Running is a form of exercise that needs no membership of a gym or costly equipment, and even running for a few minutes a day can bring with it a lot of benefits. You need not run for many hours a day unless you are practicing to run the marathon, and it is said that running up to 5 hours a week brings with it a lot of benefits, but anything more will not do so.
Running is a high impact exercise that can lead to a stress fracture and shin splints, and the amount you run must depend on your physical fitness, which the running itself can help to improve, and make you stronger and healthier, which in itself is a major benefit.
Running is best at a moderate pace that you should take six miles in an hour, and this can help you decide the distance you want to run every day in the time you have allotted for this exercise. So, if you are running for 10 minutes, mark out a distance of half a mile that you cover up to some point and back home. It can also make it more fun if you set up a number of such routes to add variety and avoid monotony in your running.
Running just 10 minutes a day will help to reduce your risk of death from a stroke or heart attack, as it greatly reduces your chances of developing cardiovascular disease. It reduces the risk of developing cancer and other neurological diseases, like Parkinson’s. Research has indicated that the maximum longevity benefits can come from running 30 minutes a day for five days a week. The other two days, you need to rest to allow your muscles to repair themselves. Your mood can improve with this simple exercise, and it can also allow you to sleep better.
Your overall health will improve with regular running, as it increases your lung function and the level of good cholesterol. You lower the risk of developing blood clots and give a boost to your immune system. Running is often recommended by doctors for people in the early stages of diabetes, osteoporosis, or high blood pressure. Arteries retain their elasticity with the running, and your heart gets strengthened.
If you want to lose weight and maintain it consistently, running can be the right exercise for you. It is an exercise that burns calories significantly, which is only topped if you go cross country skiing. Running can boost your confidence and self-esteem, and doing this consistently with certain goals in mind can give you a sense of accomplishment and empowerment that can add greatly to your happiness.
Any form of exercise can help relieve you of stress, change your mood, and run in the open more so when you meet friends and acquaintances along the way, and let your bad moods dissipate. You will find that your appetite has increased, and you will sleep better because your body is tired. Excess energy can get burnt out, and you will rarely develop tension headaches.
One of the major benefits of running is that it can take you out of the depression that you have. So if you are depressed, just put on those running shoes and start jogging. Your brain then starts secreting hormones that can help to improve your mood.
Before you start running, make sure that you have a good pair of running shoes and socks. Socks prevent the sweating that can make shoes uncomfortable. Wear loose clothes that are sweat resistant. Shorts and a T-shirt are ideal for this, while a reflective vest can add to safety.