{"id":2812,"date":"2019-01-07T06:55:09","date_gmt":"2019-01-07T06:55:09","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=2812"},"modified":"2021-08-03T03:15:54","modified_gmt":"2021-08-03T03:15:54","slug":"20-mind-blowing-benefits-of-running","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/20-mind-blowing-benefits-of-running\/","title":{"rendered":"20 Mind-Blowing Benefits of Running"},"content":{"rendered":"\n
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Lace-up your shoes and hit the road. Running is the world\u2019s most popular fitness activity with millions of dedicated fanatics. What makes running so popular? Is it the fact that you can do it at any time of the day, or that you don\u2019t need to go to the gym to get a good workout?<\/p>\n\n\n\n

Running is for anyone. It doesn\u2019t matter if you\u2019re young or old, male or female, you have two feet and a pair of legs. With a dash of ambition, you too could be a runner, all it takes is the first step.<\/p>\n\n\n\n

Runners are passionate about their sport. Speak to any runner, and you\u2019ll find that they credit running for their health, wellness, and longevity. The science behind running shows that the sport has mind-blowing benefits for anyone that decides to hit the track or the road. Here are 20 reasons why you should give it a try.<\/p>\n\n\n\n

1. Give Your Confidence a Boost<\/h3>\n\n\n\n

A sedentary lifestyle and poor diet <\/a>choices damage your health and well-being. People that are unfit and out of shape tend to have low self-confidence. If you aren\u2019t happy with your physical and mental state, this will affect your entire persona, crippling your belief in yourself and what you can achieve in life.
People with low self-confidence generally submit to authority figures and have a hard time standing up for themselves when questioned or ridiculed.<\/p>\n\n\n\n

Gaining self-confidence isn\u2019t an easy task, but it\u2019s possible if you commit to improving yourself through physical activity such as running.
Running can help you gain confidence in yourself. Training for running requires goal-setting. How far will you run this week? What will you eat to fuel your training sessions? Write out a training and diet plan, complete with your goals for fitness and well-being. As you achieve each milestone, you will feel a sense of achievement that will boost your self-confidence.<\/p>\n\n\n\n\n\n\n\n

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2. Blast Away Body Fat<\/h3>\n\n\n\n

Hanging out on the couch eating chips and watching TV is a great way to relax from the stresses of the day. However, too much inactivity and a poor diet will eventually catch up with you. Excess caloric intake needs to be burned off by the body, or it turns into adipose body tissue, also known as body fat.<\/p>\n\n\n\n

Carrying a spare tire around your waist will hurt your self-esteem and self-confidence. Along with the mental issues, people with high body fat levels will eventually experience the onset of chronic diseases such as diabetes<\/a>, arterial sclerosis (hardening of the arteries around the heart), stroke and heart attack.
All it takes to improve your health is a few miles on the road or track each day. Step out for a run, or fire up the treadmill for a training session. Running is the fastest way to get your body weight and BMI body fat levels back under control and within the healthy range.<\/p>\n\n\n\n\n\n\n\n

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3. Relieve Tension and Stress<\/h3>\n\n\n\n

Stress <\/a>is the silent killer of a modern lifestyle. If you have a high-stress job, with a boss that continually keeps pushing you to achieve more, your health could end up taking a nosedive. Excessive stress levels create adverse health issues such as elevated blood pressure, which can develop a condition known as hypertension.<\/p>\n\n\n\n

Individuals living with hypertension expose themselves to various cardiovascular diseases and health disorders. If left untreated, the effects of hypertension on the body could land you in the hospital.<\/p>\n\n\n\n

Running four or five times a week for twenty or thirty minutes at a time will relieve your body of excess stress. When the human body exercises, it releases dopamine, and norepinephrine, two powerful biochemicals that give a mild sensation of euphoria to the runner. The hormonal cascade that comes as a result of exercise will melt away stress and stress-related disorders. Regular running can improve your headspace and potentially save your life, all you need to do is slip on your shoes and hit the road.<\/p>\n\n\n\n\n\n\n\n

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4. Prevent and Alleviate Depression<\/h3>\n\n\n\n

