Running | Sendō

The Benefits Of Running

Running is one of the most accessible and effective forms of exercise, offering a multitude of benefits for physical and mental health. Whether you're a seasoned marathoner or a casual jogger, the act of running can significantly enhance your well-being.

Physical Benefits

#1: Cardiovascular Health

Running is a highly effective cardiovascular exercise. It elevates your heart rate, improving the efficiency of your heart and lungs. Regular running strengthens the heart muscle, increases blood circulation, and reduces the risk of cardiovascular diseases such as heart attacks, strokes, and high blood pressure.

#2: Enhanced Endurance and Stamina

Running regularly improves your endurance and stamina, making everyday activities easier. It increases your lung capacity and the efficiency of your cardiovascular system, allowing you to perform physical tasks with less effort. Over time, you'll notice improvements in your overall fitness and energy levels.

#3: Muscle and Bone Strength

While running primarily targets the lower body, it also engages the core and upper body muscles, contributing to overall muscle tone and strength. Plus, running is a weight-bearing exercise, which means it helps build and maintain strong bones. If you're terrorized by the possibility of your bones snapping at any moment, liberation is at hand.

#4: Improved Immunity

Regular running can boost your immune system, making you less susceptible to common illnesses like colds and flu. Exercise stimulates the production of white blood cells and antibodies, which are crucial for fighting off infections.

#5: Weight Management

Running increases your metabolism, helping you burn more calories even at rest. Depending on your weight and pace, you can burn anywhere from 300 to 600 calories per hour. Additionally, running helps reduce visceral fat, the harmful fat stored around your internal organs.

#6: Improved Sleep Onset and Duration

Regular aerobic exercise (like running) can increase total sleep time and the duration of slow-wave sleep (SWS), also known as deep sleep. This stage of sleep is crucial for physical recovery, as it is when the body repairs tissues, builds muscle, and strengthens the immune system. Additionally, deep sleep plays a vital role in memory consolidation and cognitive function. By enhancing SWS, running contributes to both physical and mental rejuvenation.

#7: Regulation of Circadian Rhythms

The body's internal clock, or circadian rhythm, regulates sleep-wake cycles. Running, especially when performed outdoors, can help regulate circadian rhythms by exposing the body to natural light. This exposure helps to synchronize the internal clock, promoting a more consistent sleep schedule. Morning runs, in particular, can help set the body's natural sleep-wake cycle, making it easier to wake up in the morning and feel alert throughout the day. Treadmill runs are effective but default to the outdoors when you can.

Mental Benefits

#1: Stress Relief

Running is a powerful stress-reliever. Physical activity increases the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. This phenomenon, often referred to as the "runner's high," can provide a sense of euphoria and relaxation. Running also reduces levels of the stress hormone cortisol, helping you manage stress more effectively. The sense of accomplishment and goal-setting associated with running can also boost self-esteem and confidence.

As a lifelong bookworm I was shocked how consistent exercise dissolved a lot of the anger and anxiety I had for years. I always thought athletes just acted 'cool', but just like how musicians have that relaxed yet ready vibe, consistent exercise can put you in the same state of being.

#2: Alleviation of Depression

The release of endorphins and other neurotransmitters, such as serotonin and dopamine, helps to regulate mood and combat feelings of depression. Regular running can increase the levels of these "feel-good" chemicals in the brain, leading to improved mood and emotional well-being. Furthermore, the sense of accomplishment and goal-setting associated with running can boost self-esteem and confidence, providing a positive outlook on life.

#3: Cognitive Benefits

Beyond mood regulation, running offers cognitive benefits that enhance overall well-being. Regular aerobic exercise has been shown to improve memory, attention, and executive function. Running increases blood flow to the brain, promoting the growth of new neurons and enhancing neuroplasticity. These changes can lead to improved mental clarity, focus, and creativity.

Participating in running clubs, group runs, or races provides opportunities to meet new people and build supportive relationships. Social interaction is a key component of overall well-being, offering emotional support, motivation, and a sense of belonging. The shared experience of running can create strong bonds and a supportive network, enhancing both mental and physical health.

As an introvert, social stuff doesn't come easy to me. But I have been amazed by the good vibes that the running community encourages. If you've taken up the courage to start the race, everyone wants to help you finish it. Running is an excellent sport to be an athlete and an audience member.

#5: Time Management

The structured nature of a running regimen can provide a sense of discipline and routine, helping individuals manage their time more efficiently. The act of running itself offers a break from daily stressors, providing an opportunity to clear the mind and focus on the present moment.

I didn't have any hope for the future so I never planned one out. That said, living for today is cute up until you've got a mortgage. I found that the structure of a running plan is something to get excited about beyond the everyday commitments of life.

Up Next

Running 101

Running Programs

Cross Training

Fundamentals

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