What are the benefits of running every day?
Running every day may have benefits for your health. Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace (6.0 miles per hour) each day may include:
- reduced risk of death from heart attack or stroke
- reduced risk of cardiovascular disease
- lower risk of developing cancer
- lower risk of developing neurological diseases like Alzheimer’s and Parkinson’s diseases
While these benefits can be achieved by a minimal amount of daily running, a group of Dutch researchers recommends running 2.5 hours per week, or 30 minutes, five days a week to enjoy maximum longevity benefits.
Other benefits of running may include improved sleep and mood. Researchers in one study observed a group of healthy adolescents who ran for 30 minutes at a moderate-intensity pace every morning for three weeks. Their sleep, mood, and concentration ability during the day tested better than a control group of non-runners.
Running Prevents Disease
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
Running Boosts Your Confidence
Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
Running has the Power to Eliminate Depression
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.Running is incredibly beneficial to the body, mind and spirit. You will find that even short runs can leave you feeling more energized, more focused and better able to enjoy all that life has to offer.
Improves your Productivity for the Day
Ever heard the saying that the early bird catches the biggest worm? Well, it turns out that a morning run will help you keep “catching worms” throughout the day. This is because exercise gives you both mental and physical stimulation. It not only increases your alertness but also helps you get out of bed at the right time.After a good run, there is more endorphin and adrenaline flowing through the body. This results in an exquisite feeling called “runner’s high” which can last for hours after you finish your workout.
Improves Heart Health
Want to reduce the risk of heart disease by almost half? A five-minute run every day is what stands between you and a lower risk of cardiovascular disease. Research shows that runners have a 27% lower risk of early death and a 30% lower risk of death from cardiovascular problems. This is true for all runners, no matter how fast they run or for how long.By all accounts, running helps you stay healthier and live longer. What’s not to like?
Jump-starts your Metabolism
One of two things happens to the food we eat. It can either be consumed by the body as a source of energy, or it can be stored up as fat. If you are looking to keep fit or trying to lose some weight, you don’t want your body to store up fat.In this case, you should start running in the morning before you have breakfast. This is because, after a workout, your body uses a meal to restore itself rather than storing it up. What’s more, a morning jog will boost your metabolism, helping your body burn calories all through the day. It also means that you will likely feel hungry after you finish, making you less likely to skip the most important meal of the day.
Better Joint Health
There was a time when people thought that running was bad for your joints. However, recent studies have shown that runners are actually less likely to develop joint problems. The reason for this is that runners are likely to be fit and to carry less weight thus reducing the amount of strain on the joints.Running in the morning has also been linked to better and developed muscle strength which helps reduce the chances of osteoarthritis.
Below are 10 benefits of a morning run:
1. Running burns more calories than most exercises
Running is a high-impact, high-intensity workout that requires multiple muscle groups and works them hard. And, not only does running burn more calories up front, high-intensity workouts continue to burn calories for up to 48 hours after you exercise!
2. Running is inexpensive compared to other forms of exercise
Forget expensive gym memberships, equipment, and all those other bells and whistles. Just get a good pair of running shoes. Plus, outside is open 24 hours a day, 7 days a week.
3. Running can lower stress and improve mood
Any kind of exercise will release endorphins, which make you feel happy and good. But they don’t call it a “runner’s high” for nothing! High-intensity workouts flood your body with feel-good chemicals, which will certainly come in handy when you’re getting the kids to school or rushing to meet a deadline at work.
4. A morning run is a much easier commitment
We are really good at convincing ourselves not to do things when we’re tired. After a long day at work or in school, the last thing we want to worry about is working more. If you go for a run in the morning, however, you “get it out of the way,” freeing up your evenings for much-needed relaxation. It’s also something you can do consistently.Fabulous team members have shared ideas on how they are building daily exercise routine.
5. Nature is at its finest in the morning
If you can run outside in the morning, you’ll notice two things: Fewer people and more nature. So you can listen to the calming sounds of birds and other animals while on your run.
6. Mornings are rarely too dark or too hot
Perhaps the main disadvantage of running outside is that you are at the mercy of Mother Nature. It can be too hot to run later in the day, or too dark when the sun sets sooner. Plus, running in the morning reduces the need for sunscreen.
7. Running can give you an early-morning energy buzz
High-intensity workouts flood your body with endorphins and adrenaline, both of which make you feel more focused and alert. Mornings can be a particularly frantic time, so an energy boost can really come in handy!
8. It can also make your nights better
Running at any time of day will help you sleep better, but exercising later in the day, especially before bed, can leave some people too restless to fall asleep easily. If you exercise in the morning, however, that energy boost is long gone by the time you’re ready to hit the sheets.
9. It’s good for your self-esteem
Who’s going to have anything bad to say about someone so disciplined that they wake up extra early just to go out for a run? Plus, posting those #morningworkout selfies and beautiful sunrises on Instagram may hold you accountable to keep up the habit!
10. You can “program” your brain to run in the morning
It’s as simple as running every morning consistently. This kind of conditioning will actually make getting out of bed easier; your body will expect you to need energy shortly after waking so you can run and will provide accordingly.