Audience Age Range: 18 to 40 years old
Gender: Male and Female
Known as the perfect cardiovascular exercise, running is defined as “to go steadily by springing steps so that both feet leave the ground for an instant in each step”. It is a convenient exercise because there is no need for any equipment or training.
There are a plethora of reasons why one should take on running as a form or exercise or a recreational activity. According to Bower, there are 12 health benefits that can be derived from running. First, running gives one a healthy heart because it improves blood circulation and reduces the risk of a stroke, heart attack and high blood pressure. It increases the HDL or good cholesterol and decreases the triglyceride or bad cholesterol. Furthermore, the immune system of a runner becomes stronger. According to Dr. Bennett, an orthopedic surgeon, running is one of the best exercises that one can do for the heart and lungs. One can achieve weight loss through running because an average runner can burn 1,000 calories per hour of running. Another health benefit of running is it prevents osteoporosis since the muscles and bones are exercised . Running also improves a person’s mental health by lifting one’s moods and boosting one’s self-esteem. Moreover, the brain power is enhanced because of the better flow of blood in the brain; thus, assisting in the reception of oxygen and nutrients. A person who runs has better sleeping habits. It also helps an individual relieve stress. A person who regularly runs attains a “runner’s high” which is a sense of elation or happiness. Regular running can make a person more patient, good-tempered, easy-going and have an improved sense of humor. A study also suggested that runners have a lower level of anxiety because it reduces the activity of the serotonin receptors in the brain which is the mood regulator. Running gives a glowing complexion to the runner because it helps in the elimination of waste products in the body.
Running, like any other physical activity has risks too. A meta-analysis study about running revealed that there is an increased risk for injury if a person runs more than 40 miles per week. According to the American Council on Exercise, runners who are just starting should not run for more than four days in a week so that their weight-bearing joints which have been stressed due to running can recover. It was also found out that one is more prone to injury if there was a previous injury already. Knee injury is the most common site of lower extremity injury when running, according to the study. Knee pain or patellofemoral pain syndrome is very common among runners but this can be remedied by y strengthening and stretching the quadriceps muscles. Building endurance is key to being injury free. Another common injury that one can get from running is plantar fasciitis, which is an inflammation of the band of tissue that runs from toe to heel. It can however be prevented by stretching the foot daily.
Before beginning any regimen or exercise like running, one must first think of his goal or what he wants to achieve from it. Having a goal makes the activity more meaningful and it motivates the runner. The goal must be realistic such as just to keep fit, for weight loss, for competition or just to be part of a group.
The most important step to take before starting a running program is to check with one’s doctor. A check-up is essential especially for those who are over 40 or those who have some health concerns such as heart problems, chronic illnesses and pre-existing conditions. The Runner’s World Magazine and Jeff Galloway enumerate some tips for beginners. The position of the head should always be looking forward toward the horizon so one does not go against gravity. The shoulders should be relaxed and loose. A runner should run with his torso stretched to its full height so that he is able to breathe maximally and he obtains the optimal biomechanical position for moving forward. The hips, torso and head should all be aligned. The knees should be kept low so as not to take too much energy from the runner. The arms should be close to the body, swinging forward and backward with the elbows bent at a 90 degree angle. The hands should be cupped gently touching the thumb to the top half of the index fingers. When running, it is essential that deep breaths are taken. When running uphill, the strides should be shorter and slower as one climbs up; conversely, when running downhill, the strides should be longer.
If a beginner chooses to run for 30 minutes, it does not mean that it should be continuous running. Walking and running can be alternated. Progressing to a longer time or faster speed should be done gradually to prevent injury.
Other important tips to remember when running is to be adequately hydrated and must not have overeaten. It is advised that a runner allows at least one hour after a meal before one runs to prevent cramps. When running in an isolated area, a mobile phone is necessary for one’s safety and security.
With regards to the diet, five superfoods are recommended for runners. First is brown rice, which contains both carbohydrates and fiber. What is important is to eat complex carbohydrates such as wholemeal bread, rice, pasta and potatoes. Low carbohydrates while running may result in dizziness or confusion. Since there will be lost carbohydrates after running, runners should replace it with a rich carbohydrate meal to make them ready for the next run. Including pineapple in a runner’s diet can accelerate muscle repair because of the presence of bromelain. Eating Greek yogurt is a good calcium supplement which will make the runner’s bones stronger which could protect against stress fractures. Peanut butter, a good source of protein and healthy fats can boost a runner’s power. Lastly, fresh or frozen berries are antioxidants that can promote a healthy heart for the runner.
An important aspect of running is choosing the right footwear. According to Bennett, the shoe materials should decrease the shock to the lower leg. Wearing the wrong kind of shoes may lead to injury. Shoes should also be changed regularly.
Based on the above information, it can be said that running is indeed a worthwhile activity which one can engage in. Aside from the health benefits, it can also be fun. So the next time you see announcements of fun runs, marathons or athletic races, don’t think twice. Sign up and reap the benefits of running.
References
Bower, H. (2011, November 25). 12 Health benefits of running. Retrieved from zest.co.uk: http://www.zest.co.uk/running/12-health-benefits-of-running/2367.html
Byron, S. (2007). The rundown on running. Sarasota Magazine, 183-188.
Fitfaqs.co.uk. (n.d.). Running and carbohydrates - All you need to know! Retrieved from fitfaqs.co.uk: http://www.fitfaqs.co.uk/questions/running-and-marathon-faqs/running-and-carbohydrates/
Shaffer, A. (2013). Every woman's guide to running. Health (Time Inc.), 45-48.
Weil, R. (2013). Running (jogging). Retrieved from medicinenet.com: http://www.medicinenet.com/running/article.htm
