8 key ways running can transform your body and brain
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 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.
Research found that young people that run for 30 minutes, five days a week focus better during the day and sleep better at night.
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.
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.
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.
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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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.
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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 ...
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.
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.
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If you suffer from lower-body aches or strains, it could be an indication you're not giving yourself enough rest.
Excessive endurance exercise, especially during middle-age and beyond, could lead to damage to the heart.
To avoid injury, focus on the perception of effort, not duration.
At least twice a week, exercise at a greater intensity. Alternate between hard and easy days to give your body a chance to recover.