Potential Health Benefits of Running

 

Lace Up and Reap the Rewards: The Many Benefits of Running

Running is a simple yet powerful exercise that offers a wealth of health advantages, both physical and mental. Whether you're a seasoned marathoner or just starting out, incorporating running into your routine can significantly boost your well-being.

Even medical professionals are fans: “Running is how I find peace and relaxation. Although I’ve done multiple marathons, it’s really on the everyday runs that I see the most benefits emotionally, and it just keeps me healthy overall,” says Bryant Walrod, MD, a sports medicine specialist at the Ohio State University Wexner Medical Center in Columbus.

If you’re not running currently and you want to get started, Dr. Walrod emphasizes the importance of integrating the sport gradually into your exercise routine to build up stamina and strength — and avoid injury. And if you have any health conditions, particularly heart issues, talk to your doctor before starting, Walrod adds.

Here are just a few of the reasons why running is a worthwhile addition to your fitness plan:

• Cardio Champion: Aerobic fitness is often measured by VO2 max, or the maximum amount of oxygen a person can utilize during intense exercise. A higher VO2 max typically is a sign of greater fitness.

  Running, like other forms of cardio, forces your heart and lungs to deliver more oxygen to the bloodstream and muscles than they do at rest. The more you run, the more efficient your heart and lungs become.[3] This not only helps you run longer and faster but also makes everyday aerobic activities like walking and climbing stairs feel more effortless.

• Heart Health Hero: Running strengthens your heart muscle, making it more efficient at pumping blood throughout your body. This reduces the force exerted on your arteries, leading to lower blood pressure readings. Studies, like a meta-analysis published in the journal Hypertension, have shown that running can significantly lower both systolic and diastolic blood pressure, especially in individuals with hypertension (high blood pressure) 

  Exercise, including running, helps your body produce more nitric oxide, a molecule that relaxes and widens blood vessels. This improves blood flow and reduces the risk of plaque buildup in the arteries, a major contributor to heart attack and stroke.

• Mood Booster and Energy Energizer:Running is a proven mood- and energy-booster.

  For example, one study found that jogging for only 15 minutes (approximately one to two miles) improved perceived energy levels in undergraduate students and was more effective than meditation, deep breathing, progressive muscle relaxation, or guided imagery.

  Exercise releases feel-good brain chemicals known as endorphins. Endorphins act as natural painkillers, create a general feeling of well-being, and are most effectively released by moderate-intensity aerobic exercise like running, notes Harvard Health.

  Some runners are even lucky enough to experience a “runner’s high,” a relatively rare sensation often described as a feeling of bliss.

  “When you run, it stimulates the release of endocannabinoids, which are your body’s natural pain relief medications, and that’s what gives you that ‘runner’s high’ feeling,” says Jordan Tishler, MD, an internal medicine physician at Brigham and Women’s Hospital in Boston, Massachusetts, who specializes in endocannabinoid medicine. Research suggests this sensation happens when the endocannabinoid system (which helps regulate pain perception, memory, mood, appetite, and many other bodily systems) gets triggered.

• Strong Bones: One of the surprising benefits of running is its ability to strengthen bones. This might seem counterintuitive, as running is a high-impact exercise. However, the key lies in a principle known as Wolfe's Law, which essentially states that bones adapt and become stronger in response to the stress placed upon them.

 When your feet hit the ground while running, it creates a force that travels up your legs and into your spine. This impact is perceived by your bones as stress.
In response to this stress, your body initiates a process called bone remodeling. This involves two types of cells: osteoclasts and osteoblasts. Osteoclasts break down old or damaged bone tissue, while osteoblasts create new, stronger bone tissue.

With regular running, the activity of osteoblasts outpaces that of osteoclasts. This leads to a net gain in bone mineral density, making your bones denser and more resistant to fractures.

• Chronic Disease Fighter: As a form of physical activity, running can help prevent chronic conditions like obesity, type 2 diabetes, heart disease, and many types of cancer, per the Centers for Disease Control and Prevention.

  Research in more than 1,000 adults showed that runners had a 28 percent lower risk of developing type 2 diabetes during an average follow-up period of 6.5 years, compared with nonrunners.

