Benefits of running
Any form of physical activity is good for your health, so why choose running over other types of exercise?
- Anyone can do it. Running is accessible. Almost anyone can put on a pair of trainers and become a regular runner, although you might need to start with walking and build up speed gradually.
- It's practical. Running is cheap and easy. You don't need a lot of expensive equipment (just a decent pair of trainers) and you can run anywhere that's safe to walk. It's time-efficient too because you can head straight out and don't need to travel anywhere before you can start.
- It keeps you fit. Running and other forms of cardiovascular exercise are a great way to increase your fitness, because they raise your heart rate, giving your heart muscle an effective workout and improving your circulation. Increased aerobic capacity will make everyday activities, such as running for a bus or walking up the stairs, easier. It will also reduce your risk of heart attacks, angina, high blood pressure and stroke.
- It helps manage weight. Running is a great way to stay in shape. A person weighing 60kg burns an average of 300 calories per half hour of 10 minute mile running, using more energy than many other forms of exercise. Once you start running regularly, your body composition will change. You will lose fat and your lean muscle tissue will build up.
- It's good for your bones. Running, along with other weight-bearing exercise, helps to build strength in your bones. Running is especially beneficial for teenagers, whose bones are still developing, although it may also help to slow down the natural loss of bone density in adults that happens with age.
- It's good for your mind. Running can be good for your mind as well as your body. There are many benefits of exercise for mental health. Runners sometimes talk about the "runner's high" - feelings of elation, energy and a sense of harmony during or after a run. Whether you want to go in search of the "runner's high" or not, there is plenty of evidence that exercise raises mood and self-esteem, improves sleep and relieves stress. A single run at lunch time is enough to lower your stress levels.
- It gives you time out. Many runners view their regular runs as time to escape from a hectic lifestyle. The fresh air, rhythmic pace and regular breathing are relaxing, and running alone or with friends can give you the feeling of freedom and leaving your troubles behind you.
- Anything else? If all that's not enough, remember that running is a free mode of transport, with no traffic jams, late trains or crowded buses.
- Is there a downside? Maybe, if running is your only form of exercise you do. There is evidence that frequent running over a lifetime can increase the risk of hip pain, and possibly arthritis, so it's important to think about alternatives to running too. Running mainly uses the muscles in the legs. Make sure you do some upper body workouts such as free weights in order to maintain a balance of strength between your upper and lower body. Doing cross-training can also strengthen the muscles in your legs and help prevent running injuries such as knee problems. Be wary of becoming a running fanatic. Running can become an obsessive activity, with some people focussing on weekly mileage and fitting runs in at any cost. To reap the benefits for your mind and body, keep your running in perspective and enjoy it as part of a full, active lifestyle.
Publication date: June 2009
