You hear it all the time – running will ruin your knees. Well let me tell you something else….being overweight will too!
Running is often the favoured choice of people trying to maintain a high level of fitness. The reasons for this choice are easy to understand. Running needs little expensive equipment beyond a pair of good quality good running shoes and comfortable loose-fitting clothing.
Running provides an all-body workout that gives fast results. Running can be done almost anywhere there is a park or footpath (be careful on roads – some can be pretty dangerous).
However, many people wonder if years of running for exercise will have a detrimental effect on joint health as you age. It is heartening to know that at least some of the latest research provides good news.
Benefits of Running
There are many good reasons why you see so many people running through your neighborhoods, parks and along the beach. Fitness buffs know running is one of the best ways to get in shape fast and stay in shape over time.
Here’s 7 good reasons why and how running can help improve your health:
1) Running can burn around 124 calories per 1,600 metres (1 mile) and 105 calories for women. This will vary depending on your weight so in other words the more you weigh the more you will burn. So for both men and women running is a helpful strategy for both weight loss and weight maintenance. If you would like a more accurate assessment try this Calories Burned Calculator.
2) Running improves your cardiovascular health by strengthening your heart and increasing your respiratory rate.
3) Running on a regular basis can improve your mood and combat depression.
4) Running strengthens your muscles. If you have to be on your feet or on the run during your workday, running will help give you the stamina you need.
5) Running helps to stave off diseases like high blood pressure, diabetes and osteoporosis.
6) Running can help to burn off the stress and put you in a mellower frame of mind. If stress from work or family responsibilities threatens your health and well-being, get out your shoes and take a nice long run.
7) Running enhances your ability to achieve goals and overcome fatigue, which in turn can give you greater confidence. So looking better and feeling stronger will increase this feeling of confidence.
What About Your Joints?
If you are concerned about how many years of running will affect joint function in your later years then don’t be too concerned as research shows that runners have less joint disease as they age than those who don’t exercise.
Obesity and a sedentary lifestyle are the two most critical risk factors for joint problems as you age.
Running tackles head-on both of these problems.
If running as an exercise program sounds good to you, consider starting to run at the beginner’s level and build up slowly to a more rigorous routine.
If you are over 40 years of age or over 10 kilos (20 pounds) overweight, check with your family doctor first to ensure that you can physically withstand the rigors of running. If you have any health conditions, make sure your doctor clears you for a running program before beginning.
Here’s 5 Tips for Starting a Running Program
1) Spend some time finding the right shoes. A good running shoe can make it easier to achieve your exercise goals and save you from foot and shin problems. It is best to consult with an experienced athletic shoe provider.
2) Schedule regular workouts.
3) Start slow. Begin with a 30-minute run at a slow to moderate pace. Build up your stamina gradually slowly increasing your time and distance.
4) Don’t push too hard. You can avoid injuries by knowing your limits and accommodating your individual needs.
5) Don’t be discouraged by bad running days. Everyone has them. Simply stay on your schedule and try again the next day.
Some people like to run but not all the time. Worked in with a gym program of say three days a week and running two days for your cardio workouts is a great way to balance an exercise program and help keep your interest and motivation going.
So just choose whatever works for you and keep it up. You need to take care of your body……it is the only place you have to live.
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