Does Running Improve Your Health

Competition: Some running clubs offer competitions. You can play off your running skills against each other to have fun running marathons. Conviviality: You can run with friends or join a local running club. Most club meetings are designed for beginners and advanced players. ^{Sources: 9}

If you are interested in competing against other runners, contact your local running club. Jogging or running is a popular form of physical activity. About one in five Australians have tried running or jogging at some point in their lives. Runners can choose to take part in fun runs or athletic races such as marathons. Running is an enjoyable exercise and it doesn't cost much to participate, so you can walk whenever you like. ^{Sources: 9}

From head to toe, from mood to muscle - this is why so many people extol the benefits of running. Whether you go to the gym or play a game of tennis, running is for you. There is no definitive list of amazing physical activity, but running tops the list of practical benefits, including convenience, affordability, and from a health perspective, it is an effective way to keep the body and brain in shape. ^{Sources: 6}

You will find that running is leading the way in burning extra calories, as it is the second most effective exercise in terms of calories burned per minute, followed by cross-country skiing. Running is also one of the best forms of exercise to lose and maintain an even weight. Not all the benefits of running are physical. Running can also increase self-confidence and self-esteem. ^{Sources: 8}

Here are the 7 best reasons to lace up your shoes today and squeeze yourself into a run. Research shows that 30 minutes of running can have a huge benefit for your short and long-term health. Studies show that 15-30 minutes of running can boost metabolism and burn more fat than the exercise itself. ^{Sources: 3}

Running can also be a great boon to your weight loss goals. As Thieme notes, you will get fitter if you increase the intensity of your workout and continue to lose fat. Runners up: The euphoria you feel after a race is real. This quick injection of joy and energy is great in itself, but the added benefit is that it helps keep you motivated to embark on your next workout. ^{Sources: 6}

Experts say it can improve heart health. Running or jogging is one of the best endurance exercises you can do. Running 10 minutes a day can lower your risk of cardiovascular disease. Runners can cut their risk of dying from heart disease by half. ^{Sources: 2}

Weight loss, blood pressure and bad cholesterol can lead to a healthier heart. Regular exercise can reduce your risk of heart disease by 35 per cent. If you have had breast cancer, running can reduce the risk of recurrence of breast cancer by up to 40 percent. Regular runners have a 20 per cent lower risk of developing breast cancer. ^{Sources: 0}

Regular exercise and a healthy weight can reduce the risk of developing type 2 diabetes by up to 50 percent. Poor cholesterol levels drop and atherosclerosis (narrowing of blood vessels) is prevented. New blood vessels grow, the muscles strengthen and this reduces the pressure in the system. ^{Sources: 0}

When runners catch a cold, their symptoms can be severe. In a study published in the British Journal of Sports Medicine, people who did aerobic activity five days a week suffered more upper respiratory infections (43 percent) than those who did not. ^{Sources: 5}

A 30-minute run is a fantastic step towards your weight loss goals. It is guaranteed to burn between 200 and 500 calories. It's like splitting a bottle instead of having a glass. If your goal is priority and calories have some leeway, that's good news. Even if you do a longer distance, it is better for your body in the long run to schedule an occasional 30-minute run as part of your regular workout program. ^{Sources: 3}

His rule of thumb, which is not supported by specific research, is that it is a good idea to spend at least 25% of the training time over a year at a lower intensity than with other activities such as swimming or cycling. ^{Sources: 4}

In a study of more than 100,000 runners by Medicine & Science in Sports and Exercise, those who ran 35 or more miles a week gained less abdominal weight in the middle of their lives than those who ran less than nine. ^{Sources: 5}

In a study published in the Archives of Internal Medicine, the researchers followed 1,000 adults aged 50 and over for 21 years. By the end of the study, 85 percent of runners had kicked him, while 66 percent of non-runners were still alive. Runners are real, and increasing research, including a study published in Experimental Technology, shows that our brains secrete endocannabinoids during running, cannabis-like molecules that make us happy and addicted. But whether runners live longer or not is another matter. ^{Sources: 5}

As this issue highlights in an excellent special report by Alex Hutchinson this month in Runners World, what happens to your heart in the long run if you are a serious runner who averages 20 or more miles a week for a long time. A famous 2014 study led by Duck Chul Lee, who followed 55,000 adults for more than 15 years, concluded that even a modest amount of running (a total of 50 minutes per week) causes a 30% reduction in the risk of death, with an average increase of three years over a person's life span. The controversy ignited in 2012 with an editorial in the British Journal of the Heart, co-authored by cardiologist James O'Keefe. ^{Sources: 7}

In 2016, the Journal of the American Medical Association published a remarkable and original study of exercise habits and cancer incidence in 14.4 million American and European adults. The authors concluded that high-performance athletes such as runners have a lower risk of developing 26 different cancers, which is lower than non-athletes. ^{Sources: 1}

Furthermore, to my knowledge, few runners develop knee pain after switching to a bike. Another study, which compared 675 marathoners with inactive controls, concluded that "in our cohort, arthritis rates among active marathoners were generally significantly lower than in the United States. The more years the subjects ran, the better their disc spacing looked. That's true, but it's also true that sedentary, out-of-shape adults on average have worse knee and back problems than most runners. ^{Sources: 1}

Although popular among all age groups, distance running tends to become more attractive to people as they age and begins to lose fast-twitch muscle fibers, Kennihan says. Verrengia adds that distance running is a great way to build cardiovascular health. The mental toughness you get from it is also a bonus. ^{Sources: 6}

Of course, 57% of serious runners have a vested interest in this study. There is no question that walking a steep path can feel like stress on the heart, to the point where you have to slow down or slow down to get things under control. ^{Sources: 7}

Cited Sources

• https://www.womensrunning.co.uk/health/the-health-benefits-of-running/⁰
• https://www.podiumrunner.com/culture/10-amazing-benefits-running-might-not-known/¹
• https://www.webmd.com/fitness-exercise/health-benefits-running²
• https://www.letsdothis.com/blog/7-benefits-of-running-for-just-30-minutes/³
• https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310⁴
• https://www.mensjournal.com/health-fitness/25-reasons-running-better-gym/⁵
• https://www.openfit.com/benefits-of-running⁶
• https://www.npr.org/sections/13.7/2016/09/14/493803246/is-running-good-or-bad-for-your-health⁷
• https://www.active.com/running/articles/6-benefits-of-running⁸
• https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits⁹