The Health Benefits of Running: Why You Should Start Today

We all have experienced the feeling of guilt and sluggishness at the end of a long, tiring day of work. A feeling that leaves us wondering whether we will ever be able to do something for our health at all. You crave a change, a way to inject energy into your routine. Well, you don’t need to start a new supplement or buy a trendy gadget to get over it. The cure to this is actually completely free and accessible to everyone in the form of running.

The simple act of putting one foot in front of the other can be a transformative experience. Recently, HFM had the opportunity to talk with Prince Dhabuwala, a fitness coach and CEO of KP Fitness, Surat, who gave us some key insights on how to begin. 

So, if you’ve ever considered lacing up your shoes and hitting the pavement but hesitation has held you back, this article is for you. We’ll debunk some myths, answer some burning questions, and get you all set for your first step towards your running journey.

Importance and benefits of Running

Running is one of the most accessible forms of exercise. Everyone can do it. All one needs is minimal equipment, an open road, and, most importantly, a strong will.

The latter is hardest to conjure since humans are innately lazy. However, some benefits of running might get you out of bed and up and running.

1.     Improved heart health and reduced cholesterol

Despite what the mainstream media tells you, your heart doesn’t beat for anyone but you. Hence, the least you can do for it in return is to work out enough to keep it healthy.

Just like any other exterior and visible part of your body- quads and biceps, for example – your heart is a muscle, too. Although you cannot flex it the same way as you might with other muscles, running will give you a clear idea of how your cardiac strength is increasing.

With bigger biceps, you can lift more weight. Similarly, a healthy heart will help you pump more blood to every part of your body, making your entire cardiovascular system resilient.

You don’t even need to overdo it. According to Prince, you can reap the benefits of a healthy heart by just getting 6 miles, twice a week, under your feet.

Furthermore, in the long run, literally, this healthy habit of yours will also lower your LDL cholesterol levels. This, in turn, will help you prevent health issues such as heart attack and stroke.

2.    Strengthens your body

If someone tells you that running is just an aerobic exercise that will only help your cardiovascular health, then clearly, they’re not running right or enough.

Running is undoubtedly more than that; it involves your whole musculoskeletal system. Running impacts your bones, muscles, joints, ligaments, tendons, and even cartilage when done right. In short, this one form of exercise will help you improve the structure and mobility of your body.

Will targeting those biceps on arms day do all this? Well, it might. But not in the same way as running. According to studies, running improves your lower-body muscles – quads, hamstrings, calves and glutes. It also involves a group of upper-body and core muscles.

Last but not least, running brings into function your calf muscles, which are the “second heart” of your body. Our conversation with Prince taught us that calf muscle is responsible for “pushing the deoxygenated blood from lower parts of your body back to the heart.”

3.    Helps improve mental health

There is a lot of buzz about the physical impact running has on one’s body. But the voices die down by the time we reach the mental benefits.

There are several ways in which running can improve your mental health. And no, we are not talking about how getting out of your house and your head or the change in scenic view will get you up and going. We are talking about actual scientific changes that take place in your body when you go for a run.

After a good long run, your body releases endocannabinoid, a biochemical substance similar to cannabis. This naturally produced chemical reduces stress and improves your physical and mental response to stress.

Apart from that, Prince says that “running is a form of meditation that helps people get isolated and helps in improving their thought process.” He adds that sometimes, in a stable position, you might get stuck on one thought, but running can help you get out of that loop of thoughts.

Getting started with your journey

Running can sometimes sound like a daunting task. No matter how many health and wellness benefits one might provide you, taking that first step and then keeping going is always going to be hard. That is why we are here to help you break it down into small steps that will help you achieve your goal.

1.     Setting realistic goals

It all begins with planning and setting a realistic goal. No matter the ambition behind your decision to start running, it will only help you if you have a realistic goal.

You cannot aim to run for an hour on your first day. Hence, experts advise building a run/walk ratio of 4:2 minutes. Then, gradually increase it to 6:3. This is called interval training; slowly, as your body gets attuned to it, you can drop the intervals. This will allow you to reach your goal of completing that marathon.

2.    Getting your apparel right

Another vital thing to remember is to wear the right shoes and sports clothes. In India, where jogging tracks are not accessible to everyone, the road is your best bet. But to run on this hard grounds, you must have suitable footwear. Therefore, “buying the best shoes is an investment, not a luxury.”

Furthermore, wearing the right clothes is important. You can start with your usual trousers and T-shirts. However, with time, you must come down to functional clothing, as it not only makes you feel good but also stays dry and helps you regulate your body’s temperature. Also, if you’re wearing loosely fit clothes, you might incur chafing. Therefore, you need the right clothing that reduces friction.

3.    Good time and right environment

Choosing the right time of the day to run is also very important, especially in a country like India, which is mostly hot and humid.

This is why most people, if you have noticed, choose mornings to go out for a jog. Early morning temperatures are generally cooler, reducing the risk of heat exhaustion and dehydration. This cooler environment makes running more comfortable and safer, allowing you to enjoy your workout without the oppressive heat of midday.

Morning runs also help establish a consistent routine. Starting your day with a run sets a positive tone, boosting your mood and energy levels thanks to the release of endorphins and leading to an increase in productivity and a better overall mindset and mood throughout the day.

Embarking on your running journey might seem daunting at first, but the rewards are profoundly transformative. Beyond the physical and mental health benefits, running fosters a sense of community and personal achievement. As you lace up each morning, you join millions worldwide who find joy and resilience on the pavement. Embrace the challenge, stay consistent, and let each step be a testament to your commitment to a healthier, happier life.

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