7 Reasons You Should Go For a Run Today!

You probably know that running could be good for you. Most exercise is! But while we know a lot of things are great for us, in the craziness of life, we often let them slide without a little nudge now and then. Well, here’s your nudge! Maybe you should go for a run today! We’re here to remind you just how great running can be. Especially since you can do it any time, anywhere. And also help you determine if you shouldn’t go for a run today too.

7 REASONS YOU SHOULD GO FOR A RUN TODAY

1. RUNNING WORKS A WIDE RANGE OF MUSCLES

   It works your calves, glutes, hamstrings, quadriceps, heart (the most important muscle!), and core. If you’re new to running, you may see an increase in muscle size but if you’ve been running for awhile, then it’s going to do more toning than building.

2. BOOSTS YOUR MOOD

   Running releases endorphins, which are chemicals in your brain that make you feel happy and euphoric. So going for a run can help you feel more positive, energized and less stressed.

3. IMPROVES YOUR CARDIOVASCULAR HEALTH

   Running is a great way to strengthen your heart, improve blood circulation, and increase lung capacity, all of which can reduce the risk of heart disease, stroke, and other cardiovascular diseases.

4. HELPS YOU MANAGE WEIGHT

   Running burns a significant number of calories, making it an effective way to lose or maintain weight. Regular running can also boost your metabolism, making it easier for your body to burn calories even when you're not exercising.

5. BUILDS STRONG BONES

   Running is a weight-bearing exercise that helps to build strong bones and reduce the risk of osteoporosis. By increasing bone density, running can also help to prevent injuries from falls and other accidents.

6. BOOSTS YOUR IMMUNE SYSTEM

   Regular exercise, including running, can boost your immune system by increasing the production of white blood cells, which help to fight off infections and diseases. This can help to reduce the likelihood of getting sick and improve overall health.

7. YOU CAN DO IT RIGHT NOW

   Slip on a pair of tennis shoes and go for a couple laps around your neighborhood! You don’t need fancy equipment, a gym membership, or anything except your body! That's one of the coolest things about running. Consider leaving your watch at home so you can focus more on how your body feels and not the time you’re getting. Also, run / walking is totally allowed!

WHO SHOULD AND SHOULDN’T FOR FOR A RUN?

Ok, you’re convinced. Running can be a great form of exercise for many people, but it's important to consider your individual health and fitness level before starting a running program. Here are some general guidelines for who should go for a run and how to know if running may not be appropriate for you:

WHO SHOULD GO FOR A RUN:

• People who are generally healthy and have no underlying medical conditions that could be worsened by exercise.

• People who have been cleared for exercise by their doctor or healthcare provider.

• People who have a reasonable fitness level and can start with low to moderate intensity runs.

HOW TO KNOW IF YOU SHOULDN'T RUN:

• If you have a medical condition that could be worsened by exercise, such as heart disease, lung disease, or arthritis, you should consult with your doctor before starting a running program.

• If you have any injuries or pain, especially in your lower body, you should address these issues before starting a running program to avoid further injury.

• If you are pregnant or have recently given birth, you should consult with your doctor before starting or continuing a running program.

• If you have a history of disordered eating or exercise addiction, you should speak with a mental health professional before starting a running program to ensure it is safe and appropriate for you.

GET STARTED

If you’ve determined that running would be good for you, it’s important to listen to your body and start with a low to moderate intensity running program, gradually increasing your distance and intensity over time. If you experience any pain or discomfort, you should stop running and consult with your doctor or a qualified healthcare provider.

If it’s been awhile since you ran a mile (high school gym class, anyone?) then feel free to mix up how much you’re walking and jogging. Walking is still a healthy form of exercise with plenty of benefits to you! Try the Run/Walk Method: Run 30 seconds, walk 1-2 minutes. 

I cannot emphasize enough that slow is smooth and smooth is fast when it comes to slowly building back your running capacity. You don’t want to be sidelined with an injury right when you start enjoying running! Your joints and tendons need time to adjust (or readjust) … and trying to throw down massive distances right from the very beginning only invites tendentious or long-term issues.

Running too far too fast can create inflammation in the body due to a condition called "overuse syndrome". When you push your body too hard without giving it enough time to recover, your muscles and joints can become damaged, leading to inflammation. This inflammation can cause pain, swelling, and stiffness, and can make it difficult to continue exercising.

Several studies have examined the link between overuse injuries and running, and have found that excessive training, inadequate recovery time, and poor biomechanics can all contribute to the development of inflammation and injury. For example, a study published in the Journal of Orthopedic & Sports Physical Therapy found that runners who increased their mileage too quickly were more likely to develop overuse injuries, such as inflammation in the knee joint.

Another study published in the British Journal of Sports Medicine found that runners who had poor running form, such as landing with excessive force or having a high vertical oscillation, were more likely to develop inflammation and other injuries.

Overall, it's important to listen to your body and gradually increase your training intensity and distance to avoid overuse injuries and inflammation. You can also work with a professional like Heather to get a individualized plan for running and strengthening your body.

ACTUALLY GET RUNNING

If you find your brain is being resistant, simplify running all the way down to something like: “I’ll put my running shoes on and run to the mailbox.” That counts even if it means running down the hall of your apartment building or your dorm to the mail room! Make it so simple your brain can’t argue with it - and then you’ll usually end up running farther! Getting the running shoes on is the key.