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10 Benefits Of Running That'll Convince You To Lace Up Your Sneakers, Stat

10 Benefits Of Running That'll Convince You To Lace Up Your Sneakers, Stat


I need to run more. I've said it, you've said it, we've ALL said it. I know there are many benefits of running and that I feel very good after doing it but I often struggle to lace up my sneakers and get started.

Running is an activity that many people may not like because it can be challenging to start. I say that I suggest you start, advises Peloton heart instructor Jess Sims. To that I say, start at your own pace! Take some pressure off yourself.

[If even the thought of a 20-minute run is daunting, begin by doing two minutes of running with a minute of walking in between], Sims recommends. Keep your pace very easy that you could talk with a companion and gradually increase your running time and you will enjoy each step before you know it. Sims advises starting with two times each week, then increasing to three or four.

As you establish your pattern, you are sure to experience a plethora of benefits regardless of whether or not you venture outside or to the treadmill (though a little fresh air never hurts anyone).

But not only is this exercise completely free, it's also readily accessible (it only requires a pair of sneakers and yourself, after all). Let me count the ways running benefits you and how it could help you lose weight and improve your health. Here, 10 experts point out the benefits of running and propose why you need to start lacing up, right now.

10 Benefits Of Running That'll Convince You To Lace Up Your Sneakers, Stat

Running slashes your risk of heart disease.

Heart disease is the leading cause of death for both men and women in the United States. According to the Centers for Disease Control and Prevention (CDC), one in four deaths are caused by heart disease. However, a recent study published in the journal "Preventive Medicine" found that running slashed participants' risk of heart disease by almost 50 percent.

The study, which was conducted by researchers at Iowa State University, looked at data from more than 55,000 runners who had completed at least one marathon between 2001 and 2013. The findings showed that runners had a 46 percent lower risk of developing heart disease than those who did not run. In addition, the study found that runners were also less likely to suffer a heart attack or die from heart disease.

Running could help you reduce your risk of death from cardiovascular disease by 45 percent, according to research published in the Journal of the American College of Cardiology.

Running can help improve blood pressure, good cholesterol level, and blood sugar sensitivity, explains Janet Hamilton, CSCS, an exercise physiologist at Running Strong in Atlanta. All of these factors contribute to heart health.

Running It also burns calories like crazy.

Running is one of the most efficient forms of exercise, because it burns calories like crazy. A 160-pound person can burn close to 600 calories per hour running at a moderate pace. Not only does running help you lose weight and get in shape, but it’s also great for your mental health. Running releases endorphins, which are hormones that make you feel happy and euphoric.

Actually, the amount of calories you burn depending on these and a few other variables, such as your weight, your gender, your age, the weather, the terrain, the altitude, and the degree of your exertion, varies from person to person. On average, most recreational runners burn about 100 calories per mile. Not bad for an exercise!

Running strengthens your joints.

Running is a great way to strengthen your joints. Not only does running improve your cardiovascular health, but it also helps keep your joints healthy and strong. This is because running increases the production of synovial fluid, which helps lubricate and cushion your joints. Additionally, running increases the strength of your muscles and tendons, which can help protect your joints from injuries. So if you are looking for a way to improve your joint health, consider starting a regular running routine.

Don't let that "running is hard on your knees and joints" mumbo-jumbo fool you. There is always a great deal of commentary concerning the negative effects of running on knees and joints, but there is actually a lesser occurrence of hip and knee arthritis among active marathon runners, states Corkum. A study published in the journal of Bone and Joint Surgery has affirmed that there exists a persistent relationship between running history and arthritis.

Instead, the study found hip and knee arthritis to be closely related to age, family history, and surgical history, according to Corkum.

Running It relieves stress.

Running is one of the most popular exercises, and for good reason. It's a great way to get in shape, improve your cardiovascular health, and relieve stress. In fact, research has shown that running can be just as effective as medication in reducing stress levels.

If you run, taking a moment of mindfulness to focus immediately on your breathing can work to reduce your stress. Running allows me to distance myself from other pressures of the day, giving me an opportunity to focus on my improvement and indulge myself in a playlist. Long-term chronic stress has an effect on the brain even after exposure to dangerous circumstances, as was recently demonstrated in a study appearing in a volume of Neurobiology of Learning and Memory. Get those sneakers!

Running It keeps your peepers healthy, too.

