Are you ready to embrace a healthier, fitter, and more energized version of yourself? Laced up your running shoes yet?
Good, because today we’ll delve into the phenomenal world of running and discover the compelling reasons why this simple, yet powerful exercise should be an indispensable part of your fitness regimen.
Running has numerous benefits for the body. It helps improve cardiovascular health, strengthens bones and muscles, burns calories and helps with weight loss, reduces stress and anxiety, boosts mood and energy levels, improves sleep, and can even lower the risk of certain diseases such as diabetes, heart disease, and certain cancers.
Whether you are a seasoned sprinter, weekend warrior or a curious beginner, learning what running does for your body would not only motivate you to hit the trails but also encourage you to do so with unbridled passion and dedication.
So, without further ado, let’s explore the fascinating benefits that running brings to your body and why it’s about time you welcomed this game-changing workout into your life!
Pilates Compliments Running
As a Pilates instructor I have a lot of clients who are active in a range of different exercise routines.
When it comes to exercise, most people have their favourite go-to workouts. For some, it’s the rush of a morning run, while for others, it’s the calming flow of a Pilates class. But what if I told you that these seemingly different workouts actually complement each other perfectly?
Many runners may shy away from Pilates, believing it to be a less intense, low impact workout. However, Pilates can actually improve running performance in a number of ways. Firstly, Pilates focuses on strengthening the core muscles, which in turn improves posture and stability. Better posture means more efficient running, reducing the risk of injury and improving overall performance.
In addition to core strength, Pilates also addresses flexibility. Tight muscles can lead to a decrease in range of motion, making running form less efficient. By incorporating Pilates into your routine, you’ll improve flexibility and make strides towards a more fluid running form.
But it’s not just about the physical benefits. Pilates also brings a mental aspect to exercise that can benefit runners. The mindful nature of Pilates can help runners tune in to their body and focus on their movements, leading to a more meditative experience. This can be especially helpful for runners who struggle with motivation or find themselves getting burnt out.
Give my pre-run workout a try before your next session.
So, if you’re a runner looking to up your game, don’t overlook Pilates. Incorporating this workout into your routine can lead to stronger, more efficient running and a more balanced overall fitness plan. And who knows, you might just find yourself enjoying the calm, meditative nature of Pilates just as much as the rush of a morning run.
Now let’s take an in-depth look at what running does to your body.
1. Improves cardiovascular health
Running is an excellent form of exercise that offers numerous health benefits, especially when it comes to cardiovascular health. As a highly aerobic activity, running utilizes both fatty acids and carbohydrates for energy, conditioning the cardiovascular system effectively.
The heart of a runner tends to be more efficient compared to a sedentary person’s heart, pumping a larger volume of blood per beat. In addition, well-trained runners usually have a slow resting pulse rate as well as a high maximal oxygen consumption.
Studies using echocardiography have revealed that the left ventricles of distance runners are larger and thicker in comparison to those of sedentary individuals.
Although the athlete’s heart was once believed to be abnormal, it is now recognized as a highly efficient organ. Running can lower the risk of dying from heart disease by half, making it an ideal activity for improving cardiovascular health.
Moreover, runners tend to have a lower resting heart rate, which is an important indicator of overall health and fitness.
The regular practice of running can also lead to positive effects on various coronary risk factors, contributing to lower coronary death rates.
For young competitive athletes, screening tests such as physical examination, resting EKG, and echocardiography can be useful to detect cardiomyopathy – the leading cause of sudden death in this age group.
Treadmill testing is often employed as a screening test for middle-aged and older runners to identify underlying coronary atherosclerotic heart disease – the leading cause of sudden exercise-related death in this age category.[1][2]
2. Lowers the risk of certain diseases
Running has long been known to have numerous health benefits for the body, one of which is its ability to lower the risk of certain diseases. In fact, incorporating running as a regular exercise can significantly reduce an individual’s chances of developing life-altering chronic illnesses that are often associated with inactive lifestyles.
