What running does for your body? Running is not only a great way to stay fit and active, but it also offers a wide range of benefits for your body. From improved cardiovascular health to stronger muscles and bones, running can have a positive impact on your overall well-being. In this article, we will explore the various ways in which running can benefit your body and enhance your overall health.
Improved cardiovascular health
Running is an excellent cardiovascular exercise that can significantly improve the health of your heart and circulatory system. Here are some ways in which running benefits your cardiovascular health:
Increased heart rate
When you run, your heart rate increases, pumping more blood and oxygen to your muscles. This helps to strengthen your heart and improve its efficiency. Regular running can lead to a lower resting heart rate, which is a sign of a healthy heart.
Lower blood pressure
Running has been shown to lower blood pressure levels, reducing the risk of hypertension and related cardiovascular diseases. By maintaining a regular running routine, you can keep your blood pressure in check and promote a healthy heart.
Improved circulation
Running stimulates blood flow throughout your body, improving circulation and delivering essential nutrients and oxygen to your muscles and organs. This enhanced circulation can help prevent the development of blood clots and reduce the risk of cardiovascular problems.
Weight management and calorie burning
If you’re looking to shed some extra pounds or maintain a healthy weight, running can be a highly effective exercise. Here’s how running aids in weight management:
Burns calories and aids in weight loss
Running is a high-intensity exercise that burns a significant number of calories. By incorporating running into your fitness routine, you can create a calorie deficit, leading to weight loss. The number of calories burned during a run depends on factors such as distance, speed, and body weight.
Increases metabolism
Regular running can boost your metabolism, which is the rate at which your body burns calories at rest. This means that even after your run, your body continues to burn calories at a higher rate, helping you maintain a healthy weight.
Stronger muscles and bones
Running is a weight-bearing exercise that puts stress on your muscles and bones, leading to increased strength and density. Here’s how running benefits your musculoskeletal system:
Builds and tones muscles
Running engages multiple muscle groups, including your legs, core, and upper body. As you run, these muscles work together to propel you forward, leading to increased muscle strength and toning. Regular running can help you achieve a lean and sculpted physique.
Increases bone density
The impact of running on the ground stimulates bone growth and increases bone density. This is particularly beneficial for preventing conditions such as osteoporosis and reducing the risk of fractures. By running regularly, you can strengthen your bones and maintain their health as you age.
Improved mental health
In addition to its physical benefits, running also has a positive impact on your mental well-being. Here’s how running can improve your mental health:
Reduces stress and anxiety
Running is a great stress-reliever and can help reduce anxiety levels. The rhythmic motion and release of endorphins during a run can promote relaxation and improve your overall mood. It provides a healthy outlet for stress and allows you to clear your mind.
Boosts mood and overall happiness
Running has been linked to an increase in serotonin levels, which is a neurotransmitter responsible for regulating mood. Regular running can help alleviate symptoms of depression and boost your overall happiness. It provides a sense of accomplishment and can improve your self-esteem.
Increased energy levels
If you often find yourself feeling tired or lacking energy, incorporating running into your routine can make a significant difference. Here’s how running can boost your energy levels:
Improves stamina and endurance
Running is an excellent way to improve your stamina and endurance. As you gradually increase your running distance and intensity, your body becomes more efficient at utilizing oxygen, leading to increased energy levels throughout the day.
Enhances overall energy levels
Regular running improves your cardiovascular fitness, which means your heart and lungs can deliver oxygen more efficiently to your muscles. This increased oxygen supply to your body’s tissues enhances your overall energy levels, making you feel more alert and productive.
Reduced risk of chronic diseases
Running has been associated with a decreased risk of various chronic diseases. Here are some ways in which running can help prevent these conditions:
Decreases the risk of heart disease
Regular running strengthens your heart and improves cardiovascular health, reducing the risk of heart disease. It helps maintain healthy cholesterol levels, lowers blood pressure, and promotes overall heart function.
Reduces the risk of type 2 diabetes
Running can help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of developing type 2 diabetes. It aids in weight management and promotes a healthy body composition, both of which are crucial in preventing this chronic condition.
Helps prevent certain types of cancer
Studies have shown that regular running can help reduce the risk of certain types of cancer, including breast, colon, and lung cancer. The increased physical activity and improved immune function associated with running contribute to this protective effect.
Improved immune system
Running can strengthen your immune system, making you less susceptible to infections and illnesses. Here’s how running benefits your immune health:
Strengthens the immune system
Regular moderate-intensity exercise, such as running, has been shown to enhance immune function. It increases the production of antibodies and white blood cells, which are essential for fighting off infections and diseases.
