At the most basic level, human beings are designed to move — and the act of running has long been enjoyed by all types of people. Whether you’re looking for exercise, stress management or even just transportation, running is an inexpensive option for getting up and moving.
Running: An Acquired Skill
No longer do we live a hunter-gatherer lifestyle that requires us to go out and physically acquire our food in order to survive. However, running was (and is for some small populations) a necessary skill for securing food and avoiding danger. As our bodies develop, we move through the natural processes of crawling, standing, walking, running and then sprinting.
For many adults nowadays, however, the skill of running has been lost because we don’t necessarily need it to survive. Not everyone maintains a running lifestyle, so the act does not always come easy. Therefore, if you’re interested in developing this skill for your journey with weight and health, it’s important to understand the impact that a well-structured running program (and vise versa) can have on your body.
Why Run?
If we don’t need it in order to survive, why should we run? Running is an excellent cardiovascular exercise known for many physical and mental benefits, including:
- Improved Heart Health – Running reduces your risk for cardiovascular disease, gives you a healthier heart rate and also a healthier blood pressure.
- Added Strength – Running builds muscles all throughout your body — especially your legs and your core.
- Increased Joint Health – Running reduces your risk for developing osteoarthritis and causes your bones, muscles and cartilage to spring back even stronger each time you hit the ground.
- Boost in Weight-loss – Running is an excellent calorie-burner because you’re using your entire body to move.
Creating a Program that Benefits YOU
Every body is different, and every running program looks different. There are two “constants” to consider when designing your program, however:
- Duration – How long will you run
- Intensity – How hard will you challenge your body? Consider the speed at which you run, or the level of incline.
Our bodies are designed to be stressed, and when our heart rate increases, we are exerting stress on the body. Our muscles and organs then adapt to our physical activity levels, and as we feel ourselves growing stronger and more capable of this activity, we’re becoming “more fit.”
This is why it’s important to stay consistent with a running program — so your body maintains its fitness levels and holds onto the “skill” of running. To help our bodies adapt to and maintain this powerful form of exercise, consider the following key concepts you’ll need to know.
- Warm-up: This is the beginning stage of your workout which should typically last 5-10 minutes. It includes low-to-moderate intensity exercise as walking or light running, mobility type exercises, stretching, etc.
- Conditioning: This phase adds a little more intensity as you gradually move your way into the exercise. For example, you may start off running down a flat road but eventually move to a route with more up-hill features and/or run faster.
- Cool-down: This is a reverse of the warm-up phase, where you gradually lower the intensity of your exercise before finishing.
Consider this before Running…
A general rule of thumb is that health benefits occur with at least 150 minutes of exercise a week, ideally a minimum of three days per week. First, examine your schedule and see what you’re able to commit to. Then, assess your current fitness levels to determine what duration and intensity you’re able to run at initially. You might also consider the use of a heart rate monitor to determine your intensity and the rate you want to be exercising at.
Also, keep in mind your overall fitness goals and what you want to accomplish for yourself. Do you want to simply improve your health? Compete in a marathon? Get outside more and burn calories while having fun? You decide.
Last but not least, remember that running is a skill — you need to practice it to master it! A sensible, realistic approach is the best way to improve and reach your goals.
Want More Information about Running for Your Health?
You can read the full article from Your Weight Matters Magazine by CLICKING HERE.