Such diseases include coronary artery disease, which is the leading cause of death worldwide, as well as other chronic health issues that can greatly affect the quality of life and overall well-being.
Research has found that running can have a considerable impact on an individual’s cardiovascular health, offering protection against heart diseases that might otherwise be exacerbated by sedentary lifestyles.
In a study conducted on over 55,000 adults, running was found to reduce the risk of all-cause mortality by 30%, and cardiovascular mortality by 45%.
Consequently, runners were found to have an increased life expectancy of up to three years, demonstrating the long-lasting health benefits of this aerobic exercise.
Furthermore, the mortality benefits of running were observed across all levels of intensity, frequency, and duration, meaning that even those who run at a moderate pace or for shorter distances can still reap the rewards of this healthy physical activity.
Aside from cardiovascular health, running has also been shown to have positive effects on the overall immune system, helping the body fight off diseases more effectively.
Additionally, it can aid in the prevention of type 2 diabetes, obesity, and even certain types of cancer. By incorporating running into a person’s regular fitness regimen, they [3][4]
3. Works every muscle in your body
Running is not only an excellent cardiovascular workout, but it also works every muscle in your body, providing a comprehensive workout that engages your entire physique.
From your core muscles to your glutes, quads, and hamstrings, all the major muscle groups are involved in this high-impact exercise. As a result, you can expect to see improvements in muscle tone, strength, and endurance – all contributing to a healthier and more fit body overall.
When you run, your core muscles, including the abdominal and lower back muscles, work together to provide stability, support and balance to your body.
This strong, stable core is essential for maintaining good posture, preventing injuries, and improving your overall running performance.
The hip flexors, which connect your thighs to your lower back, hips, and groin, are also vital for pelvic and spinal stabilization.
During a run, these muscles help in lifting the knees and propelling your legs forward. Keeping your hip flexors strong and flexible is important to prevent imbalances and potential injuries.
In addition to the core and hip muscles, running also works the glutes, quads, and hamstrings – all of which play a crucial role in propelling you forward, maintaining proper posture, and providing stability to your lower body.
The calf muscles in your lower legs are also engaged during running, helping you to push off the ground, maintain balance, and absorb the shock of impact as you land.
Overall, running acts as an efficient and effective total-body workout, [5][6]
4. Helps with weight loss and muscle building
Running is an excellent choice of exercise for those looking to shed some extra pounds and build lean muscle. Not only does it burn more calories than most other forms of exercise, but it also works a wide range of muscles throughout the body. By engaging various muscle groups while running, it becomes an efficient way to lose weight and develop a toned physique.
Incorporating different types of runs, such as base runs, long runs, interval runs, and hill repeats, can provide specific benefits to your weight loss and muscle-building journey.
For instance, high-intensity running such as interval runs and hill repeats has been shown to continue burning calories even after the workout is finished, thanks to the afterburn effect. This effect helps to burn additional calories, resulting in an increased rate of weight loss over time.
Additionally, running works several vital muscle groups, such as the quadriceps, hamstrings, glutes, and calves, as well as core and upper body muscles to a lesser extent.
This full-body workout helps to sculpt and tone muscles, leading to improved overall strength and endurance.
To see the best results, it is essential to incorporate a balanced diet alongside your running routine to provide your body with the necessary nutrients to support muscle growth and recovery.
In conclusion, running is a highly effective form of exercise for both weight loss and muscle building. By engaging various muscles throughout the body and burning a significant number of calories, running can help you achieve your fitness goals, improve your overall health, and increase [7][8]
5. Decreases knee pain
Running has long been blamed for causing knee pain, but contrary to popular belief, research suggests that this form of exercise can actually decrease knee pain in many individuals.
Studies have shown that rather than being detrimental to the knees, running can actually help to increase joint strength and reduce the risk of arthritis. This may come as a surprise to some, as the general assumption has been that the repetitive impact of running would wear down the joints and lead to pain and injury.
