Running regularly has 12 amazing health benefits!
Think you don't have time to train today?
Think again. Research shows that just 30 minutes of running can have huge benefits on your short-term and long-term health:
- Burn calories
- Burn Fat
- Relieve stress
- Sleep better
Here are the top 9 reasons to lace up your shoes and squeeze in that run today with the Night Buddy team.
#1 Get the addictice "Runner's High"
Even if you can't run for very long, it makes you feel good! A fast morning run can have the same positive effects as a longer one since only 10 minutes of cardiovascular activity releases a significant amount of the endorphins that cause the runner's high,"which are known to improve mood.
Additionally, regular running has a variety of long-term positive effects on your mental health, from reduced stress and anxiety to increased energy.
Simply try short, frequent runs for a month and observe the results if you don't believe the research.
#2 Running Burns Fat
You will love this, your body will use fat as its main fuel source instead of carbs, which become more important as exercise intensity increases.
Numerous studies demonstrate that even just 12 to 30 minutes of running will jump-start your metabolism and significantly reduce your body and burn belly fat whilst running overtime!
Long after your run, you will continue to burn fat. Your body enters EPOC mode (excess post-exercise oxygen consumption) after engaging in vigorous physical activity, using the energy from fat and carbs to return to its pre-exercise condition.
A 25-minute run might keep you burning fat for two whole days since EPOC can last anywhere from 15 minutes to a staggering 48 hours.
Incredible for fat burning, right?
#3 Recover Quicker
When it comes to recovering from exercise, running is the winner. Studies show that running increases blood flow and oxygen delivery throughout the body, which helps reduce fatigue and speeds up recovery. That’s why runners recover quickly after a hard workout or race. Perfect for them tough races such as becoming an ultra-marathon runner!
The more you run, the better it WILL help with your recovery for those tougher races!
#4 Burn Calories
Running is one of the most effective ways to burn calories fast. A 30-minute run can burn up to 300 calories, depending on your speed and weight.... This means that running for just a few minutes every day can help you reach or maintain your ideal weight.
Additionally, it increases your overall metabolic rate, which helps you burn more calories throughout the day. Woooo, let's burn more calories for summer!
Calories burned = fat burned, which is the goal for a lot of runners!
#5 Sleep Like a True Runner at Nighttime
Your sleep will much improve if you begin running every day for 25 minutes. A shorter run at night can still improve your quality of sleep compared to not jogging at all, even if you're used to more demanding exercise.
You'll fall asleep more quickly and spend more time in the deep sleep periods, which are essential for physical recovery. This is true for both the quality and quantity of your sleep.
However, there is a catch: avoid scheduling your run right before bed. You may find it difficult to fall asleep at all since all those happy hormones will also make you feel alert and aware.
#6 Feel Stronger and build a better body composition!
Running not only helps you lose weight and get fit but also makes you look good and feel strong. Regular running strengthens your muscles, increases bone density, and improves posture. This can help improve your appearance and make you look healthier, more toned, and even younger!
Your body will become stronger from the inside out as running builds up your endurance and makes you a better athlete. You will also benefit from improved cardiovascular health, respiratory function, and flexibility. With all these benefits, hardly any other sport comes close to running in terms of efficiency!
#7 Live Longer
Did you know that running could help you live longer? Research shows that regular running can increase your life expectancy by up to three years!
Aside from the obvious physical benefits, running can also reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain kinds of cancer. As an added bonus, it can also improve your immune system so you are less likely to get sick.
#8 Improve Your Mental Health
Running isn’t just good for the body; it can also do wonders for your mental health. It can reduce stress, help you stay focused, and even combat depression!
That’s because running releases endorphins and other “happy hormones” that make you feel calmer and more relaxed. Plus, running outdoors gives you a chance to admire nature, clear your head, and get away from the hustle and bustle of everyday life.
Keep running, stay happy :)
#9 Increase your bone density
Regular running can help increase your bone density, resulting in stronger and healthier bones. This is especially true for women as they tend to have lower bone density than men. Running helps promote the absorption of calcium by the bones and also encourages new bone growth. This can reduce the risk of fractures, osteoporosis, and other bone-related issues.
#10 Decreases the risk of chronic illness
Regular exercise has been shown to lower blood pressure and blood fat levels while also enhancing insulin sensitivity, cardiovascular health, and body composition.
Absence of consistent exercise can lead to an increase in belly fat, which is a risk factor for diabetes and heart disease.
Running may be used as a regular type of exercise to help one maintain a healthy body weight and reduce their chance of developing chronic illnesses.
#11 Helps with skinSkin can be impacted by oxidative stress brought on by the body's antioxidant defenses breaking down. Running can assist to improve the body's production of natural antioxidants, which helps to protect the cells , through regular and moderate exercise.
Running can increase blood flow and cause skin cell modifications that can postpone the onset of skin aging.
#12 Improves Memory and Brain FunctionRunning can aid to enhance brain function, memory and cognitive abilities, as well as general mental performance.
- speeds up heartbeat
- increases blood flow to the brain
- Also, it can trigger the hormones that support the development of new brain tissue
Running enhances the brain's structural and functional health by increasing blood flow there. In older adults, it also enhances learning and memory abilities.
final thoughts on the benefits of running
Running is your perfect way to improve your physical and mental health. It can help you lose weight, look and feel stronger, live longer, reduce stress, and even combat depression. Not only that, but it also increases your bone density and strengthens your immune system.
Why wouldn't you run?
If you are looking for a great way to stay fit, running is a fantastic option. The time investment is minimal and the rewards are endless. So lace up your shoes and hit the road!
Remember, no one has ever regreted hitting the road for a run!
Frequently Asked Questions
How many calories does running burn?
Running is a great way to stay fit and healthy, as well as burning lots of calories. The number of calories burned while running depends on several factors, including your weight, pace, distance, and terrain.
On average, a person weighing 154 pounds (70 kg) burns around 600 calories per hour when running at a 10-minute mile ( 6 mph, or 9.7 km/h).
What should I wear when I run?
When it comes to running, the most important thing is to wear comfortable clothes that are suitable for the weather conditions.
During cold months, choose clothes that are designed to keep you warm and dry, such as long-sleeve shirts and pants made of breathable fabrics like polyester or nylon. In hot weather, opt for lightweight materials like cotton or Lycra to allow your skin to breathe.
Also, make sure you wear comfortable shoes that are designed for running, as these will provide extra cushioning and support.
Is it better to run in the morning or evening?
The answer to this question depends on your lifestyle and personal preferences. For some people, running in the morning is more convenient as it helps them stay energized throughout the day and gives them a sense of accomplishment early on.
Plus, running outdoors in the mornings can be more enjoyable as there are fewer distractions from other people or traffic.