Benefits of Running: Think the Park Uncles Were Onto Something All Along

Here's why running matters, for health and heart

Your heart is performing a remarkably large number of tasks and does not ask you for any breaks at all. Running gives it an opportunity to train your heart and lungs to supply oxygen to your muscles better. It increases your stamina and endurance over time.

As you continue running, the tasks that used to exhaust you, such as walking up a flight of stairs, catching a metro or running up an incline become easier for you. In addition, regular exercise lowers the chances of developing cardiovascular diseases, such as heart disease, stroke, and type 2 diabetes.

Advice: Start with a manageable distance, repeat it consistently and let your body adapt before asking it to do more.

Some days, your mind has approximately 47 tabs open. Work deadlines, multiple social commitments, tomorrow's to-do list and everything in between. Running offers a welcome opportunity to step away from the mental noise.

Research also shows that running is known to have a positive impact on your mental wellbeing, a stress buster to some, a mood uplifter to most. Some people experience an immediate lift in mood after a run which when done regularly can contribute to improved mental health over time. The experience is not always euphoric, of course. But it does help regulate your nervous system, leaving you feeling a little calmer and refreshed.

Advice: Find a rhythm that makes movement feel good for your body.

Try making changes to your night-time routine by incorporating regular movements into your schedule, such as going for runs. If your current nightly habit involves doomscrolling until very late, regular movement can bring you back to a better sleep schedule and routine.

Research has found that engaging in activities like running enhances our overall quality of sleep and establishes routines across all aspects of life — which often results in benefits that show up in many other ways as well.

When your days include movement, you might feel that it is easier for you to create a rhythm that will help your body to sleep well and be active during the day.

Advice: Choose a time that will suit you best. For instance, early morning exercise will help you integrate physical activity into your daily routine easily, but others may prefer the evening one.

When you go for a run, your muscles and bones work against gravity as you move. Over time, regular running can become particularly effective in improving bone and muscle strength and function as you age.

A caveat worth knowing here is that training needs to increase gradually, with enough recovery to allow your body to adapt. Running also doesn't train every muscle group equally, which is where resistance training and exercises like squats, lunges and pushups will help build a more balanced fitness routine.

Advice: If you have persistent joint pain or a history of stress fractures, get appropriate medical advice before increasing your mileage.

Persuading yourself to go for a run while you feel too tired might be a contradictory concept. However, if you decide to take a risk and become active, your endurance will increase, and you'll feel more energetic during the day.

You'll notice the effect gradually and it will allow you to manage your daily activities without feeling completely drained. Nevertheless, your energy level depends on a number of factors such as sleep, hydration, nutrition and stress. It should help you build a body that will be able to do more as you improve your fitness level.

Advice: Know that exercise is only one component of the process. To receive long-lasting results, consider all factors such as sleep, hydration and nutrition.

Here's the deal. You do not have to wait until you can run a 5K without stopping to feel a difference. Running improves endurance and cardiovascular fitness, and these tend to develop over several weeks of consistent exercise.

Your starting point matters. If you're in a job that requires you to sit all day and the only exercise you're getting is walking a few thousand steps everyday, start by alternating short periods of jogging with walking.

Try this beginner-friendly session:

1. Warm up with five minutes of brisk walking.
2. Jog gently for a minute, then walk for 90 seconds.
3. Repeat this cycle several times for the first few days, adjusting the duration to suit your fitness levels.
4. Finish with an easy walk to cool down.

Initially, you might think that running everyday is the easiest way to build consistency and also see results, especially with beginners (like me!). But rest days are crucial for you as they provide an opportunity for your muscles and connective tissues to repair themselves. Rest days also give you an opportunity to take care of other components of a healthy routine such as sleep, checking up your diet and getting prepared for the next day of exercise.

A few basics that will help make the experience more comfortable:

• Wear appropriate running shoes which fit you well and are comfortable.
• Remember to warm up and cool down. Start your run slowly through stretching and walking.
• Rest in between your runs. You may choose some other exercises on lighter days.
• Listen to your body when you feel pain while running. Muscle pain is common in the beginning of running, but any other kind of pain should not be ignored and you must visit the doctor.

The benefits of running go beyond improving your stamina or cardiovascular fitness. From better sleep and mood to stronger bones and muscles, the health benefits of running make it a worthwhile addition to your routine. Whether you prefer the benefits of running in the morning or squeezing in a few sessions during the week, consistency matters more than distance. Start at your own pace, build gradually and give your body enough time to recover.