Benefits of running
editCardiovascular benefits
editWhile there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self-esteem and emotional state.[54] Running, like all forms of regular exercise, can effectively slow[55] or reverse[56] the effects of aging.
Whereby an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, it should be noted that in an excessive dose (e.g., marathons) it might have an opposite effect associated with cardiotoxicity.[61]
Weight loss benefits
editRunning can assist people in losing weight, staying in shape and improving body composition[1].Research suggests that for the person of average weight, they will burn approximately 100 calories per mile they run.[2] Running increases your metabolism even after you have finished running. You will continue to burn an increased level of calories for a short time after the run.[3] Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance.[2] While running, it is best to pay attention to how one's body feels. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.[4]
Mental health
editRunning can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a "runner's high".[57] Running is frequently recommended as therapy for people with clinical depression and people coping with addiction.[58] A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being[59] (see Ecopsychology § Practical benefits).
In animal models, running has been shown to increase the number of newly born neurons within the brain.[60] A recent study published in Cell Metabolism has also linked running with improved memory and learning skills.[62]
Further information: Neurobiological effects of physical exercise
Running injuries
editHigh impact
editMany injuries are associated with running because of its high-impact nature. Change in running volume may lead to development of patellofemoral pain syndrome, iliotibial band syndrome, patellar tendinopathy, plica syndrome, and medial tibial stress syndrome. Change in running pace may cause Achilles Tendinitis, gastrocnemius injuries, and plantar fasciitis.[49] Repetitive stress on the same tissues without enough time for recovery or running with improper form can lead to many of the above. Runners generally attempt to minimize these injuries by warming up before exercise,[21] focusing on proper running form, performing strength training exercises, eating a well balanced diet, allowing time for recovery, and "icing" (applying ice to sore muscles or taking an ice bath).[50]
Some runners may experience injuries when running on concrete surfaces. The problem with running on concrete is that the body adjusts to this flat surface running, and some of the muscles will become weaker, along with the added impact of running on a harder surface. Therefore, it is advised to change terrain occasionally – such as trail, beach, or grass running. This is more unstable ground and allows the legs to strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running downhill also increases knee stress and should, therefore, be avoided. Reducing the frequency and duration can also prevent injury.
Barefoot running has been promoted as a means of reducing running related injuries,[51] but this remains controversial and a majority of professionals advocate the wearing of appropriate shoes as the best method for avoiding injury.[52] However, a study in 2013 concluded that wearing neutral shoes is not associated with increased injuries.[53]
Chafing
editAnother common, running-related injury is chafing, caused by repetitive rubbing of one piece of skin against another, or against an article of clothing. One common location for chafe to occur is the runner's upper thighs. The skin feels coarse and develops a rash-like look. A variety of deodorants and special anti-chafing creams are available to treat such problems. Chafe is also likely to occur on the nipple. There are a variety of home remedies that runners use to deal with chafing while running such as band-aids and using grease to reduce friction. Prevention is key which is why form fitting cloths are important.[5]
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- ^ "20 Incredible Stories of Weight Loss Through Running". 2015-01-15. Retrieved 2016-07-27.
- ^ a b "How Many Calories Does Running Burn? | Competitor.com". 2015-03-02. Retrieved 2016-07-27.
- ^ "4 Ways Running is Best for Weight Loss". 2016-07-18. Retrieved 2016-08-02.
- ^ "How Fast Should Beginners Run?". Retrieved 2016-08-02.
- ^ "How to Prevent & Treat Chafing". 2015-05-27. Retrieved 2016-07-27.