Why should I get into running? Because it’s easy! Running benefits so many aspects of our lives!
Low barrier to entry
Special skills?
Ok, so maybe not everybody thinks running is that easy. I am probably biased, since it’s been my sport of choice for so long. However, vast majority of people learn how to run when they are little and don’t need to acquire new skills (I will talk about getting into biking and swimming in the coming weeks). If you haven’t moved much for a while, you should start slow: walk first, then add intervals of short jogs and gradually replace walking with running. And you will be a runner before you know it!
Attire
Unlike with other sports, very little equipment is required to run. You mostly need shoes (check out my past article on this subject). When you first start, you don’t need to go all fancy. However, I would strongly recommend you put some thought into your footwear. Make sure it’s both comfortable and functional, so you don’t incur an injury right off the bat!
What else? You need clothes. I assume you own some. In the beginning, all you will need some weather-appropriate comfy ones. Again: no need to go fancy (and expensive!) before you really get into it. One thing that most women will agree on though is that running requires a proper sports bra. Sorry, Ladies!
Gear
There is a couple of things you may find useful, like a water bottle. It’s 2021, so I hope you own at least one! You can go all fancy, get a hydration vest or a belt, but if you’re just beginning, plain old bottle will do the trick.
You may want to invest in reflective clothing and lights if you are running in the dark. I hope you’d have them if you were only walking around at night though…
Safety!
I mentioned the lights, but that’s not the only safety consideration when you are running. Wearing lights is one of the issues, so you don’t get hit by a car or a cyclist. The other issue is location: are there other people there? How about other animals? Make sure to plan for all of these. If you live in a place without safe running spaces in decent proximity, consider a treadmill…
Benefits of running
running benefits to Physical health
Knees, bones and joints
Many people say that running is bad for your knees. Well, I wrote a whole article about this. Here is a summary: running is actually good for strengthening your joints and improves bone density. Knee issues arise when you have preexisting conditions or you cause an acute injury, frequently through bad form. This can be easily addressed by making sure you have good shoes, stretch regularly and work on your core and leg strength.
Heart and vascular disease
There is a lot of research on this subject (like this one), but at the end of the day, this holds true: your heart needs exercise to stay healthy. Running regularly decreases your risk of heart disease by half.
Diabetes
Regular exercise helps you control sugar levels and insulin production – more on this here. Pre-diabetics are frequently advised to start a regular workout regimen. Why wait until you have a problem if you can prevent going down that slippery slope in the first place?
Weight
Depending on your size and efficiency, you burn calories at different rates, but one thing is certain: running is one of the fastest (or the fastest) way to burn calories. A general estimate says it’s about 100 calories per mile, but let’s face it: it takes a lot more to move a 200lbs body than my rather small one. Here are some other (than weight) factors influencing your burn rate:
- Gender – men tend to burn more
- Speed – the faster you go, the more you burn!
- Incline – no surprise here… Anybody can tell you that going uphill tires them out faster than strolling on a flat road!
- Running surface – speaking of flat road: crossing rugged terrain increases energy requirements. That’s because you need more energy to keep your balance. Also, some surfaces are just harder to push off from (sand, anyone?)
- Weather – have you ever ran in really strong wind? Yeah… hard, isn’t it? Impact of heat and cold, on the other hand, is debatable.
The other thing about running: you tend to make better decisions when it comes to food. You will still be tempted to eat junk, but you are likely to think twice about what you eat. It’s a whole commitment to a healthier life style! Not to mention: it’s hard to run when your stomach is full of greasy junk.
Sleep
Research has shown that regular exercise helps you sleep better. Here is a thought: it makes you stick to a fixed schedule (I can’t be up all night! I need to be up for a run!) and tires you out enough that falling asleep is not a problem. Just think of the last time you stayed on the couch all day without being sick. It’s hard to fall asleep after that, isn’t it?
Immune system
Yes, running regularly will improve your body’s natural immunity! One little bit of caution: if you have an intense workout of over 90 minutes, it will actually depress your immunity. So yes, there is a limit to the benefits, at least during one session. If you plan to be around people with cooties, make your workout on a shorter side!
How running benefits Mental health?
Mental health is a real thing and if you are struggling, you should seek professional help. Working out is not a complete replacement for treatment.
Having said that, running does give your mood a boost and is known to reduce depression. It also helps beat that morning boost. My old boss told me before that he can immediately tell if I worked out before work, because it made me happier and more ready to tackle the day.
Running outside is another part of being good for your mental health. Scientists proved a long time ago that being around nature is good for you. Unless you are dealing with some a-hole who tries to run you over on a crosswalk. But that’s on them, not on running.
Last, but definitely not least, running is a great stress reliever. You are already sleeping and eating better, which will generally help. And now you are giving your brain a break from ‘reality’. It’s awesome! I remember how a few weeks ago I was in a really foul mood on Sunday morning. Alas, it was a long run day, so what is one to do? I laced up and got going. First hour was tough… But then I was too tired to dwell on whatever was making it a bad day. I started to run better and was way more cheerful. It turned into a great day!
Running benefits your Social life
Running benefits your social life, too. I suspect some will roll their eyes to this. How can it help if I have to get to bed early and can’t have another round with my buddies at the pub? True. But you can also meet a lot of new people on the trail, during a race or in a local run club. They will be nice, cheerful people. Isn’t that a better company? You’ll also have more energy to hang out with friends and family. It may lead to a bit less time together, but it will be more meaningful and fun.
Professional/ School life
You arrive to work (or school) after your morning run fully awake and ready to go! Your memory is better and your stress is under control. That will make you much more effective at work! Learning will come easier, too.
Research has shown that running regularly makes you better at follow-through. It also teaches you to work hard on long-term goals. You can’t train up for a marathon in a couple of weeks (ok, some more experienced runners can. But most can’t). When you apply this work ethic to school and your career, you are much more likely to reach the goal.
This actually reminded me of an anecdote I heard ages ago about an endurance runner who got lost in the desert. He walked many, many miles and made it out. When asked how he managed to do it, he said that he did what he always does with running: you don’t think about the whole distance, you just tell yourself ‘make it to the next tree/ telephone pole/ hill/ whatever’ – this way, your goal is not as overwhelming and little by little, you get there!
So why get into running? Because it’s the best! Keep going and I will see you on the trails 😊