quality of life will be much healthier into old age than those who do not. It keeps both the body and mind in a healthier, more vibrant state.

Improved Brain Health:

A 2011 study reported in the Proceedings of the National Academy of Sciences (PNAS), indicates older adults who exercised regularly increased the volume of their hippocampus—the area of the brain responsible for learning and memory—by two percent, compared to inactive peers. That may not sound like a lot until you realize that this part of the brain isn't known for increasing at any point in adulthood. It is much more likely to decrease. What's more, running appears to "preserve" many brain cells that would otherwise die. University of Illinois researchers exposed mice to three types of brain stimulators, savory foods, new toys and exercise wheels. The wheel was the only one that increased cognitive function.

This is by no means an exhaustive list on the benefits of running but I hope it has enlightened you and that you share it with your friends and loved ones. We need to spread the gospel of running and help others improve their health and enjoyment of life.

Happy Trails,

Russ