Monthly Archives: November 2016

Six More Benefits of Running

Last week I wrote about six benefits of running. That wasn’t nearly enough! Here are six more to consider.

Now get out there and run!

Running makes you happier

You’ve already found it, if you’ve been working out consistently: No matter how really great or bad you feel at just about any certain minute, exercise will cause you to feel a lot better. And it goes beyond merely the “runner’s high”–that rush of feel good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that just one bout of exercise– of walking on a treadmill, 30 minutes –could immediately lift the mood of someone suffering from a significant depressive order. In a May 2013 study in Medicine & Science in Sports & Exercise by which rats and mice got antidepressant-like effects from running on a wheel, researchers reasoned that physical activity was an effective option to treating depression.

And on those days if you must push yourself out the door, exercise protects you against anxiety as well as depression, studies have shown. Average exercise may help individuals cope with tension and worry even after they are done working out, according to a 2012 study published in Medicine and Science in Exercise & Sports. A 2012 study in the Journal of Adolescent Health shown that merely 30 minutes of running throughout the week for three weeks boosted sleep quality, mood, and focus through the day.

Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2007 study in Physiological Behaviour revealed that jogging causes precisely the same kind of neurochemical adaptations in brain reward pathways that also are shared by addictive drugs.

Running helps you get more skinny.

You realize that exercises burns calories while you’re working out. The bonus is the fact that when you exercise, the burn continues after you quit. Studies have demonstrated that regular exercise boosts “afterburn”–that’s, how many calories you burn off after exercise. (Scientists call this EPOC, which stands for extra post oxygen consumption.) That’s kind of like obtaining a pay check even once you retire.

And you don’t have to be sprinting at the rate of sound to get this benefit. This happens when you’re working out at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace, and a little slower than marathon pace.)

Running strengthens your knees

It is long been known that running raises bone mass, and even helps come age-related bone loss. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has shown that it’s not. In fact, studies show that knee well-being is improved by jogging. We know from many long term studies that running doesn’t seem to cause much damage to the knees. We don’t find much of a previous history of running when we look at people with knee arthritis, and when we look at runners and follow them over time, we don’t find that their risk of developing osteoarthritis is more than anticipated.

Running will keep you sharper as you get older.

Worried about “losing it” as you get old? Working out regularly will help you remain “with it.” Studies have concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, especially functions like task switching, selective focus, and working memory.

Studies found that elderly adults that were fitter scored better than their unfit peers in mental tests. What’s more, in stroke patients, routine exercise improves language, memory, thinking, and judgment problems by almost 50%. The research team found “significant progress” in overall brain function in the decision of this system, using the most development in focus, concentration, preparation, and organizing.

Running reduces your risk of cancer

There’s plenty of evidence that it helps prevent it, although maybe running doesn’t heal cancer. A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is related to a lesser risk of certain cancers. While you’re undergoing chemotherapy, in the event you currently have cancer what is more, running can improve your quality of life. (Want to learn more concerning this? Read firsthand accounts of this and see our full cancer problem here.)

Running adds years to your own life

Even in case you meet just the minimum of number of physical activity–(30 minutes, 5 times per week), you will live longer. Studies show that when different types of individuals started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers acquired 3 years. Even if you’re still smoking, you will get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heart disease acquired 4.3 years.

Over the Top with Gear

One of the great crimes committed by runners everywhere is wearing ostentatious running gear and outfits.

And no, I’m not talking about the weird and wild running costumes running during Bay to Breakers or other fun run events.

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I’m talking about the everyday outfits that are just simply over the top. You’ve seen them — horrible prints or day-glo sports bras that should have been retired in the 1980s.

Be kind to your fellow runners. Wear simple clothes in neutral colors. Black, gray, white — these are the outfits that never go out of style.

 

Six Great Benefits of Running

Running is an excellent strategy to develop your fitness and get yourself into shape. What many people do not understand, however, is that advantages are provided by running to almost every part of your body. It can also considerably enhance your mood.

Whether you’re on a training regimen for a half marathon or just running for fun and peace of mind, the mere act of getting out there and quickly putting one foot in front of the other is a good thing for mind and body.

Running can make you healthy in a number of manners, and it is very good at doing so. Running might not be your favorite type of exercise. A lot of individuals find it troublesome and tedious. But understanding what it can do for the life only may cause you to look at running in a brand-new manner.

Improve Your Health

Believe it or not, running is truly an effective strategy to boost your overall amount of wellness. Research shows that running can raise your levels of good cholesterol while also helping lung function increases and use. Additionally, running can also boost your own immune system and lower your risk of developing blood clots.

Prevent Disease

Running keeps you healthy and that can help prevent disease.

For women, running can in fact help to lower your risk of breast cancer. Additionally, it may reduce the risk of getting a stroke. Many physicians now recommend running for those who are in the initial phases of diabetes, high blood pressure, and osteoporosis, which is proven to reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your odds of suffering a heart attack could be reduced.