People living with the effects of depression <\/a>experience a low quality of life. If depression is not nipped in the bud when it first appears, the condition could develop into severe mental disorders and disease. Bi-polar disease, low self-confidence, and a weak self-image are all examples of the psychological stresses placed on the mind as a result of depression.<\/p>\n\n\n\n

Depression affects our motivation and drive. It\u2019s hard to feel good about life and optimistic about the future when you are feeling depressed. Changing your mindset require constant action towards pulling yourself out of a depressive state.
Running could be the answer to your problems. Committing to a running program will motivate you and inspire you to achieve your goals, on the road and in life. The feel-good hormones and biochemicals will lift your mood and cure your depression. Return your thoughts to a happy state and take back control of your life with a run.<\/p>\n\n\n\n\n\n\n\n

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5. Improve Your Vision<\/h3>\n\n\n\n

As we age, our eyes begin to lose their ability to hold focus. The ocular nerve may come under stress from viewing computer screens at work for extended periods or driving long distances regularly. Most eye conditions clear up within a few days, but you should see a doctor or ophthalmologist if you are concerned about deteriorating vision. However, not all eye conditions require a visit to a specialist; it\u2019s possible to cure these conditions yourself using the healing power of your own body.<\/p>\n\n\n\n

Did you know that running can help you improve your eyesight and counteract the ocular imbalances created by a stressful lifestyle? Running requires you to focus on the road and your surroundings. Your eyes are used to gauge distance and navigate direction. Running requires your sight and hearing to be perfectly synced with each other to avoid accidents. A regular run will train your brain <\/a>to use your vision, and clear up conditions such as lazy eye, floaters, and presbyopia.<\/p>\n\n\n\n\n\n\n\n

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6. Build Strong Bones<\/h3>\n\n\n\n

Your skeletal system, ligaments, and supporting tissues give the body the structure and strength it needs for movement. As we age, bones weaken due to a loss of protein <\/a>synthesis and calcium deficiencies. Consuming bone health supplements, such as additional calcium, will help your bones deal with old age. Another way to improve your bone health is through physical activity.<\/p>\n\n\n\n

Running creates skeletal stress from the impact of your feet on the road surface. The strike from each stride reverberates from your feet, through your lower legs, knees, hips, and lower back. The body has a series of natural defenses that are activated during a run to shield the skeletal system from injury.
Bone modeling is an example of this protective reaction. As your body senses the impact stress, it releases osteoblasts to the surface of the affected bone. Osteoblasts are cells used in the construction of bone, as the cells migrate to the surface of the affected area, they model the bones and stop the degeneration of joints and cartilage.<\/p>\n\n\n\n\n\n\n\n

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7. Balance Cholesterol Levels<\/h3>\n\n\n\n

A sedentary lifestyle and poor diet choices result in obesity, high blood glucose levels, and an imbalanced cholesterol <\/a>profile. Levels of LDL cholesterol in sedentary individuals can be up to 4 times higher than fit people that exercise regularly. A cholesterol imbalance, where LDL levels are higher than HDL levels is hazardous to your health. Cholesterol deposits on arterial walls force the heart to work harder to pump blood around the body. As a result, blood pressure rises and health declines.<\/p>\n\n\n\n

Regular exercise with a daily run will keep you fit and balance your cholesterol profile. People who run 10 miles a week or more are less likely to need cholesterol medications such as statins. Studies show that running reduces LDL cholesterol production and improves HDL cholesterol levels. Keep your heart happy and healthy with a daily run. Even if all you can manage is a few miles a day, that\u2019s all you need to improve your health and longevity.<\/p>\n\n\n\n\n\n\n\n

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8. Enhance Cognitive Function<\/h3>\n\n\n\n

A sedentary lifestyle doesn\u2019t just affect your body and its physical functions; it takes its toll on the health of your mind as well. People that don\u2019t exercise are more likely to develop cognitive issues such as poor memory recall, forgetfulness, and \u201cbrain fog.\u201d These cognitive disorders slow your thoughts and can result in ailments such as migraines and cluster headaches. A lack of oxygen to the brain can cause cell death and necrosis of brain tissue, leading to cognitive diseases such as Alzheimer\u2019s.<\/p>\n\n\n\n