However, the key to reaping the benefits of running lies in using proper form, gradually increasing training, and listening to your body.
Scientists have explored the impact of long-distance running on knee health and found that among older adults, those who run regularly showed a lower prevalence of osteoarthritis compared to non-runners. Another study suggests that running can lead to stronger knees overall, as the bone and cartilage adapt to the higher load compared to walking.
That being said, it is important to note that not everyone responds to running in the same way, and some individual factors may render this form of exercise less suitable for certain people.
A study that looked at the short-term effects of marathon running on knee joints using MRI scans revealed that while running reduced tibia and femoral bone damage, it also led to patellar cartilage deterioration in some participants.
Overall, the evidence points towards running as a beneficial activity for most people when it comes to improving knee health and reducing pain. However, it is crucial to take the time to [9][10]
6. Boosts cognitive abilities
Running, a popular form of aerobic exercise, offers numerous physical and mental benefits, including enhancing cognitive abilities. Various studies have shown that engaging in regular aerobic exercise, such as running, can improve memory, attention, and problem-solving skills. These cognitive improvements are attributed to the physiological changes that take place within the body and brain when one is involved in regular physical activity.
Scientists have discovered that exercise stimulates the production of growth factors, which are chemicals that influence brain cell growth, and enhances the overall health and survival of new brain cells. In addition, running reduces insulin resistance and inflammation, both of which can negatively impact cognitive function. Furthermore, running can lead to increased blood flow to the brain, promoting the growth of new blood vessels and potentially improving communication between brain cells.
Another advantage of running is its ability to improve mood, sleep, and reduce stress and anxiety, all of which indirectly contribute to better cognitive function. The release of neurotransmitters like dopamine, norepinephrine, serotonin, and acetylcholine, which is triggered by exercise, has been shown to have an uplifting effect on mood and alleviate feelings of anxiety. With just 10 to 30 minutes of daily physical activity, individuals can experience an immediate positive impact on their mood and mental sharpness.
Engaging in moderate-intensity running sessions for 150 minutes per week can lead to noticeable improvements in cognitive abilities over time. However, it is important to be patient, as research indicates that it may take up to six months to [11][12]
7. Improves mood and mental health
Running is known for its numerous health benefits, and one significant advantage is its positive impact on mood and mental health. As individuals engage in physical activities such as running, the body releases endorphins and serotonin – natural chemicals in the brain that help improve mood. Consequently, engaging in regular moderate or vigorous running sessions can provide a consistent boost to overall happiness.
Additionally, running has been found to have specific effects on various aspects of mental health. For instance, after a run, the body releases endocannabinoids – biochemical substances similar to cannabis but naturally produced by the body. These endocannabinoids can move through the cellular barrier separating the bloodstream from the brain, promoting short-term psychoactive effects such as reduced anxiety and feelings of calm. This contributes to the short-term feelings of reduced stress experienced after a run.
Moreover, running has been shown to have long-term benefits for mental health as well. Regular cardiovascular exercise can spark the growth of new blood vessels to nourish the brain and may even produce new brain cells through a process called neurogenesis. This can lead to an overall improvement in brain performance and prevent cognitive decline.
Studies have demonstrated that engaging in voluntary exercise, such as running, can effectively slow the cognitive decline that typically accompanies the ageing process.
In conclusion, running provides a host of physical health benefits, and its impact on mood and mental health should not be underestimated. Incorporating running into a regular routine can lead to a happier and healthier mind and body, making [13][14]
8. Increases bone strength
Running has been known to have various health benefits, and one of them is the increase in bone strength. As a weight-bearing exercise, running puts pressure on bones, which in turn stimulates bone-forming cells called osteoblasts. This process leads to increased bone density, making the bones stronger and more resilient. According to Wolf’s Law, bone shape and density are determined by the forces acting upon them, which means that the right amount of pressure from running helps in promoting bone growth.
