When you become a runner, it changes your life. It’s no secret that running is healthy. Whether you run for pleasure, to deal with stressful situations or for the health benefits, you might be wondering: what exactly are the benefits of running?
1. Running can extend your life by several years
Numerous studies have shown that running increases lifespan. This has led to the oft-repeated observation: “If exercise were a pill, it would be the most popular pill in the world.” Worth noting: It would also be the least expensive, with little to no cost. A 2018 meta-analysis of research on running and longevity found that runners have about a 25 to 30 percent lower rate of all-cause mortality on follow-up than non-runners. It concluded: “Any amount of running, even once a week, is better than no running.” Another runner-specific paper showed that runners gain about three years of extra life. Why? Some of the biological pathways include: greater cardiovascular fitness, better body composition (less fat), lower cholesterol, excellent glucose and insulin control, stronger bones, better hormone regulation, and positive neurological functioning.
2. Running helps you sleep better
If you haven’t seen numerous articles on the importance of sleep-in recent years, you’ve been, well, asleep under a rock somewhere. And sleep may be especially important for athletes. After all, it’s when the body performs all its repair work. In Good to Go, her book on sports recovery, science writer Christie Aschwanden rates sleep as one of the few recovery “techniques” that’s actually supported by good evidence.
3.Running can stimulate bones formation
When we run the stress on our bones increases through repetitive loading. If training is planned properly to avoid overload, the bones will adapt to this stress and get stronger. A good running technique, as well as proper recovery, is crucial. As you age, adapting to this stress helps prevent bone loss and osteoporosis.
4. Running can improve your knees and back
This is one running benefit that many find difficult to believe. They reason that running is an impact sport, which must be bad on the joints. What’s more, everyone knows a few runners who developed knee pain, and had to switch to bicycling. True enough, but it’s also true that sedentary, out-of-shape adults have worse knee and back problems, on average, than most runners.
5.Running can boost your energy and metabolism
It’s not uncommon to feel energized and more alert right after a run. However, the biggest benefits lie in the long-term effects. You will notice that better circulation and improved lung capacity make you fitter for everyday tasks as well! While everyone burns fat differently (based on many factors), running can be a really great way to stimulate fat burn. High-intensity and low-intensity running have their own benefits for fat loss.
While running can be an active and cost-effective exercise routine to improve your overall fitness and boost your mood, there are risks to running every day. Whether you are a novice or more experienced, exerting the same muscles and tissues constantly can overtrain your body. Instead, aim to run three to five days a week and incorporate rest days and cross-training like biking or swimming. This not only reduces your chance of running-related injuries but also increases your overall productivity and fitness.