  “Regular running can also be useful for weight management,” Walrod adds. “That often creates a beneficial ripple effect on your health.”

• Live a Longer Life: The link between running and a longer lifespan is backed by a significant amount of scientific research. Running is a potent weapon against chronic illnesses that significantly contribute to early death.

  As discussed earlier, running strengthens your heart, lowers blood pressure, and improves cholesterol levels. All these factors contribute to a healthier heart and a reduced risk of heart disease, a leading cause of death globally.

   Running helps regulate blood sugar levels and improves insulin sensitivity, making your body more efficient at processing glucose. This can significantly reduce the risk of developing type 2 diabetes, another major health threat.

  Studies suggest regular exercise, including running, may lower the risk of developing certain cancers, such as colon cancer and breast cancer. The exact mechanisms are still being explored, but theories include improved immune function and hormonal regulation.

• Weight Loss Warrior: Aerobic activities like running can burn many calories — between 240 and 336 in 30 minutes at a 5-miles-per-hour pace, per estimates from Harvard Health. Boosting your intensity also boosts your calorie burn.

  By increasing the number of calories you burn during the day, you may be able to create a calorie deficit for weight loss. But know that exercise is only part of the weight loss equation; dietary changes are needed, too.

  For example, one study involving 538 new runners found that those who ran five kilometers (approximately 3.1 miles) per week without changing their diet had an average weight loss of 5.6 kilograms (approximately 12.3 pounds) over one year. Meanwhile, those who ran and made dietary changes lost roughly 9.4 kilograms (20.7 pounds)

• Stress Slayer:Running's ability to combat stress is one of its most under-appreciated benefits. It's more than just physical exertion; it can be a powerful tool for mental well-being. The rhythmic nature of running can be almost hypnotic, allowing your mind to detach from daily worries and anxieties. It provides a mental escape, offering a temporary break from the pressures of life.

  Running can be a form of moving meditation. Focusing on your breath and the rhythm of your feet hitting the ground creates a mindfulness state. This quiets the chatter in your mind and promotes relaxation, similar to traditional seated meditation.

  Exercise, including running, triggers the release of endorphins, often referred to as "feel-good" chemicals. Endorphins bind to opioid receptors in the brain, producing a sense of euphoria and reducing the perception of pain. This natural mood boost helps combat stress and anxiety.

   Running can also help lower levels of stress hormones like cortisol. Cortisol is released by the body in response to stress, and chronically elevated levels can contribute to a variety of health problems. Regular running helps regulate cortisol levels, promoting a calmer and more relaxed state.

• Sharpened Mind: Running isn't just good for your body; it can also give your brain a significant boost. Studies suggest that regular running can improve cognitive function, memory, and focus.It's important to note that research on the exact mechanisms by which running improves cognitive function is ongoing. However, the evidence suggests a strong link between regular running and a sharper mind.

  So, the next time you lace up your shoes for a run, remember that you're not just giving your body a workout – you're also giving your brain a boost.

• Better Sleep:  s you run, your body releases endorphins, those feel-good chemicals that elevate mood and promote relaxation. Endorphins can not only improve your mood during the day but can also linger into the evening, creating a calming effect that can ease you into sleep.

    Regular exercise helps regulate your body's natural sleep-wake cycle, also known as your circadian rhythm. This internal clock  dictates feelings of sleepiness and alertness throughout the day. Running at consistent times can help synchronize your circadian rhythm, making you feel tired at bedtime and alert during the day.

   Studies suggest that running can increase the amount of deep sleep you experience. Deep sleep is a crucial stage for the body's restorative processes, including muscle repair, memory consolidation, and hormonal regulation.  By getting more deep sleep, you wake up feeling more refreshed and energized.

• Stronger Immune System:  When you run, your heart rate and blood flow increase. This pumps more immune cells, like white blood cells, throughout your body. These cells are constantly patrolling for invaders like bacteria and viruses. The increased circulation allows them to reach potential threats faster and more efficiently.

   Studies suggest that regular exercise, including running, can lead to the production of more potent immune cells. These "supercharged" cells are better equipped to fight off illness.

