Fitness fads and innovative workout routines come and go, but one thing that has stood the test of time is daily running. .
This wholesome exercise engages almost every muscle group and has incredible health benefits.
Plus, it’s one of the most convenient ways to stay fit as it doesn’t require extra equipment or a designated workout space. Rain or shine, don’t give it a second thought!
Get your running shoes on, go out, and get started! But before you do, let’s find out what you can run daily actually does to your body.
Strengthens the Respiratory System
While daily running, there is an increased movement of air in and out of the lungs, called increased ventilation.
Although you cannot see, smell, hear, or even feel the air when it’s still, it is relatively noticeable when breathing; however, while running, you may feel more out of breath than when you’re idle.
This is not necessarily due to an inability to accommodate the air in your body; rather, it can be due to an increased demand for oxygen or changes in breathing patterns.
Physical activities like daily running increase oxygen inhaling capacity and raise maximum oxygen consumption or VO2.
This can help strengthen your lung capacity and cardiovascular strength. Maximum oxygen consumption varies with age and sex.
VO2 declines with age and tends to be lower in females than males. A lower VO2 in females could be due to lower muscle mass, less hemoglobin, and less blood volume.
For adults 20 to 50 years of age, maximum oxygen consumption on average lies around 40 ml per minute in males, while in females, it is close to 35 ml per minute. Studies have shown that VO2 in physically active males could reach above 60 ml per kg per minute.
As for physically active females, it could climb up to 40 ml per kg per minute.
Studies have shown that you only extract roughly 20-40% of the oxygen from your bloodstream when you are idle.
On the other hand, during heavy exercises like daily running, the figures shoot up to almost 80%. The body will carefully regulate its oxygen usage based on current needs, so the percentage of oxygen extracted from the bloodstream will reflect this.
Boost Brain Health
A study investigating the effect of running on brain activity stated that
you can run at an accelerated speed of approximately nine mph, equivalent to 5.5 miles, on a treadmill; the amount of oxygen in your bloodstream increases, leading to the regional activation of frontal cortices. This proves that increased oxygenated blood flow will likely improve your brain function.
The outermost layer of your brain is called the cerebral cortex and contains billions of tightly packed neurons that form the gray matter of your brain. The cerebral cortex is divided into four parts: frontal, temporal, parietal, and occipital lobes. The running activates the frontal cortex, the largest of these four cortexes, and controls our body movements. It also has a significant say in our judgment, creativity, abstract thinking, and social skills.
Counter High Blood Pressure
Hypertension is a severe health condition that can lead to many life-threatening disorders. It is a leading risk factor for cardiovascular diseases and can cause ischaemic heart disease, coronary artery disease, heart failure, and strokes.
Hypertension could also significantly impact your brain, resulting in hemorrhagic stroke, an emergency condition where a ruptured blood vessel causes bleeding inside the brain, and ischemic stroke.
Hypertension continues to be a widespread health condition, and running can be the perfect exercise to control your elevated blood pressure if you are prone to it.
Running also aids in decreasing insulin resistance by improving insulin sensitivity and allowing your body to use it more effectively to move glucose from your blood into your cells, ultimately reducing blood sugar levels.
Running additionally promotes smoother blood flow through the arteries, which reduces pressure build-up on your arterial walls.
Reach Your Weight Loss Goals
Do you know that around 50% of the population globally is overweight? That’s half of the population worldwide living under the fear of developing a severe health condition.
Some high-intensity types of running, like hill repeats and interval runs, continue to burn calories up to 48 hours after the activity. These exercises utilize multiple muscles and demand more incredible energy during recovery, resulting in the body tapping into various energy sources, including stored fats.
This is commonly referred to in the fitness community as the “afterburn effect.”
Increased physical activity will likely increase your energy demands, so you may get hungry more often. These recurring urges to eat can contribute to weight gain if you have trouble managing your diet. But you don’t worry.
Running can help with this issue. A study on 11 individuals concluded that 60 minutes of running suppressed their ghrelin levels.
This hormone promotes hunger while, on the other hand, increases the production of satiety hormones.
Prevent Cardiovascular Issues
Research indicates that those who regularly work out instead of living a sedentary lifestyle can gain numerous health benefits, including protection from heart-related issues. When you run, your heart pumps faster to keep up with the growing oxygen demand. As a result, your heart rate shoots up. Over time, if you continue this habit, your heart muscles will strengthen and get accustomed to the growing oxygen demands of your body.
Because daily running is an excellent form of exercise, you’re less likely to develop obesity, one of the leading causes of cardiovascular diseases worldwide.
Elevated body mass index (BMI) was cited as the cause of 4 million deaths in 2015 alone, more than two-thirds of which were due to underlying cardiac conditions.
Over 1 billion people are currently overweight, and the numbers continue to rise tremendously. Estimates suggest these figures are expected to reach approximately 167 million by 2025.
Hypertension and diabetes are common in those with obesity and are contributing factors that cause cardiovascular troubles. Studies have shown that running can lower your risk of hypertension by almost 40% and diabetes by 70% compared to walking.
Conclusion
the Running can transform your body in a month by improving your respiratory system, lowering your blood pressure, helping you lose weight, and boosting your brain health. Running is a simple and effective way to stay fit and healthy, as long as you do it moderately and safely. So don’t hesitate to make a part of your daily routine and enjoy the benefits it can bring to your body and mind. Happy running!
Q: What is the ideal duration of daily Exercise to experience its benefits?
A: The answer may vary depending on your fitness level, goals, and preferences, but a general guideline is to run for at least 30 minutes a day, three to five times a week. You can adjust your runs’ intensity, duration, and frequency as you progress and improve your endurance.
Q: What are some tips to prevent injuries while running?
A: Some tips to prevent injuries while running are:
- Warm up properly before you start and cool down after you finish
- Wear comfortable and appropriate shoes and clothing
- Choose a suitable surface and terrain for your runs
- Avoid overtraining and take rest days when needed
- Listen to your body and stop if you feel pain or discomfort
Q: How can I track my progress while running?
A: You can track your progress while running by using various tools and methods, such as:
- A stopwatch or a smartphone app to measure your time, distance, speed, calories burned, etc.
- A heart rate monitor or a fitness tracker to measure your heart rate, intensity, and recovery
- A journal or a spreadsheet to record your runs, goals, achievements, and challenges
- A running buddy or a coach to motivate you, give feedback, and keep you accountable
Q: What are some benefits of running for mental health?
A: Some benefits of running for mental health are:
- daily running can release endorphins, serotonin, and dopamine, neurotransmitters that can improve mood, reduce stress, and enhance well-being.
- Running can boost your self-esteem, confidence, and body image by helping you achieve your goals.
- Running can provide you with a sense of accomplishment, purpose, and meaning by giving you something to look forward to, work on, and enjoy
- Running can allow you to socialize, connect, and bond with other runners who share your passion and interests.
Q: What are some foods that can help me run better?
A: Some foods that can help you run better are:
- Complex carbohydrates, such as whole grains, fruits, vegetables, and legumes, which can provide you with sustained energy and fuel for your runs
- Lean proteins, such as eggs, chicken, fish, tofu, and nuts, can help you build and repair your muscles and tissues after your runs.
- Healthy fats, such as olive oil, avocado, seeds, and salmon, which can support your heart health, reduce inflammation, and improve your recovery