Running improves circulation and oxygen enrichment of the blood, known as VO2 max. When you run, your body clears toxins <\/a>from your blood with every breath that you take. The harder your cardiovascular system works under the stress of running, the faster your body removes toxins and other dangerous compounds from your body. Running three times a week will clear your thoughts and give your mind a break from the stresses of a busy lifestyle.<\/p>\n\n\n\n\n\n\n\n

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9. Improve the Quality of Your Sleep<\/h3>\n\n\n\n

Are you living with a sleep disorder? Do you struggle to fall asleep at night, with your brain unable to relax and switch off? Sleep dysfunction affects millions of Americans. However, sometimes all that\u2019s needed to relieve the condition is a little regular exercise.<\/p>\n\n\n\n

Sleep is essential for a healthy life. If you don\u2019t get enough shut-eye, your brain becomes dysfunctional. Sleep deprivation is responsible for delusions, reduced cognitive function, and mood disorders. Getting enough sleep is critical for your health, yet millions of people suffer from sleep disorders, such as insomnia<\/a>, related to a sedentary lifestyle.<\/p>\n\n\n\n

Getting out on the road for a daily run will increase circulation and blood oxygen levels. Working out may tire you out, but it improves energy levels during the day. Regular running, at any time of the day, will help you fall asleep faster at night and relieve sleeping disorders that affect your quality of life.<\/p>\n\n\n\n\n\n\n\n

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10. Extend Longevity<\/h3>\n\n\n\n

The core disadvantage of a sedentary lifestyle is the fact that it dramatically reduces lifespan. Studies suggest that inactive people eating a poor diet are 47% more likely to develop some form of chronic disease related to their health status. Exercise <\/a>and good food choices are guaranteed to be the best investments in your health that you\u2019ll ever make.<\/p>\n\n\n\n

Living longer allows you to experience more out of life. If you remain fit and healthy into your old age, you\u2019ll be able to see your grandkids grow into adults. Being fit improves your quality of life in old age as well. Mobility issues develop as we age and if left unchecked, they can ruin your posture and the efficiency of your muscular system.
Regular running will improve your longevity, extend your lifespan and increase your quality of life. Runners need to stretch to warm up for runs and recover from training stress. This added stretching improves joint mobility into your senior years.<\/p>\n\n\n\n\n\n\n\n

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11. Strengthen Your Memory<\/h3>\n\n\n\n

Do you wish you were better at remembering facts and recalling people\u2019s names? Then running is the answer you\u2019re looking for to improve your memory. Studies show that muscle tissues secrete a protein<\/a>, named Cathepsin B, under exercise stress. This protein is shuttled to the brain by the blood, where it has restorative and enhancing properties of cognitive processes such as memory.<\/p>\n\n\n\n

Regular exercise helps keep Cathepsin B levels in your brain at their peak. Running for just a few hours every week is all it takes to decrease the threat of cognitive disease and dysfunction such as dementia and Alzheimer\u2019s disease. Strangely enough, supplementing with Cathepsin B does not have the same effect as when naturally secreted during exercise. The protein can last for months in the brain. Therefore, the more regular your runs, the better the levels of Cathepsin B and the less the risk of developing memory-related cognitive diseases.<\/p>\n\n\n\n\n\n\n\n

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12. Prevent Cardiovascular Disease<\/h3>\n\n\n\n

A 2014 study discovered that regular running could reduce the risk of contracting a cardiovascular disease by up to 45%. Results show that runners live three years longer than people who live sedentary lifestyles. These mortality figures remain the same, regardless of the duration and intensity of the run. The studies also concluded that running was more effective at boosting cardiovascular health than cycling, walking, or any other forms of aerobic exercise.<\/p>\n\n\n\n

The muscular system gets stronger with running. This fact includes your cardiovascular system as well. Your heart <\/a>is a large muscle, and it requires regular exercise to remain healthy. Running places stress on the cardiovascular system, once the heart and lungs recover from a run, they build resilience to further training stress, making them stronger. The results of the study concluded that individuals who ran as little as 30 to 60 minutes a week, or just 5 to 10 minutes a day, reduced the risk of cardiovascular disease by up to 58% when compared with non-runners.<\/p>\n\n\n\n\n\n\n\n

