No time for a run – think again!

Running! If there's any activity happier, more exhilarating, more nourishing to the imagination, I can't think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms.

Joyce Carol Oates

If you’ve followed this blog for any length of time, you’ll know I love my exercise, I’m not quite a gym bunny, but I’m not far off! At the weekends and in the longer evenings I love to run so when I looked out of the curtains yesterday morning on what was a perfect winter morning my heart smiled! Wrapped up in my winter gear I met a couple of friends on the common and we rattled off 10k in some of the most glorious park land in London with the sun smiling down and encouraging us on! 10k may sound like a long distance but honestly, it isn’t, it’s something you work up to.

I was never a huge ran of running however, after a rather indulgent Christmas about 10 years ago the annual New Year’s resolutions included the ubiquitous, “Must lose 6kg”! Whilst having lunch with three friends, (I know – the irony!), we made a pact to all lose 6kg. One of my friends had just read something about the health benefits of running and at that time the “couch to 5k” was getting popular so, we thought we’d give it a go – I can’t tell you how glad I am, one of the best things I’ve ever done in my life!

It’s no secret that running is good for you. In fact, several high-profile studies have shown that exercise can extend your life by several years! Whether you run for pleasure, to deal with stressful situations or for the health benefits, you might be wondering – what exactly are the benefits of running?

1. It stimulates bone formation

When we run the stress on our bones increases through repetitive loading. If training is planned properly to avoid overload, the bones will adapt to this stress and get stronger. A good running technique, as well as proper recovery, is crucial. As you age, adapting to this stress helps prevent bone loss and osteoporosis.

2. Strengthens your heart muscles

The physical demands of running on your whole body increase your heart rate. The heart has to pump stronger and faster to keep up with the intensity of the activity. Having a “fitter”, stronger heart leads to less cardiac strain both when you’re resting and when you’re active. A strong heart also improves your blood circulation and lowers your risk of high blood pressure.

3. Boosts your energy and metabolism

It’s not uncommon to feel energised and more alert right after a run. However, the biggest benefits lie in the long-term effects. You will notice that better circulation and improved lung capacity make you fitter for everyday tasks as well!

While everyone burns fat differently (based on many factors), running can be a really good way to stimulate fat burn. High-intensity and low-intensity running have their own benefits for fat loss. When I first started running, I wanted to make sure my technique was right so, I employed the services of a personal trainer. Not only did I get fabulous advice on my technique, she also gave me specific advice on the best ways to use that technique to burn fat, it really worked!

4. Lowers your cholesterol levels

I think most people now know, there are two kinds of cholesterol carriers in the body usually referred to as the “good” (HDL) and the “bad” (LDL) cholesterol.

Research shows that moderate-intensity running activities are effective in increasing the “good” cholesterol, which, in turn, reduces the risk of heart attack, stroke, and coronary artery disease.

To directly reduce the level of “bad” LDL cholesterol, it’s necessary to choose exercise with a higher intensity.

5. Lowers your blood sugar levels

A lot of energy is needed to support the work of muscles during running. The sugar (glucose) in your blood is used to fuel the activity. As a result, running lowers your blood sugar level. Studies have demonstrated that regular running can increase your insulin sensitivity and help prevent diabetes. Why? When you are more insulin-sensitive your metabolism is better at keeping your blood sugar levels within a healthy range.

Did we reach our goal? Honestly, in a little over a month! The good news is, my love of running is such that that weight has never come back and I feel as fit as a flea!

What’s on this week?