If you’re like most Americans, you probably don’t get the recommended amount of exercise. In fact, according to the Centers for Disease Control and Prevention, only about a third of adults in the United States meet the minimum requirement for physical activity.

One great way to get your recommended daily dose of exercise is to go for a run. Running not only helps keep your body healthy, but it also helps keep your eyes healthy. In fact, research has shown that running can help reduce your risk of developing age-related macular degeneration (AMD), which is the leading cause of blindness in people over 50.

So if you’re looking for a way to stay healthy and keep your eyes healthy, start running today!

And, Your eyes are a window into your health, much like your heart. As it helps ward off such problems as type 2 diabetes, high blood pressure, and obesity, running may also lower your risk for developing vision-blurring cataracts. A study published in the scientific journal Medicine and Science in Sports & Exercise notes that such vision episodes can be reduced by as many as 30 percent by running.

Running improves your follow-through (in all aspects of life).

Running is one of the oldest and simplest exercises known to man. Despite its simplicity, running has a plethora of benefits that can improve nearly every area of your life. For starters, running regularly helps improve your cardiovascular health, which in turn can make you more productive and efficient in all aspects of your life. Additionally, running can help improve your bone density and joint health, both of which are important factors in maintaining an active lifestyle as you get older. But perhaps the most important benefit of running is that it helps improve your mental toughness and resilience. In a world where things don't always go our way, having a strong mental fortitude is essential for success. So the next time you're feeling down or struggling with a problem, lace up your shoes and go for a run; it just might be the best decision you've ever made.

If you can power through a run, you can power through anything. Really. The University of Iowa research shows that consistent and continuous exercise over a long time (hello, distance, long, grueling runs) increases your ability to stick to tough and tedious to-dos. Big annoying task coming up? Your running regimen has got your back.

Running It strengthens your bones big time.

Did you know that running can do wonders for your bones? In fact, running is one of the best exercises you can do for your bones. It strengthens them and makes them less prone to breaking. This is because when you run, your body weight is distributed over a large area, which helps to keep your bones healthy and strong.

Between the age of 30 and 40, soups and dishes fortify bones, due to the fact that the body's tendency of growth is causing the bones to compensate for physical frailty. This is an especially good news when it comes to for older adults. These old bones will likely become stronger again with consistent physical stress.

High-impact exercise (like running!) particularly encourages the growth of bone tissue, and it’s an excellent way to avoid fractures and stay mobile for the remainder of your life. It's imperative.

Running may even reduce your risk of cancer.

There is growing evidence that running may reduce your risk of cancer. In fact, a recent study published in the journal "Cancer Epidemiology, Biomarkers & Prevention" suggests that regular runners may have a lower risk of developing certain types of cancer, including ovarian cancer, lung cancer, and colorectal cancer. The study's authors analyzed data from more than 1.2 million runners and found that those who ran regularly were 24% less likely to develop any type of cancer than those who didn't run. They also found that runners were 45% less likely to develop ovarian cancer, 27% less likely to develop lung cancer, and 26% less likely to develop colorectal cancer. While the study does not prove that running causes these reductions in cancer risk, it provides strong evidence that running may help protect against some forms of the disease.

And, Regular exercise has been connected to a lower risk of certain types of cancer based on the findings in an influential Journal of Nutrition study published in 2010. The National Cancer Institute suggests that paying attention to your physical state may lower your risk of developing bladder cancer, breast cancer, endometrial cancer, colon cancer, and gastric cancer.

Regardless of your access to athletic centers or fitness classes (or how much money you can invest in getting sweaty), running is a surefire way to move your body and health over the long term.

Truth: Running boosts your confidence.

In a study published in the journal "Psychology of Sport and Exercise," researchers found that running can improve your confidence. The study participants who ran regularly had higher levels of self-confidence than those who didn't run.

So why does running make us feel better about ourselves? One reason may be that running makes us feel competent. We know that we can complete a challenging task (i.e., running for a long distance), which boosts our self-efficacy. In addition, running allows us to set and achieve goals (e.g., improving our time each week), which also contributes to our sense of self-efficacy.

Running also allows us to socialize with others, which can make us feel good about ourselves.

Running can even help you sleep better.

It's no secret that running is a great way to get in shape, but did you know it can also improve your sleep? A recent study found that people who ran for at least 30 minutes three times a week slept an average of one hour longer than those who didn't run. And runners not only slept more, but they also reported feeling more rested and energetic during the day. So if you're looking for a way to get better sleep, consider adding running to your routine.

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