The body benefits of running daily
For a bit of context, running has been around for millions of years as an innate ability for humans to outrun predators. But if you ask the internet, you would find multiple, humorous comments saying it was invented by Thomas Running in 1784, when he ‘tried to walk twice the same time.’
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In all seriousness, although running has been around since humans evolved, the sport didn’t become popular in the U.S. until the 1970s, according to Vox. The first instance of running for sport was reportedly dating back to 776 B.C. in the first Olympics Games.
It helps your heart, muscles, and lungs
“It improves cardio-pulmonary conditioning, strengthening both the heart muscle and the lungs,” said Winokur. “It enhances circulation, burns calories, and is part of a weight-loss diet.”
It helps with bone density, especially for women
For those who are cleared by a doctor to run for exercise, the benefits are numerous, particularly for women. “Running increases bone density and is recommended for osteoporosis in women,” said Winokur.
He says that for the older population, running 20-30 minutes, three to four times per week is adequate to strengthen your pulmonary and heart systems.
It acts an as anti-depressant
“Runners high” is that relaxed, tired, satisfied feeling you may experience after a run. This is due to a burst of endorphins that are released during exercise. It also releases other chemicals that can make you feel happier and calmer. “Exercise increases the levels of endocannabinoids in the bloodstream,” Linden explains.
Endorphins and endocannabinoids can move very easily through the bloodstream resulting in those soothing feelings of lowered anxiety and calmness. This is why exercise is considered to have an anti-depressive effect.
It can also increase mood and improve memory and focus. Runners often find the exercise to be a stress release after a long day at work or a troubling event in ones’ life.
Despite the weight loss and muscle strengthening effects of running, Winokur says that yes, there is such thing as too much running. Frequent joggers must be conscious of developing bones pains from overdoing the exercise. “Over time, high-impact exercise can cause problems with the cartilage meniscus and bones in the ankles, knees, and hips,” said Winokur.
Winokur says while running is a great way to keep yourself in shape, he says it can also be dangerous for some, recommending being examined by a doctor first to rule out underlying medical conditions that could harm the person. “Things like cardiac arrhythmias, unknown ischemic heart disease where you have angina and you don’t know it…. When you put an extra load on the heart from running, it can actually induce worsening arrhythmias and possibly, a heart attack,” said Winokur.
Runners may also develop lactic acidosis from exceeding the recommended heart rate when exercising. “Take your pulse at rest. An average pulse can be anywhere from 80-100. You should not exceed one and a half times your resting heartrate, which is 120-150,” said Winokur.
Running is a form of exercise that has been around since humans could walk. It is known to help lose weight, strengthen muscles and bones, and help with behavioral issues. Despite all these benefits, heed the phrase “too much of a good thing,” and speak to your doctor should any new pains or issues develop from your daily run.