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Running Exercise: A Complete Guide On Running

Aerobic Running Exercise

Running exercise is one of the simplest ways to get the important benefits of exercise. It is a form of cardio exercise that is easily accessible. Running is a great way to help improve cardiovascular health. It improves aerobic fitness. It also burns calories and builds strength.

Studies prove that you are healthy from the inside out by racking up miles. Regular exercise (150 minutes a week, about 30 minutes, five times a week)—and, in particular, running — has health benefits that extend well beyond any pill that a doctor may prescribe.

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Running Exercise Improves Your Overall Health

Running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, certain cancers, and a host of other unpleasant conditions. Moreover, scientists have shown that running also greatly enhances the quality of your mental and emotional life. The reasons are enough to prove why it is among the most liked exercise preference for Americans.

Running Makes You Happier

You’ve already discovered it if you’ve been working out regularly: no matter how good or bad you feel at any given moment, exercise will make you feel better. And that rush of feel-good hormones goes beyond just the “runner’s high.”

Running Helps You Lose Weight

You know that while you’re working out, exercises burn calories. The bonus is that burning continues after you stop when you exercise. Studies have shown that regular exercise boosts “afterburn,” that is, the number of calories after exercise than you actually burn.

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Running Strengthens Your Knees

Running has long been known to increase bone mass, and even help prevent age-related loss of bone. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, that’s not what science has proved. Studies actually show that running improves the health of the knees, bones, and joints as well.

Running Lowers The Cancer Risk

Running may not cure cancer, but there is plenty of evidence that it helps prevent cancer. Regular exercise is associated with a lower risk of certain cancers. What’s more, running (with the approval of your doctor) can improve your quality of life while you are undergoing chemotherapy if you already have cancer.

Running Add Years To Your Life

Even if you only meet the minimum amount of physical activity (30 minutes, 5 times a week), you’re going to live longer. Studies show that they lived longer when different types of people began exercising.

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Benefits Of Running Exercise

  • Lose weight: Running can help with weight loss. It allows you to quickly burn more calories than other exercise forms, making it more appealing to those who want to control their weight.
  • Improve mood: you can improve your mood by having a good run. Many people tend to have that euphoric feeling when the body begins during running exercise to produce endorphins.
  • Gaining muscles: running on your lean muscles can help you to lose muscle fat. This will enhance your muscle mass and help you gain more muscles.
  • Improve brain performance: Short aerobic exercises such as running can help improve brain performance as a result of increased brain oxygen and blood flow.
  • Increase oxygen levels: running can help you increase your vital organ’s oxygen-carrying capacity. For a consistent period of time, it increases your heartbeat. It also strengthens the heart muscles that increase the efficiency of pumping oxygen throughout the body.
  • Increased metabolism: running is a form of aerobic exercise that helps y\to increase metabolism rate. A strong body leads to increased metabolism that enhances your overall health.

Some Other Running Exercise Benefits

  • Better sleep: a daily morning run will help make the night sleep better. By reducing depression and anxiety, it also reduces sleeping problems.
  • Reduce blood pressure: The risk of blood pressure, high cholesterol levels, and diabetes can be reduced by a few minutes in a day.
  • Reduce cardiovascular diseases: running increases blood circulation and improves heart rate, thereby reducing cardiovascular disease risk.
  • Increase lifespan: Not only does running reduce the risk of cardiovascular disease, but it also extends your lifespan by three years. Exercise adds more years to your life regularly.

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Disadvantages Of Running Exercise

  •  Peer pressure: Connecting with other runners can put you in temptation by inviting you to run faster and faster. You risk burnout, injury, and feeling defeated if you don’t run at your own pace.
  • Injuries: if you push yourself too hard or use improper shape, running can cause injury. It traumatizes the body as well. It may hurt the legs, knees, back, and kidney joints.
  • Damage to your body: Extreme stress from running under heat or midday sun can damage your body. It may also affect urinary and cardiovascular systems.
  • Exhaust fumes: If you are running heavily on the streets, you are likely to get a lot of exhaust fumes.
  • Weight gain: Increased muscle mass and glycogen and increased appetite can lead to weight gain, particularly if long-distance training. To satisfy your hunger after running, eating, and drinking excess calories add more to your weight.
  • Skin cancer: High intensity running under the direct sun can suppress the immunity of cells. It can lead to skin cancer and increase the risk of other infections.
  • Osteoarthritis: In the lower joint, running puts more weight than the bodyweight that leads to osteoarthritis.
  • Breast sagging: If you don’t wear the right sports bra, it will cause your breast to shrink irreversibly.

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