Running is a fantastic aerobic sport that has far more advantages than most people know. When performing an aerobic activity, more oxygen is required. As a result, the quicker and harder a person runs, the more oxygen she requires by breathing deeper and faster.
Nonaerobic or anaerobic exercise, on the other hand, does not require oxygen. Weightlifting is an example of this. While these activities are beneficial to muscle mass, they do little to benefit important organs such as the heart, lungs, and brain.
Before delving into why running is healthy for you, it’s important to understand what sections of the body are affected and how those parts change. Running is aerobic, which is one of the key reasons it is excellent for your body. And aerobic exercises (i.e., those that use more oxygen) like jogging provide considerable health benefits that have been demonstrated in several scientific studies.
Running and jogging (another cardiovascular activity with the same benefits as running) have the following advantages:
Improved cardiovascular health
Reduced risk of having a heart attack
Lowering (i.e., healthier) blood pressure
Better regulation of blood sugar levels
Bone strength has been improved.
Lower “bad” cholesterol (LDL) and increased “good” cholesterol (HDL)
Weight loss and improved weight management
Improved pulmonary function
Sleep quality has improved.
Immune system that is more powerful
Reduced risk of some cancers
Better mood with a lesser risk of developing depression
Increased overall stamina in all activities
Increased longevity and the amount of healthy, active years of life
With all of these advantages, it’s no surprise that almost 60 million Americans run at least once a week. This equates to more than one out of every six persons in the United States running, with the most common reason reported being “improved health.”
How Much Running Is Beneficial?
While this has sparked heated controversy among runners, it has also sparked heated disagreement among the medical and scientific communities. But, supposing if time was not an issue (for example, no work or family obligations, no need to go food or clothing shopping, no doctors’ appointments, no television shows, and, probably most importantly, no need to sleep), how much running is healthy understanding why running is beneficial for you?
One thing that all experts agree on is that running too much is detrimental. Running for an extended period of time in a single day or every day of the week is far more likely to result in injury. The most typical type of injuries that occur are stress fractures and shin splints are caused by injury to the muscles, tendons, ligaments, and other structures utilized in running and jogging).
As a result, running every day or for longer than your body allows is generally a bad choice. It is advisable to gradually increase[2]. Running should be stopped when exhaustion or soreness sets in. For some people, 5 minutes may be the optimal time, especially if they are new to running, whilst others who have been running for years may run for an hour at a time. Knowing your fitness level, stamina, past injuries, and current health are all key factors in determining your ideal running time.
The good news is that the advantages of running can be shown with as little as 60 minutes of running per week. By dividing this time into five days, simply 10 to 12 minutes of running per day will bring considerable health advantages. Starting with 2 minutes of running, if that is all that is possible at first, will result in increased stamina, longer running periods, and more health advantages.
The basic fact is that when it comes to running and health, no one needs to establish lofty goals. All of the benefits of running can be obtained by gradually increasing to a 10- or 15-minute run four times per week. So, attempting to accomplish a goal of one hour five to seven days a week is unnecessary for anyone wishing to reap the benefits of jogging for health.
Is Running Beneficial to Your Heart?
The data clearly indicates that the answer is “yes! Running is good for you and your heart!” Anyone wondering why running is good for you should go no further than its effect on the heart (although, as previously said, the benefits are nearly endless). Running has been shown to have the following heart-health benefits:
Reduces the risk of a heart attack by up to 50%
Reduce your risk of developing additional heart issues such as arrhythmias, angina (chest pain), or palpitations.
A heart that is more efficient has a lower resting heart rate.
Lower bad (LDL) cholesterol and higher good (HDL) cholesterol signify a lower risk of stroke, heart attack, diabetes, and peripheral arterial disease.
Given that heart attacks and heart disease are the leading causes of death in the United States and have been for many years, the benefits of running on the heart cannot be overstated. And as more study shows that running decreases the risk of certain types of cancer, the second leading cause of death, the benefits of running become clearer.
Take Caution When Running
While detailed figures are lacking, it is estimated that over 119,000 joggers, walkers and runners are hit by cars each year, with a few thousand dying on a nationwide scale. Given that there are approximately over 59 million joggers each week, the numbers are low, but everyone may assist to reduce the number of injured even further. The most dangerous periods to run are in the evening between 6 and 9 p.m., and in the early morning when the sun begins to rise.
Remember how dazzling it may be for a driver traveling east in the early morning or west in the late afternoon/early evening.
Final Thoughts on Why Running Is Beneficial
While the list of advantages of running is lengthy, it is crucial to note that, like with any other exercise, injuries can arise. Warming up and cooling down correctly before and after every run (no matter how long) is critical for injury prevention.
Furthermore, one special threat that many runners and joggers confront is that these activities are frequently performed on streets or sidewalks where automobiles, buses, trucks, and even bicycles are present. Wearing bright reflective gear, ensuring someone knows the runner’s planned path, and remaining alert of one’s surroundings are all critical components of runner safety.