In this article, we will present the 10 biggest advantages of running every day – combined with a series of studies carried out by renowned organizations in the areas of health and physical education, which relate the activity to all these benefits.
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1. Prevents cardiovascular diseases associated with hypertension
Running improves blood circulation and reduces the risk of heart attacks and other heart diseases. There is no shortage of research indicating that runners have a lower incidence of cardiovascular diseases, so this sport and the famous cardiorespiratory fitness have everything to do with each other!
A study published in the United States by the National Library of Medicine, Showed that practicing physical activities such as running, responsible for increasing oxygen consumption in the body, helped protect people from the risks associated with hypertension.
The research followed more than a thousand workers from two different companies doing physical activity at different levels and recommends balance: intensity, duration, frequency of different postures and movements affect different systems and functions of the body (aerobic capacity, muscular strength, movements, balance and coordination), according to the scientists.
All these aspects must lead to finding a “perfect point” that allows its health-promoting effect.
2. Improves sleep quality
Running helps regulate the sleep cycle, providing deeper, more restful rest for athletes, whether they are amateurs or professionals. Regular practice of this sport combats insomnia and considerably improves the quality of sleep.
But this doesn’t mean that it’s only worth doing the activity at night, just before going to bed. Quite the opposite! The benefits of running in the morning, for example, include better regulation of the circadian rhythm – popularly known as the “biological clock” –, which later promotes a healthier sleep.
Young people who run regularly have significant improvements in the quality of their sleep and take less time to fall asleep, as well as improvements in mood and concentration when they are awake. This information is from a study published in the Journal of Adolescent Health.
To obtain the data, scientists monitored more than 50 teenagers, divided into two groups: those who ran for thirty minutes every day for 3 weeks at a moderate intensity and those who did not exercise.
The first group proved the benefits of running for sleep! And do you know what the bonus was? They also experienced less sleepiness throughout the day!
3. Combat depression
Physical activity releases endorphins, a hormone that promotes a feeling of well-being, which is why running is effective in combating depression and reducing stress and anxiety.
JAMA Psychiatry, a medical journal of psychiatry produced by physicians from the American Medical Association, has published research that claims that regular exercise can be as effective as antidepressants in treating mild to moderate depression. Specifically for this analysis, almost 300 workers in the Canadian health system were interviewed.
In the same study, a decrease in emotional stress and absenteeism among the most engaged participants was also highlighted as benefits of running for mental health.
4. Helps prevent and treat type 1 diabetes
The Diabetes Society states that regular physical activity is essential for the prevention and control of type 1 diabetes and the prevention of its chronic complications.
And there are those who choose to take advantage of this advantage combined with specific benefits of street running, for example, exposure to the open air and the absorption of vitamin D, which you will read about below, and the variation in terrain that allows the practice to be adapted to different training zones .
But be warned: everything must be monitored by your doctor, to assess cardiovascular risk and the need to adjust insulin dosage.
5. Improves memory
Running stimulates neurogenesis, or the process of forming new neurons. This improves memory and cognitive functions in those who practice it, keeping the brain healthy and even helping to promote a better quality of life for patients with Alzheimer’s.
6. Strengthens bones
Running also increases your bone density, prevents osteoporosis and strengthens your bones! It is no wonder that this sport has become especially beneficial for women, who are more likely to face complications in this regard.
The benefits of running for the female body include less bone mass loss with aging, or rather, the activity is effective in increasing bone density. This is according to a very interesting guide published by the National Osteoporosis Foundation of the United States.
In the case of those who already deal with the complication, the advantage also exists, but it is necessary to evolve gradually and with medical supervision, monitoring the strengthening of the muscles and eliminating the risk of fracture so that the advantages can be perceived.
7. Increases disposition
That running improves physical resistance and daily energy, increasing the willingness to carry out daily activities, is an easy fact to observe in practice, but if you are not yet involved in the activity, just ask any practitioner about it.
The scientific explanation is that regular activity increases the body’s energy levels because it makes better use of “fat” reserves, burning them even after the race is over!
And the benefits are intensified by running on an empty stomach! This is what a study published in US PubMed, the central publication vehicle of the North American Institutes of Health, suggests. It monitored nine adult runners during three complex tests involving different diets and long-duration workouts (60 minutes) and evaluated the fat oxidation response during and after exercise.
But we know that not everyone can or is able to exercise without anything in their stomach. That’s about it and that’s okay!
8. Helps you lose weight
Now, speaking of reducing body fat… Running is an excellent ally in weight loss, as it burns a large number of calories, especially when combined with a balanced diet . It quickly increases your heart rate and uses practically every muscle in your body, so it doesn’t get any better than this!
The American Council on Exercise published a recent article pointing out that running burns more calories per minute than most other forms of cardiovascular exercise, did you know?
9. Improves physical fitness
Whether done outdoors or in a gym , running increases aerobic capacity, improving physical fitness. This translates into better performance in other physical activities and greater endurance for life!
Not sure whether to run outdoors or indoors? All types of running are worth it: a comparative study published in the Journal of Sports Sciences found few differences between running on a treadmill and running outdoors in terms of cardiovascular fitness benefits.
Analyzing runners accustomed to the “indoor” format, running for 6 minutes at six different speeds and in six repeated tests, experts identified that an adjustment of just 1% in the degree of inclination of the machine already compensates for the difference in energy expenditure due to the lack of air resistance that would exist “outdoors”.
10. Helps with breathing
Running strengthens the respiratory muscles and increases lung capacity, improving efficiency and breathing control . Therefore, running can be an ally for those who suffer from respiratory problems or even contribute, for this reason, to managing anxiety, for example.
And, despite the small difference in cardiovascular gains already mentioned in the previous topic, specifically outdoor running brings even more benefits due to air quality – in places with no or low levels of pollution, of course!