About the Effects of Running

Running is one of the most common (and most beneficial) forms of exercise. It can consume as much time as you want to give it, and it can be performed almost anywhere. In addition, it is relatively inexpensive, as no special equipment (outside of the proper shoes) is required.

Significance

The American Heart Association (AHA) recommends "at least 30 minutes of moderate-intensity physical activity on most, and preferably all, days of the week." Running increases lung capacity and stamina, which can greatly reduce your risk of heart disease. According to the AHA, nearly one third of American adults are overweight. Because of this unfortunate fact, heart disease is the #1 killer in America. Running not only helps keeps your heart and cardiovascular system healthy, it also helps keep you from gaining weight.

Benefits

The main benefit from running is the cardiovascular exercise, meaning it is good for the heart, lungs and circulatory system. Other benefits include increased muscle strength and endurance and body fat reduction. In addition, many runners experience some positive mental attributes, including greater focus, stamina and relief of stress.

Types

There are as many different types of running as there are runners. Some simply run for enjoyment, relaxation or exercise. Others run to train for events, such as marathons, half-marathons and triathlons. Some run strictly for distance, some for speed, or a combination of the two. Runners who train for events tend to more rigid when it comes to their running schedule.

Misconceptions

The largest misconception about running is that "it is too hard." But running, like almost everything else in life, is only as hard as you make it. If a novice runner starts off at a full-tilt run, he or she will wear out within minutes, which turns off a lot of would-be runners. Giving it a slow start, and alternating running with walking is a far better way to start, and it keeps you from being overwhelmed right away.

Warning

The most common risk that runners face is an injury. Ankles, knees and backs are most susceptible to injury, although a thorough stretching session beforehand will help runners avoid stresses, strains and injuries. Another major risk is that of dehydration. Plenty of water should be consumed before, during and after the run, particularly on hot and humid days.

Expert Insight

Running is only beneficial if you stick with the program, and make it fun, not a task. Dragging yourself out of bed at 6:00 a.m. for a run won't work if you're not a morning person. Find the schedule that works for you, and stick to it. If running at night interferes with your television habits, then it's time to take a closer look at your priorities.

Resources

• Runner's World
• Cool Running
• American Heart Association: Overweight and Obesity Statistics