How Running Helps Your Body

Cardiovascular exercise:

Running is a very good cardiovascular aerobic exercise. When a person runs, you  strengthening the muscles involved in respiration, which helps facilitate the flow of air in and out of the lungs. It also helps improving circulation efficiency and reduce blood pressure.

Regular running helps keep one’s stamina up, and gives you more time before you get that “out of breath” feeling.

Most running watches are equipped with logs for a history of your training to help the individual keep track of workouts.  It checks whether you were truly able to improve your running strength and endurance by checking how fast or how long you were able to maintain a certain pace.

Strengthens leg and foot muscles:

Aside from being out of breath, one of the reasons that people are not able to “go the distance” is  because of the pain in their weak leg muscles. When a person lives an inactive lifestyle, these muscles weaken and are unable to endure moving long distances.

On the other hand, a person who runs regularly would be able to strengthen these muscles making them more capable of enduring longer distances.

Individuals will notice this improvement more today because of  running GPS watch’s  that could accurately track the distances that you have traveled during each training session.

Increases speed and reflexes:

Running regularly would help you increase your speed reflex times. This is because you are able to make your muscles move more efficiently and in a pre-programmed manner due to the continuous training or running movements that you do while running.

You would be able to see a drop in your lap or split times because your muscles in your entire body have now become stronger and more capable to push your pace.

Individuals are able to track this improvement because of  running watch’s capability to track your time accurately up to the hundredths of a second.

Now that you see the benefits of doing running training regularly, what are you waiting for? P{ut your sneakers on, strap on a running watch and get on the road, oval, or athletics track and begin your running training now!  Your body will thank you in the future.

Why Run and Why Women Run?

According to Running USA, an organization that tracks national trends, the number of women who finished a running race soared from 791,000 in 1987 to 4.4 million in 2007. Why the attraction?

In a poll of 8,000 runners by the same organization, women said they run to sculpt a toned physique, stave off stress, and achieve personal goals. And those are just a few of running’s many benefits.

But perhaps what draws people to the sport more than anything is that everyone can do it. It doesn’t matter how tall, short, fat or skinny you are.  You don’t need special skills, pricey gear, athletic ability, or even good genes.  All running requires is a pair of shoes and a little determination.  Still, it can be intimidating.

It takes effort to  move your body weight which is why running burns more calories per minute than pretty much any other exercise.   The average 140-pound woman who runs at a 10-minute mile pace for an hour burns 512 calories. Compare that to an hour spent doing Pilates (384 calories), walking (225 calories), or swimming (448 calories). Torching all those calories sheds body fat to reveal the lean muscle below. So not only do runners have enviable legs, but their entire bodies look trim and toned.

Take up running and you’ll get benefits beyond just looking good, you will also live longer and stay healthier. Researchers at Stanford University discovered that regular runners have a 39 percent lower risk of dying an early death compared with healthy adults of the same age. “Virtually every system in your body benefits from running,” says Christine Hinton, a running coach in Crofton, Maryland. Study after study shows that running can help prevent cardiovascular disease, diabetes, metabolic syndrome, osteoporosis, and even cancer. Most recently, a 2009 study published in the Journal of Strength and Conditioning Research found that running is as good a bone-builder as strength training.

In addition to giving you a physical edge, running improves your mental health too.  A 2008 study found that areas in the brain associated with mood are flooded with endorphins, the feel-good hormones  after exercise. This is especially true with running. “When you run, it’s just you, your body, and the environment,” says Kristen Dieffenbach, Ph. D., a sports psychology consultant and assistant professor of athletic coaching at West Virginia University. Your arms, legs, and breathing fall into a rhythm that eventually lulls your brain into a meditative “no-stress zone” in which bills, boyfriends, and bosses fade away.

Despite its many advantages, running has its share of critics who say the pounding ruins your knees, leads to chronic back pain, and causes wrinkles. But experts say the rewards of running far outweigh the risks.  As you run if you pay attention to your body and the aches you can prevent injures by taking it easy or running on a softer terrain.   A recent review in the Journal of Anatomy found that running does not increase your risk of osteoarthritis, the cartilage decay that causes pain and inflammation in hip and knee joints.  Nor does it wreck your back, according to a research review in the Southern Medical Journal. Researchers suggest that because running builds stronger muscles and ligaments, it actually has a protective effect on these areas.

As for whether all that pavement pounding causes gravity to take its toll, resulting in sagging, wrinkled skin, “it’s a myth,” says Tom Holland, an exercise physiologist in Darien, Connecticut. “The reason runners can sometimes appear weathered is that they’re thinner — low body fat makes fine lines more visible — and they’re out in the sun more.” Slather on a sunscreen with at least SPF 30 half an hour before your run to avoid the leathery look.  Personally I have met tons of runners that you would never guess their age,  the only way you know their age is when they walk up to get their award.