Top 6 Benefits Of Running

running benefits

Running is one of the easiest forms of exercise. You just have to be in your workout clothes and be in an area where you can run, which is, in fact, almost anywhere that is conducive – up the mountains, by the beach, at the park, or on the sidewalk.

If done regularly, running can bring loads of benefits on one’s welfare. And after a period of time, you will find proofs of these benefits in your life. You can then make this an important part, not just of your daily routine, but also of your established lifestyle.

Improved Health

Those who regularly run, even for just five minutes, have lower risk from cardiovascular diseases, breast cancer, hypertension, and stroke. Those who are in the early stages of osteoporosis and diabetes are advised to take into running. In fact, running strengthens your muscles, lungs, bones, and overall health. It also helps increase good cholesterol levels in your body.

Better Sleep

A Journal of Adolescent Health study in 2012 revealed that regular morning runs can improve sleep and decrease sleepiness during the day. Separate findings outside this study indicated that running during the afternoon or at night can also decrease sleeping problems.

Lose Weight

Running is a great exercise to burn those extra fats and lose calories. The good thing is that you can lose those excess fats faster with running, especially when you combine it with a healthy diet regimen. An added bonus is that you can achieve a healthy, slender figure that everyone wants to have.

Slow Down Ageing

Did you know that running can add years to your life? With improved health conditions, better sleep and low risk to diseases, your added stamina and endurance can slow down the ageing process in your body. Running can retain a youthful figure and grace, making your body, mind-set and outlook younger than your actual age.

Almost Anyone Can Do It

People of all ages can run. And you can do it almost anywhere you live or even while traveling. Young, old, those trying to lose weight, new parents, basically anyone that is able to run, can. All you need it a pair of running shoes, shorts, and a dry fit shirt. Unlike many other exercises which require memberships, or a whole bunch of tools, running is super simple and effective.

Enhance Mental Condition

When you run, endorphins and other “feel good” hormones are released in the body. It relieves tension and stress and allays depression. Having a good body figure and improved disposition through running help boost self-esteem. Those hormones that stimulate the body as well as achieving your running goals build one’s confidence.

Can Working Out And Running Cause Stretch Marks?

Cardio

Stretch marks are often associated with rapid weight gain like in pregnancy. If your skin is not elastic enough then chances are you will be noticing these marks on certain parts of your body. But why would you even get one when you’re working out? After all you are doing it in order for you not to gain that extra weight.

If you are trying to bulk up, especially in a short amount of time, your skin may stretch as a result of the increase in pressure that your muscles put on your skin. Another situation is when you are burning fats and your skin is unable to tighten fast enough and so it hangs. Because it hangs, this will pull the skin causing stretch marks to form.

The good thing is that you are already working out and engaging in physical activity helps in maintaining your skin health. But you can still adjust your exercise program and your lifestyle in order to prevent stretch marks.

Keep it slow and steady

We’re not just talking about weight gain. We are talking about the weight that you lift each time. Lifting heavy weights means that you could bulk up pretty quickly. Try lifting moderate weights in several repetitions.

Eat Enough

Make sure you eat just the right amount of food that you will need energy to sustain the entire exercise program. Don’t go overboard because rapid weight gain could also result to stretch marks. Consume foods that promotes the formation of collagen to keep your skin healthy.

Don’t Forget Your Cardio

Cardiovascular exercise prevents you from bulking up fast. Aerobic exercises like running or swimming can improve circulation and this ensures that your skin gets the nutrients it needs.

Religiously Follow Your Skin Care Routine

Keep your skin hydrated from the inside out. Drink plenty of water and use a natural moisturizer to help keep your skin elastic and supple. Remember to exfoliate your skin in order to get rid of the dead skin cells to keep it smooth.

Why Running Helps You Lose Weight

Running

Running is one of the most common exercises done today. It’s free, easy to do, and you can even enjoy the wonderful nature around you while you’re at it. Some people run so that they can stay fit while some run because they want to lose weight. It, alone, cannot immediately make you lose those pounds but there are ways that running can slowly help you lose all of those off.

It contributes to stress relief. One effects of stress is weight gain. The stress hormone, cortisol, makes you crave for junk foods and, obviously, make you gain more weight. With running, the brain releases endorphins or also known as the “feel-good” hormones. The body uses this to quell pain, enhance the immune system, relief stress and anxiety, and even slow the aging process. Less stress meaning less fat building up in you.

Running make you eat healthy and take in less calories to help lose weight. You tend to crave for foods after running and it’s not uncommon that people would end up eating chips, cake, or anything of the like and end up gaining back or more calories that they just burned. While including running in your routine, you need something that can be your fuel and the right things are fruits and vegetables. These types of foods contain less fat, therefore, taking in less calories.

It can still help you burn calories when you sleep. Running is a high-intensity exercise and can help you have more “afterburn” than low-intensity exercises. Your energy expenditure stays high after you run which helps you burn calories even if you’re asleep.

Running is convenient. You can do it anytime, anywhere. You don’t need to worry about gym memberships or special equipment. All you need are your running shoes, running attire, water, and maybe some music or an audio book, and you are good to go. You can still run even though you’re traveling somewhere. The things you need are always portable so you almost have no excuse not to do it.

5 Foods To Boost Energy For A Run

bananas

Running is a great exercise to improve your cardiovascular fitness aside from burning the calories. When you run, carbohydrates and fats are used up by the body to fuel you and provide your much needed energy. Before a run, especially in the morning, it is recommended that you do not go with an empty stomach. This will only leave you weak or tired. However, eating a large meal before a run is also not good. Eat just a small snack enough to fuel you and keep you energized. Basically snacks which are real energy food. These recommended snacks will give you what you need.

Peanut Butter

Who doesn’t like peanut butter? Unless of course you have a peanut energy. Eat a peanut butter sandwich or a bagel with peanut butter before the run. It can give you a feeling of fullness and could help you finish your program for the day. It has protein, fiber, fat, niacin and folic acid.

Bananas

You don’t have to be a minion to like a banana. This fruit is packed with potassium which plays a role in the regulation of nerve impulses. Most runners are at risk for potassium deficiency and this could result to a muscle cramp. Potassium also helps in regulating the blood pressure.

Yogurt

Yogurt has the right amount of sugar and just by eating a cup, it could give you a third of your recommended daily calcium intake. Aside from calcium, it also has protein.

Berries

Whether it may be blueberries, strawberries and other kinds of berries, they are great sources of carbohydrates. Vitamin C and potassium you get from berries will aid the body in repairing itself.

Energy Bars

Real energy bars are energy bars that are especially made for consumption before, during or after the run. If you intend to eat one before exercising, choose the energy bars that are high in carbohydrates. This should be enough to get you through your work out.