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13. Increase Levels of Stamina<\/h3>\n\n\n\n

Running burns calories, blasts away body fat, and improves your memory. Along with these benefits, regular running can improve the stamina of the cardiorespiratory system. Every time you run, the exertion placed on your lungs <\/a>and heart forces them to operate at their maximum capacity for a short period. Regular running improves the ability of the cardiovascular and respiratory systems to handle higher training stress, thereby improving your stamina.
Improved stamina levels allow you to run harder for longer, enhancing the effects of your training.<\/p>\n\n\n\n

Runners use customized training programs to build their stamina and endurance for long races. They rely less on intensity, and more on the duration of the exercise. The goal of marathon runners is to improve the amount of time they can run, i.e., their stamina. A sprinter will focus on cardio capacity, i.e., how much workload they can bear in a short period. Both techniques should be incorporated into your training the receive the cardiovascular and cardiorespiratory effects of improved stamina and endurance.<\/p>\n\n\n\n\n\n\n\n

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14. Carb-Up Guilt-Free<\/h3>\n\n\n\n

Do you feel guilty after eating a large plate of spaghetti and meatballs? As a runner, you don\u2019t need to worry about the effects of carbs on your body. Running uses a lot of energy to propel your body along at speed. Therefore, you will need to increase your daily calorie <\/a>requirements. Protein will help your body recover from muscular damage as a result of your running.<\/p>\n\n\n\n

Fats provide a smooth energy curve that lasts all day long. However, both of these macronutrients are ineffective for a runner\u2019s energy levels. Runners need carbs; carbohydrate is converted into glycogen by the liver. Glycogen is your body’s metabolic fuel, stored in muscle tissue. If you don\u2019t have enough glycogen, you\u2019ll feel weak after a run.
Therefore, runners receive a pass when it comes to eating as much carbohydrate as they like. Load up on that pasta and bread; you are going to need it.<\/p>\n\n\n\n\n\n\n\n

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15. Healthy, Glowing Skin<\/h3>\n\n\n\n

Running reduces the production of the stress hormone, cortisol<\/a>. The adrenal glands secrete cortisol; they are two tiny glands that sit on top of your kidneys. When stressed, your adrenals will release cortisol, creating a stress reaction that can lead to adverse health conditions and hormone imbalances such as adrenal fatigue, and skin conditions such as eczema, psoriasis, and acne.<\/p>\n\n\n\n

A run could replace your next spa treatment. Lowered levels of cortisol have a tremendous impact on the skin. Increasing circulation with exercise delivers nutrients and oxygen to skin cells, improving their health. Running also increases the release of collagen, a vital component of healthy, glowing skin. Increased collagen levels can cure existing skin disorders like those mentioned above.<\/p>\n\n\n\n

Improved blood flow regenerates skin cells, helping them to remove toxins efficiently. Sweat is sterile, so you don\u2019t need to worry about it creating issues with your skin. In fact, when you sweat, your skin releases oils that protect it from external environmental threats, such as sunburn.<\/p>\n\n\n\n\n\n\n\n

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16. Strengthen the Joints and Ligaments in Your Knees<\/h3>\n\n\n\n

Contrary to what you may have heard, running improves the health of your knees. Rumor has it that running creates stress <\/a>impact on your ankles and knees, eating away the cartilage in the joints, creating pain and discomfort. However, this is not due to running stress; the adverse effect is caused by how you run.<\/p>\n\n\n\n

Many runners lead their stride with a heel-strike. This form is detrimental to use when running and can have an impact on your joints. Instead, lead with the heel of your foot. By running with the front area of your foot, you reduce the heel-strike and the associated impact on the knee joint.<\/p>\n\n\n\n

