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HOW TO DEVELOP A LASTING RUNNING HABIT

Running is my favorite exercise. I started running six years ago, and have participated in area races and three half marathons.

Starting, I was battling weight issues, and I knew I had to do something to improve my lifestyle.

I started with one mile around my block, and it hurt. I was unfit and overweight, but determined.

I found a few tricks, and within a few weeks, I had made a running habit.

BENEFITS OF RUNNING

 

Running is a full-body workout, making it one of the most effective exercises.

Whether you are battling weight issues like I was or want to be more active in your life, the benefits of running exceed your imagination.

IT INCREASES LONGEVITY

Running is proven to add quality years to your life. In this research, it is shown how running reduces early mortality.

It concludes that any running is better, even once a week. Another study shows how running can increase your lifespan by three years.

WEIGHT LOSS

Regular running will help you lose weight. I dedicated a few hours of my weeks to running, and it immensely aided my weight loss plans.

When you run, you burn a lot of calories, and this helps you lose weight. The British Journal of Sports Medicine says, in this study, that you can burn approximately 100 calories for each mile you run.

While losing weight could be your main goal, you should know that once you reach your desired weight, it is essential to maintain it. With a productive running habit, you can commit up to 300 minutes weekly, and you will have a proper weight management routine.

If you were to supplement this exercise with a good, balanced diet, you would lose the unwanted weight and live a happier and healthier life.

BETTER IMMUNITY

Running helps your body keep disease, inflammation, and other health problems at bay.

According to David Nieman, a former marathoner, running enhances your overall immunity by; reducing the risk of upper respiratory infections, improving antibody response, and enhancing gut microbiota composition.

To enjoy these benefits, Nieman encourages moderate running as excessive running can lead to lower immunity. A lowered immunity would be caused by overworking your organs and muscles, thereby leading to strains and injuries.

This analysis supports the theory of moderate exercise, confirming that it can potentially lower the risk of infection, which would improve your immunity.

IMPROVED COGNITIVE FUNCTION

Your mental health might not be a motivation to get you running. However, a study has shown how your brain benefits from running.

When you run, you increase your heart rate, which, in turn, raises your blood flow. For your brain, this means flesh blood, rich in oxygen, gets pushed to your brain.

Running stimulates the release of the protein brain derived neurotrophic factor, or BDNF, enhancing the growth and survival of neurons found in the brain. According to this study, high-intensity exercises, like running, improve total brain volume.

These effects of running, therefore, protect you from conditions of cognitive decline linked to brain plaques and brain-related conditions like Alzheimer’s.

BETTER MENTAL HEALTH

I was motivated by weight loss when I started running, but even my mental health immensely improved. I effectively overcame anxiety and depression when I ran.

Exercises, such as running, have been attributed to positive outcomes like treating depression.

It has also been confirmed that exercise can easily replace prescription meds and psychotherapy.

The American Psychological Association says there is evidence linking exercise to treating mental disorders like anxiety and depression.

It is, however, vital to not solely rely on running for depression treatment. It is a serious medical condition, and running should only be used to supplement other vital medical approaches.

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Source Credit: This article is published with permission and full consent of https://fitnessfornonathletes.com/develop-running-habit/

This article is for information purposes only. Please consult your doctor before undertaking any form of exercise. 

 

 

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Thomas Bloem
Thomas Bloem

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