Running, a great form of physical exercise, is often associated with fitness and weight loss. However, beyond the obvious health benefit, there are numerous other reasons that make running a great activity for overall health and well-being. In this article, we will explore 9 unexpected benefits of running every day that you may not have known about.
Whether you’re a seasoned runner or just starting out, incorporating running into your daily exercise routine can have a significant impact on your body and mental health. From improving cardiovascular health to reducing stress levels, the benefits of daily running are vast and varied. And to keep you moving out there without breaking the bank, be sure to check out our article on the best $100 running shoes.
1. Improved Cardiovascular Health
Running is a great way to improve your cardiovascular health. Studies have shown that regular jogging can help strengthen the heart muscle, lower blood pressure, and reduce the risk of heart disease.
When you run, your heart beats faster, increasing blood flow and oxygen delivery to your body’s tissues. Over time, this increased blood flow and oxygen delivery can strengthen the heart muscle fibers, making it more efficient at pumping blood throughout your body. This, in turn, can help lower blood pressure and reduce the risk of heart disease.
In fact, a study published in the journal Circulation found that runners had a 30% lower risk of death from all causes, and a 45% lower risk of death from heart disease, compared to non-runners. So if you’re looking for a way to improve your health, consider the benefit of adding running to your daily exercise routine. Remember to start slow and gradually increase the intensity of your runs to avoid running injuries.
2. Reduced Stress Levels
Running, much like jogging, can actually be a great stress-reliever. When you run, your brain releases endorphins, which are natural chemicals that help to reduce stress and improve your mood. Running can help you feel more relaxed and promote feelings of well-being. Whether you’re jogging outside or on a treadmill, the repetitive motion of jogging can actually be quite calming and meditative.
Regular running can also help manage anxiety and depression. When you exercise, your body releases cortisol, a hormone that helps to regulate stress levels. By running regularly, you may be able to reduce your overall levels of stress and improve your mental health.
3. Weight Management
Running is an excellent way to manage your weight, as it burns a significant number of calories and helps increase your metabolism. In fact, regular running can help you lose weight and improve your body composition, reducing body fat while increasing muscle mass.
When it comes to weight management, it’s important to remember that jogging running and similar activities alone is not enough. To see real results, you need to combine regular running with a healthy diet and lifestyle. Here are some tips to get you started:
- Eat a balanced diet that includes plenty of fruits and vegetables, whole grains, and lean protein sources.
- Limit your intake of processed foods, sugary drinks, and alcohol.
- Stay hydrated by drinking plenty of water throughout the day.
- Avoid eating late at night, as this can disrupt your sleep and lead to weight gain.
- Gradually increase your running distance and intensity to prevent injury and see the best results.
- Consider adding strength training exercises to your running routine to further boost your metabolism and build muscle.
Remember, consistency is key when it comes to weight management. Stay committed to your running routine and healthy lifestyle choices, and you’ll see the results you want.
4. Improved Sleep Quality
Running not only helps improve physical health, but it can also have positive effects on sleep quality. Studies have shown that regular training such as running can decrease the time it takes to fall asleep and increase the duration of deep sleep, leading to a more restful night’s sleep.
In addition, running has been found to reduce the number of wake-ups during the night, helping to promote uninterrupted sleep. This is because jogging can help regulate the body’s circadian rhythms, the internal clock that helps control sleep-wake cycles.
5. Increased Bone Density
Running can help increase bone density, which is especially important for older adults at risk of osteoporosis or bone fractures. When you run, your bones experience stress which signals the body to produce new bone tissue, making them stronger and denser over time. In fact, studies have shown that running can be even more effective at improving bone density than weight-bearing exercises like walking or strength training.
However, it’s important to note that running can also increase the risk of stress fractures, especially if you don’t gradually increase your mileage or have poor running form. To prevent injury, incorporate strength training and cross-training exercises into your running routine, and make sure you have proper running shoes that provide adequate support and cushioning.
| Benefits | Considerations |
|---|---|
| Increase bone density | Risk of stress fractures |
| Reduce risk of osteoporosis | Gradually increase mileage |
| Incorporate strength training and cross-training |
Overall, running is a great way to improve your bone health and reduce the risk of osteoporosis. However, it’s important to approach running with caution and take steps to prevent running injuries.
6. Cognitive Benefits
Running is not only good for your body, but it can also have positive effects on your brain. Research has shown that regular running can improve memory, attention, and concentration. In fact, a study conducted by the University of British Columbia found that aerobic exercise, such as running, can increase the size of the hippocampus, the part of the brain responsible for memory and learning.