Running with your heel first may seem challenging at first, it\u2019s akin to learning to walk again. If you struggle with learning the correct form, change your shoes. Most running shoes come with soft, cushioned heels. Try a minimalist shoe instead; it will help you feel your feet better as you run, improving the spatial awareness of your feet as they glide through the air and strike the ground.<\/p>\n\n\n\n\n\n\n\n

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17. Improve Your Self-Image and Boost Self-Esteem<\/h3>\n\n\n\n

As you progress with your running, you can expect to lose excess body fat, chisel your physique with muscular definition and improve the health of your cardiovascular system. These health benefits play a role in your mental state as well. When you are looking and feeling good, your mind will follow suit. A healthy physique makes for a healthy mind and running is a way to achieve this balance between body and mind.<\/p>\n\n\n\n

Every time you hit the road for a run, you get one step closer to achieving your health and fitness goals. Losing weight <\/a>and body fat is one of the most liberating life experiences a person can go through. When you\u2019re confident in yourself, your self-image improves, and you feel good about yourself. Likewise, self-esteem grows, and people will notice that in your posture, voice, and body language. Running improves the health of your body and your mind.<\/p>\n\n\n\n\n\n\n\n

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18. Enhance Immune Function<\/h3>\n\n\n\n

Running creates positive immune changes in the body, making it resistant to disease and infection<\/a>. People who run or jog at a moderate pace experience fewer sick days and less exposure to developing chronic disease.<\/p>\n\n\n\n

Make sure that you\u2019re running at a moderate pace. Intensive, fast-paced running can have the opposite effect on your immune system. Runners that over-exert themselves allow a flood of cortisol to rampage its way through the body, unleashing disease and health disorders. That\u2019s one of the reasons why long-distance runners seem to catch a cold in the days after completing a marathon.<\/p>\n\n\n\n

Moderate or light running boosts the body\u2019s natural immune function. The activity increases the rate at which protective cells, such as antibodies, white blood cells, and immunoglobins, circulate throughout the blood. These cells fight bacterial infection, viruses, and fungi. Running will slightly elevate your body temperature, warding off bacteria, and preventing it from spreading in your system.<\/p>\n\n\n\n\n\n\n\n

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19. Improve Fertility<\/h3>\n\n\n\n

Running is a double-edged sword when it comes to the issue of women\u2019s fertility. Intense exercise stress over long periods of time, such as a marathon, will increase cortisol levels in the blood. Cortisol <\/a>prevents the female body from falling pregnant. The \u201cfight-or-flight\u201d response created by excessive cortisol and adrenaline levels is a natural defense response, and it’s challenging to fall pregnant when your body thinks it\u2019s under an environmental threat.<\/p>\n\n\n\n

Women with body fat levels of less than 10% struggle with pregnancy as the body will perceive that it’s operating in survival mode.<\/p>\n\n\n\n

However, running can improve fertility if done at a moderate pace for a duration of less than 45 to 60 minutes. If you are trying to fall pregnant, avoid high-intensity sprints, or marathon training as they could be preventing you from conceiving. Instead, try a medium pace run, you will know you are using the right amount of effort when you can comfortably talk while you run, without losing your breath.<\/p>\n\n\n\n\n\n\n\n

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20. Get High on Running<\/h3>\n\n\n\n

\u201cRunner’s high\u201d is a term used to describe the extreme feeling of well-being experienced by runners in a long run. People describe runners-high as feelings of euphoria, and pleasure as a result of the body\u2019s exercise <\/a>response. Advanced runners and marathon competitors often feel the condition after completing a race. Science has recently discovered a potential reason for this phenomenon.<\/p>\n\n\n\n

Studies from the University of Heidelberg show that endocannabinoids, a type of biological chemical secreted into the bloodstream during exercise, are responsible for this pleasurable effect. The research suggests that these biochemicals are released to slow pain and fatigue associated with strenuous exercise.<\/p>\n\n\n\n

Runners high may merely be another primal response from the body to help us run away from predators. Research shows that runners high can show up during the second hour of exercise when endocannabinoid receptors are most receptive. To experience runners high for yourself, get on the road, and start running. Exert yourself at no more than 60% of your maximum capacity and try to run for at least 2 hours.<\/p>\n\n\n\n\n\n\n\r\n

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