Reduces the risk of infections
Running can help reduce the risk of common infections, such as colds and flu. The improved circulation and increased body temperature during exercise can help flush out bacteria and viruses from your system, keeping you healthier.
Running Schedule For Beginners
Here’s a simple running schedule for beginners that gradually builds up your endurance over a period of 8 weeks. This plan is designed to ease newcomers into running:
Week 1:
- Day 1: 15 minutes of brisk walking
- Day 2: Rest or light stretching
- Day 3: 15 minutes of brisk walking
- Day 4: Rest or light stretching
- Day 5: 15 minutes of brisk walking
- Day 6: Rest
- Day 7: 20 minutes of brisk walking
Week 2:
- Day 1: 20 minutes of brisk walking
- Day 2: Rest or light stretching
- Day 3: 20 minutes of brisk walking
- Day 4: Rest or light stretching
- Day 5: 20 minutes of brisk walking
- Day 6: Rest
- Day 7: 25 minutes of brisk walking
Week 3:
- Day 1: 25 minutes of brisk walking
- Day 2: Rest or light stretching
- Day 3: 25 minutes of brisk walking
- Day 4: Rest or light stretching
- Day 5: 25 minutes of brisk walking
- Day 6: Rest
- Day 7: 30 minutes of brisk walking
Week 4:
- Day 1: 30 minutes of brisk walking
- Day 2: Rest or light stretching
- Day 3: 30 minutes of brisk walking
- Day 4: Rest or light stretching
- Day 5: 30 minutes of brisk walking
- Day 6: Rest
- Day 7: 35 minutes of brisk walking
Week 5:
- Day 1: 20 minutes of brisk walking, followed by 2 minutes of jogging, then 5 minutes of walking (repeat 2x)
- Day 2: Rest or light stretching
- Day 3: 20 minutes of brisk walking, followed by 2 minutes of jogging, then 5 minutes of walking (repeat 2x)
- Day 4: Rest or light stretching
- Day 5: 20 minutes of brisk walking, followed by 2 minutes of jogging, then 5 minutes of walking (repeat 2x)
- Day 6: Rest
- Day 7: 40 minutes of brisk walking
Week 6:
- Day 1: 25 minutes of brisk walking, followed by 3 minutes of jogging, then 4 minutes of walking (repeat 2x)
- Day 2: Rest or light stretching
- Day 3: 25 minutes of brisk walking, followed by 3 minutes of jogging, then 4 minutes of walking (repeat 2x)
- Day 4: Rest or light stretching
- Day 5: 25 minutes of brisk walking, followed by 3 minutes of jogging, then 4 minutes of walking (repeat 2x)
- Day 6: Rest
- Day 7: 45 minutes of brisk walking
Week 7:
- Day 1: 30 minutes of brisk walking, followed by 4 minutes of jogging, then 3 minutes of walking (repeat 2x)
- Day 2: Rest or light stretching
- Day 3: 30 minutes of brisk walking, followed by 4 minutes of jogging, then 3 minutes of walking (repeat 2x)
- Day 4: Rest or light stretching
- Day 5: 30 minutes of brisk walking, followed by 4 minutes of jogging, then 3 minutes of walking (repeat 2x)
- Day 6: Rest
- Day 7: 50 minutes of brisk walking
Week 8:
- Day 1: 35 minutes of brisk walking, followed by 5 minutes of jogging, then 2 minutes of walking (repeat 2x)
- Day 2: Rest or light stretching
- Day 3: 35 minutes of brisk walking, followed by 5 minutes of jogging, then 2 minutes of walking (repeat 2x)
- Day 4: Rest or light stretching
- Day 5: 35 minutes of brisk walking, followed by 5 minutes of jogging, then 2 minutes of walking (repeat 2x)
- Day 6: Rest
- Day 7: Congratulations! You can now jog for 30 minutes continuously. Try to maintain this pace or gradually increase your running time as desired.
Notes:
- Always warm up and cool down with 5 minutes of brisk walking.
- Listen to your body, and if you experience pain or discomfort, take extra rest days or consult a healthcare professional.
- Stay hydrated, wear proper running shoes, and consider running on soft surfaces like grass or trails to reduce impact on your joints.
- This plan is a guideline; feel free to adjust it to your needs and fitness level.
Conclusion
In conclusion, running offers numerous benefits for your body, ranging from improved cardiovascular health to enhanced mental well-being. By incorporating running into your fitness routine, you can enjoy a stronger heart, toned muscles, increased energy levels, and a reduced risk of chronic diseases. So lace up your running shoes and start reaping the rewards that running can bring to your body and overall health.
Originally posted 2023-07-31 09:30:25.