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 your speed and distance 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 is safe to walk. It’s time efficient too because you 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 your weight. Running is a great way to stay in shape. A person weighing 60kg burns an average of 300 calories per half an hour of running at a speed of 10 minutes per mile, 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. This is especially beneficial for teenagers, whose bones are still developing. In adults, it may help to slow down the natural loss of bone density 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 evidence that exercise can improve sleep and may also boost your mood and self-esteem, as well as relieve stress.
- 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. There are several elements to fitness, including flexibility and strength, as well as cardiovascular fitness. Running is good for leg strength and cardiovascular fitness, but it’s important to do some upper body workouts, such as free weights, and include some stretching to maintain your flexibility. Also, overdoing any single activity can result in an overuse injury. Cross-training (ie, any exercise other than running, if you’re a runner) will strengthen other muscles and help prevent injuries. 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.
Sources
- MacAuley D. Oxford handbook of sports and exercise medicine. 1st ed.Oxford:OxfordUniversityPress, 2011:134
- Start active, stay active: a report on physical activity from the four home countries’ Chief Medical Officers. Department of Health. www.dh.gov.uk, 2011.
Produced by Alice Rossiter, Bupa Health Information Team, March 2012.