Additionally, running has a positive impact on bone biochemical markers, which serve as indicators of bone formation and resorption. A study conducted on long-distance runners showed a significant increase in serum osteocalcin, which is a marker of bone formation. This implies that running can contribute to an enhanced bone remodeling process, making the bones healthier and less prone to fractures. Moreover, the mentioned study also assessed bone density by using quantitative ultrasound (QUS) tests and found no significant differences between the long-distance runners and the control group who did not engage in any specific sports.
In summary, regular running sessions can have a beneficial impact on bone strength by promoting the activity of bone-forming cells and enhancing the bone remodeling process. Hence, including running in your exercise routine can be an effective way to improve overall bone health and reduce the risk of osteoporosis and other bone-related ailments. Remember to consult your doctor before starting a running program, especially if you have pre-existing medical conditions, and invest in proper footwear to avoid injuries [15][16]
9. Enhances sleep quality
Running not only benefits the body in terms of improving physical fitness and mental health but also plays a significant role in enhancing sleep quality. Numerous studies have shown that engaging in regular physical activity, such as running, can help one fall asleep more quickly and enjoy better sleep overall.
Moderate aerobic exercise, such as jogging or brisk walking, has been shown to increase the amount of slow-wave sleep, also known as deep sleep. This stage of sleep allows for the brain and body to rejuvenate and recover.
Researchers are still striving to uncover the precise mechanisms by which running and other forms of exercise improve sleep quality, but it is clear that there is a positive correlation. Running releases endorphins, chemicals that create a level of activity in the brain which can help to reduce stress and stabilize mood, thereby allowing for a smoother transition to a restful slumber. However, the timing of the run is crucial; for some individuals, exercising too close to bedtime can interfere with their ability to fall asleep. To counter this, it is advisable to exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and the brain time to wind down.
Additionally, running has been linked to a reduction in sleep complaints and insomnia, with some research indicating that the effects of aerobic exercise on sleep are comparable to those of sleeping pills. By incorporating running or other forms of moderate aerobic exercise into one’s daily routine, it is possible to experience improvements [17][18]
10. Provides a source of fresh air and vitamin D.
Running outdoors comes with an array of health benefits, including providing a source of fresh air and vitamin D. Exposure to natural sunlight enables your body to synthesize vitamin D, which is essential for bone health, immune function, and mood regulation. Additionally, fresh air has been shown to help improve lung function and increase overall energy, enhancing your running experience.
Moreover, running in outdoor settings offers a change of scenery and a sense of mental well-being. Connecting with nature during a run can help reduce stress and anxiety, improving your emotional and psychological health. In fact, studies have found that spending time outdoors can lower levels of depression, relieve stress, and promote a sense of calm. This is especially crucial in today’s fast-paced, technology-driven world where many people spend a significant amount of time indoors and in front of screens.
Furthermore, running outside allows you to vary your running surface, which can help prevent injuries and monotony. Outdoor running offers opportunities to run on grass, sand, trails, and hills, providing a more challenging workout and the chance to build stronger muscles and improve stability. This kind of variety is not only beneficial for your physical well-being, but it also keeps your mind engaged and helps prevent boredom.
In conclusion, running outdoors offers numerous benefits for your body and mind. The combination of sunlight, fresh air, and a diverse environment promotes physical health, boosts mood, and enhances your overall running experience. So, lace up your shoes, step outside, and reap the rewards that outdoor [19][20]
Final Thoughts
In conclusion, running is a great way to maintain or improve physical and mental health. It can help strengthen the muscles and cardiovascular system, reduce stress, improve sleep quality and provide a source of fresh air and vitamin D.
Additionally, outdoor running offers opportunities to vary your running surface and connect with nature – both of which can help prevent injuries and promote emotional well-being. So, grab your running shoes and hit the road!