Lose Weight

Running is among the greatest forms of exercise for keeping or losing a consistent weight. You will find that it’s the next most powerful exercise in terms of calories burned per minute, following only after cross country skiing and that it’s a leading approach to burn off extra calories.

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Increase Your Confidence

Not all of the advantages of running are physical. Running can offer a noticeable boost to your self-confidence and self esteem. By achieving and establishing targets, you are able to help give yourself a greater sense of empowerment that will leave you feeling much more happy.

Relieve Stress

Pressure can in fact create quite a few health and mood problems. Additionally, it may decrease desire and sleep quality. You push your body to exert hormones and excessive energy, when you run. Running additionally helps to reduce your own chances of growing tension headaches.

Eliminate Melancholy

If you are depressed, get a run and the last thing you likely would like to do will be to get up. Yet you’ll find that after only a couple of minutes of running, your brain will begin to secrete hormones that enhance your mood. Actually, there aren’t many things in the world that can more quickly or better treat depression than exercise including running.

It may seem surprising to learn all of different methods that running can enhance your health, but the fact of the matter is that these are only a small number of many advantages that it can offer to your body. Running actually is amazingly advantageous to mind, the entire body, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to relish all that life has to offer.

Bad Running Habits

I read this article on Runner’s World, which outlines 10 Bad Runner Habits that probably most of us are guilty of in at least some capacity.

You should read the full article, but if you’re a little lazy, here are the habits they mention…

  1. Running too much too soon
  2. Refueling badly
  3. Forgoing SPF
  4. Ignoring your core
  5. Starting a race too fast
  6. Being your own doctor
  7. Skipping stretching
  8. Not getting enough sleep
  9. You never rest
  10. Fixing it all

I’m terrible with starting races too fast. I always let the adrenaline get to me and end up heading out at least a minute per mile too fast. Usually I catch myself before I get into too much trouble.

Where I run, I don’t have to worry too much about sunscreen, but it’s a good tip. Take care of your skin!

 

Total Training for the Half Marathon

A challenge is provided by the half marathon distance beyond the popular 10K while allowing for more flexibility than marathon training. The training period is three months (versus five for the marathon), and healing is appreciably quicker than for the marathon. This happy news means you could run several half marathons during an individual race season.

Training for the half marathon is also a great stepping stone on your way to a first marathon. The half is a perfect method to find out whether you enjoy going the long distance and prepares you for the marathon’s mental and physical challenge. It’s the best dress rehearsal. Remember, naturally, that there’s no such thing as a one-size-fits-all training program. While the programs offered here are dependable and solid, you should don’t hesitate to tinker together and make them your own. Accommodate them to your own rhythms.

Motivation:

Building mental stamina is crucial. It’s one thing to be inspired to begin training. It’s another to stay inspired each and every day. Developing the proper mindset and staying inspired is essential to crossing the finish line with a grin in your face and enjoying training.

Goals:

Complete time goals, weight loss goals, “just complete” goals…we all have a reason(s) for desiring to run a half marathon. If your only purpose is to shed weight, good luck. You’re likely to quit. You might be likely to quit just like so many individuals who join health clubs each year for the exact same reason only to stop going after finding little effects in little time. You must have the right aims and reasons for running to be able to be successful.

Wear the right tools:

Treat your feet to some great pair of running shoes (or three!). Running shoes is going to function as the most important piece of gear. Shoes are designed to fit feet with pronation, distinct arches, and more. See with a local specialty running shop to get the best shoes for your own feet.

Nutrition:

Carbohydrates supply the fuel runners need. During half marathon training , should come from carbohydrates, especially complex carbohydrates. 10% should come from protein (you want 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nourishment you must keep you strong and allow for adequate recovery.

Recovery:

Clearly, it is important to run for half marathon training, but healing is equally important. Each day should not be run by you. Your body has to rest between runs so it can recover from one run to another, getting more powerful between each run. Nutrition and eating the right foods at the right time also playan important role in healing. Take recovery days as serious as your running days.

Hydration:

On runs of an hour or more, take fluids with you and use up 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after and get your body weight back to the weight it was before the run by sports drink or drinking water within the first hours after the run.

Avoiding Injury:

Use your non-running days to rest and recover. Ice in knees or shins, especially down any soreness (most common) four times daily for 15-20 minutes. Harms frequently sneak up without warning. Doing all the right things right will minimize your likelihood of harm.

Pre-Training:

Before you begin half marathon training, you must be able to run for at least 30 minutes without stopping. Space is unimportant right now. You only need to get your body used to running.

Combinations of run/walks are excellent to use during pre-training because they still your body into the exercise and minimizes the possibility of experiencing a running harm.

It’s also a great idea at this point to go ahead and choose a half marathon and get signed up!

Training:

Each week should be slowly increased by your mileage. As a general rule, total weekly mileage must not rise by more than 10% from week-to- . Completing a run of 10 -12 miles before the race will be enough to prepare you for the end. You should then taper off in the final weeks before the half marathon to allow your body to recover from training and thus you’ll not be weak on the big day.