  Running can help regulate your body's inflammatory response. Chronic inflammation is linked to a weakened immune system. By keeping inflammation in check, running may help your immune system function more effectively. Chronic stress can suppress your immune system. Running, as we discussed earlier, is a great stress reliever. By reducing stress hormones, running may indirectly help your immune system function optimally.

• Social Connection: Running groups and races offer opportunities to connect with others who share your passion for running. This can provide a sense of community and motivation.

• Confidence Booster: Completing a run, whether a short jog or a long-distance race, can give you a sense of accomplishment and boost your self-confidence.

• Improved Overall Fitness:Running isn't just about strengthening your heart and lungs; it's a full-body workout that builds a strong foundation for overall fitness.  Running primarily works your lower body muscles, including your quads, hamstrings, calves, and glutes. These muscles propel you forward and absorb the impact of each stride. As you run consistently, these muscles become stronger and more efficient, allowing you to run farther and faster with less effort. Additionally, core muscles are engaged throughout your run to maintain proper posture and stability. It requires good coordination between your upper and lower body. Your arms swing to counterbalance your legs, and your core keeps your torso stable. As you navigate uneven terrain or dodge obstacles, your balance and coordination improve. This translates to better overall movement and a reduced risk of falls in daily life.

   Running stretches and loosens your muscles, particularly those in your legs and hips. This improves your range of motion, allowing for longer strides and smoother running form. Increased flexibility also benefits other activities and helps maintain good posture. Running strengthens tendons, ligaments, and fascia, the connective tissues that support your muscles and bones. This creates a more resilient musculoskeletal system, better equipped to handle the demands of running and other physical activities.

Getting Started Safely;

If you're new to running, it's crucial to ease into it gradually to avoid injury. Talk to your doctor before starting, especially if you have any pre-existing health conditions. Start with short distances and slow speeds, gradually increasing duration and intensity as your fitness improves.

Running is a fantastic way to invest in your health and well-being. So lace up your shoes, hit the pavement, and experience the multitude of benefits this simple activity has to offer!

Remember:

Running isn't a one-size-fits-all exercise. It's important to find a pace and distance that works for you. There are also different running styles, from interval training to trail running, that you can explore to keep things interesting. Listen to your body, take rest days when needed, and most importantly, enjoy the process!

By incorporating running into your routine, you're making a significant investment in your physical and mental well-being. So, happy running!

FAQs 

Running is a fantastic exercise with numerous benefits, but it's natural to have questions before you lace up. Here are some frequently asked questions to help you get started:

Getting Started:

• I'm a complete beginner. How do I start running safely?

Ease into it! Begin with short runs (think a mile or less) at a slow pace. Gradually increase distance and intensity as your fitness improves. Consulting your doctor before starting is advisable, especially if you have any health concerns.

• What kind of gear do I need?

Running doesn't require a lot of fancy equipment. A good pair of running shoes that fit well is essential. Comfortable clothing that allows for movement is key too.

• Should I run indoors on a treadmill or outdoors?

Both options have merits! Running outdoors offers fresh air and scenery, while treadmills provide a controlled environment. Choose what you enjoy most, or consider alternating between the two.

Maximizing Your Runs:

• How often should I run?

Aim for at least three runs per week, with rest days in between to allow your body to recover.

• What's the best pace for running?

There's no single "best" pace. A comfortable conversation pace is a good starting point. You can incorporate interval training for added challenge and benefits.

• How can I stay motivated?

Set realistic goals, track your progress, and find a running buddy or group for support. Music, podcasts, or audiobooks can also keep your runs engaging.

Addressing Concerns:

• I worry about getting injured. How can I prevent that?

Proper warm-up and cool-down stretches are crucial. Listen to your body, don't push yourself too hard, and incorporate rest days. Strengthening exercises can also help prevent injuries.

• I don't see results immediately. Should I give up?

Be patient! It takes time to build endurance and see physical changes. Focus on enjoying the run and celebrate small victories.

Remember, running is a journey, not a destination. Embrace the process, listen to your body, and have fun! With dedication, you'll reap the numerous benefits running has to offer.