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8 key ways running can transform your body and brain

https://www.businessinsider.co.za/health-benefits-of-running-2018-4?r=US

businessinsider.co.za

8 key ways running can transform your body and brain
Running can significantly improve physical and mental health. As a form of aerobic exercise, running can reduce stress, improve heart health, and even help alleviate symptoms of depression. Some researchers think running may be so good for us because it's something we evolved to do. People are built to run.

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Running - the miracle drug

Running - the miracle drug

Many experts consider exercise to be the closest thing to a miracle drug. Running is one of the simplest ways to exercise. It can lift symptoms of depression and improve your mood. It burns calories, builds strength and improves cardiovascular health.

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Knee pain

Knee pain

Knee pain is often a sign of over-training or a need to improve form or flexibility. Running actually seems to improve knee health. Researchers found the more people ran, the less likely the were to suffer knee pain or osteoarthritis.

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Running helps young people sleep

Running helps young people sleep

Research found that young people that run for 30 minutes, five days a week focus better during the day and sleep better at night.

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Running is good for the heart

Running is good for the heart

Running for 5 minutes a day can add years to your life.

Studies found that people who run at least 40 miles per week have healthier hearts than those who run 13 miles a week, indicating that ultramarathons do not stress or scar the heart.

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Running can improve your mind

Aerobic exercise, like running, jogging, or brisk walking can keep your mind healthy as you age.

Cognitive benefits include working memory, focus and task switching.

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Running makes you resistant to stress

Many studies that focus on running found that aerobic exercise can improve people's ability to handle stress.

Researchers think this may be because aerobic exercise increases levels of neurotransmitters like serotonin and norepinephrine, and causes the brain to generate new neurons.

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Running increases your lifespan

People who get 30 minutes or more of aerobic exercise on regular bases are less likely to develop certain types of cancer or other forms of illness.

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SIMILAR ARTICLES & IDEAS:

Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective...

Types of running

  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running: it takes place on hiking trails, from deserts to mountains.
  • Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 

Getting Started

  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

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A running plan

You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current ...

Running equipment

Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.

A sports watch and heart-rate monitor are nice to have.

Pace of running

Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.

Once a week, run a faster speed to increase your fitness level.

Exercise Benefits The Brain

Any kind of exercise, be it aerobic, walking or Yoga, changes the brain's composition, structure and the way it operates. The changes that happen to the brain:

  • Brain wa...

Brain Waves increasing

The brain's electric impulses change, and the Beta waves increase during and after exercise, putting it in a better, more alert state.

More Sensitive To The World

Exercise makes our senses sharper and clearer, and we are more perceptive and have better sensitivity to our surroundings.