Running can also help reduce the risk of cognitive decline in later life. A study published in the Journal of Alzheimer’s Disease found that jogging can slow down the cognitive decline associated with aging. The study followed a group of older adults who engaged in regular exercise, including running, and found that their cognitive abilities declined at a slower rate compared to those who did not exercise regularly.
Therefore, if you want to boost your brainpower and reduce your risk of cognitive decline, you may want to add running to your daily routine.
7. Social Benefits
Running can have numerous social benefits beyond just physical health. Participating in running groups or running events can be a great way to meet new people with similar interests and build social support networks.
Running with others can also provide motivation and accountability to stick with a regular exercise routine. Many cities have running clubs or groups that organize weekly runs and races, making it easy to get involved in the running community.
In addition, running events such as charity runs or marathons can provide a sense of accomplishment and community as runners come together to support a common cause.
Whether running alone or with others, the sense of achievement and satisfaction that comes from completing a challenging run can also help boost self-esteem and confidence.
Tips for Running with Others:
| Tip | Description |
|---|---|
| Find a Running Group | Look online or ask at local running stores for information about running groups in your area. |
| Attend a Race | Participating in a local race can be a great way to meet other runners and get involved in the running community. |
| Join a Running Club | Many cities have running clubs that organize weekly group runs and provide support and motivation for runners of all levels. |
| Use Social Media | Use social media platforms such as Facebook or Instagram to connect with other runners and find running events in your area. |
8. Reduce Likelihood of Cancer
In a recent study in the British Journal of Cancer, they found that those adults who had a maintained physical activity, such going for a daily run or similar exercise, where 24 percent less likely to develop a precursor to colon cancer. So indirectly running and other forms of exercise done for at least an hour a day can reduce the risk of precursors to cancer by 7%.
9. Improves Skin Health
Running every day can positively impact your skin health by promoting healthy blood circulation and delivering essential nutrients and oxygen to your cells. This increased blood flow can result in a clearer complexion and a more radiant appearance. Running also stimulates collagen production, improving elasticity and reducing the appearance of fine lines and wrinkles. Sweating during running helps unclog pores and cleanse, making it especially beneficial for individuals with acne-prone. Remember to seek protection from the sun by applying sunscreen and wearing protective gear while jogging.
In summary, running daily not only improves cardiovascular health but also enhances skin. It promotes better blood circulation, collagen production, and pore cleansing, leading to a clearer and more youthful complexion. Don’t forget to prioritize sun protection to safeguard yourself during outdoor runs.
Overall, running can be a great way to not only improve physical health but also build social connections, promote a sense of community, and boost self-esteem.
FAQs for Running Everyday
Here are some frequently asked questions about the benefits of daily running:
How often should I run?
It is recommended to run at least 3-4 times per week to see health benefits. You can gradually increase the frequency and duration of your runs as you build up endurance. For example, if you’re training for a marathon or half marathon you’ll want to increase mileage until you can achieve running that distance or farther. For more detailed training advice, check out our training guide.
What type of shoes should I wear?
It is important to wear comfortable, properly fitting shoes with good support and cushioning to avoid injury and provide stability while jogging. Visit a specialty running store to get properly fitted for shoes.
How can I avoid injury while running?
To avoid injury while running, it is important to warm up before each run, stretch afterwards, and gradually increase the duration and intensity of your runs. Incorporating strength training and cross-training can also help prevent injury.
Is running everyday good for you?
Running everyday can be beneficial for overall health and wellbeing, however it is important to listen to your body and avoid overtraining. Incorporating rest days and cross-training can also be helpful in maintaining a balanced and healthy fitness routine.
What is the best time of day to run?
The best time of day to run is whenever it works for your schedule and allows you to consistently incorporate running into your routine. Some people prefer the benefits running in the morning to start their day off with a boost of energy, while others prefer to run in the evening to relieve stress after work.
Can running help with weight loss?
Yes, running can help with weight loss. Running burns calories and can help increase your metabolism, which can aid in weight loss. However, for the best results, it’s important to combine running with a healthy diet and lifestyle.
In conclusion, whether you’re running to improve your cardiovascular health, to manage your weight, or to enjoy the social benefits, running every day offers a multitude of benefits that can improve your physical and mental health. So tie up those running shoes and hit the pavement or trail, because your body and mind will thank you. Happy running!
