run to improve your overall health

​With April’s arrival here in Montana, most of us start spending more time outside.  We’ve got yards calling for attention...we buy more food to cook on the grill...we roll down car windows...plan fishing trips.  A lot of us also take advantage of the spring weather to start exercising outdoors.
 
Great  warm weather activities come to mind such as walking and riding bicycles.  Some of us join softball and soccer leagues.  But, there’s one activity that fitness enthusiasts either seem to love or hate--running.  If you’re in the camp that loves it, this article will give you some fresh perspective.  However, if you hate running…this article was written especially for you. 
 
I’m going to give you three great reasons to either start or continue running.  Along with helping you understand its benefits, you'll be able to avoid common mistakes that will likely cause you quit running.

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Running Has Proven Health Benefits

​Research from the journal Progress in Cardiovascular Disease shows that running reduces your risk of dying early by 25-40%.  The review of this research finds running to be more effective at helping people live longer than any other form of exercise, including cycling, swimming and walking.
 
Running can be especially effective if it is approached wisely.  If you are an experienced runner that has taken a couple of months off or are new to the activity, make gradual increases to the amount of running you do from one week to the next.  Most people eventually quit or lose interest in running due to injury or boredom because they do too much too soon.
 
If you are a new runner, your body and your mind will likely not be ready for more than about a half an hour of running every other day--and that’s OK.  The research says that you only need to do 30 to 60 minutes of running per week to reap big health benefits. New runners would be wise to include walk intervals into their runs.  Suffering an injury is a sure way to derail your commitment to running, so stay within your comfort zone during the first month or two.  Your muscles, joints and mental attitude need to adapt and strengthen.  A solid plan is to run two or three days a week, and do something else active on two or three other days.

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Running Improves Mental Wellness

Anticipate and cultivate a sense of relaxation, fun and renewal with running.  As with most new activities, it will take a couple of weeks for your body and mind to adapt to the stresses of running--which is why you shouldn’t do too much too soon.  Once you get the hang of it, the mental benefits of running will start to show.
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A study published in the Journal of Adolescent Health showed that moderate running helped young adults sleep better, exhibit better psychological functioning and have more focus during the day.  Many other studies reveal the mental benefits of running for people of all ages including a greater sense of freedom, improved mood, relief from depression, improved memory and task switching ability, and greater ability to cope with stress.
 
Another common mistake new runners make is approaching the activity as drudgery by taking it too seriously.  Not many people enjoy running like a hamster on a gym treadmill watching its digital time and distance trackers.  Along with running in a poor environment just to fit in a workout, people add the unrealistic expectation that they should be able to run faster and longer with each and every workout.
 
A big part of the solution to running boredom and frustration is to get outside.  If you don’t live in a quiet neighborhood or near a safe bike path, drive to one...better yet...find off-street hiking trails.  Lower your performance expectations--don’t even take a stopwatch on some of your runs.  Instead of focusing on your pain and performance, feel the warmth of the sun, marvel at the beauty of nature, and look for the joy in people you pass…or, put in some ear buds and listen to your favorite music or a good audio book. 
 
Approach your runs with a sense of excitement and anticipation.  It's your run and it's going to be your time to get healthier and enjoy life while doing it!

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Running Enhances Your Social Life

​Running is an ideal individual activity that you can customize to suit to your individual goals and desires…but…it can also be a great activity to do with a partner or in groups.  In fact, for experienced runners doing longer runs and for beginning runners, the ability to hold a full conversation while running is actually a great fitness target…so, invite a friend.
 
If you’d like to take the social aspect of running to the next level, join a running club--they have a presence in most communities.  Here in Billings, the Yellowstone Rimrunners just kicked-off their annual membership drive and running season with the Shamrock Run.  Visit websites of the clubs in your area and get involved.
 
Signing-up for races is a great way to stay motivated, meet new people, and even support your favorite charity.  Most races hold events for various distances and all fitness levels.  Find a race in your area that will take place 6 to 8 weeks from now, sign-up for it with a friend, and develop a training schedule to successfully complete it.
 
If you are new to running and subscribe to my blog, I’ll e-mail you a free 6-week training schedule that will help you successfully complete your first 5 kilometer (5K, or 3.1 miles) race!  Maybe you're an experienced runner wanting to get stronger or to train for a half or full marathon or a triathalon?  I have competed in all of these and can help you achieve these goals by partnering as your personal trainer.

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Give Running a Chance

There's a lot of scientific research suggesting that our bodies are naturally efficient at distance running.  A close look at human history and the need for people to run shows that idea to be pretty tough to argue with.  Instead of fighting your body's natural form, why not  embrace it?

Spin a different attitude about running.  Give it a chance as part of your overall exercise plan.  Over the long haul, your body, mind and social life will thank you for it.

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4/8/19 Update:  I wanted to put-in a quick plug for the new "Training Product Reviews" section at the bottom of my Training Page.  This month I reviewed the Shiatsu Massager because everyone I've recommended it to that's bought one has loved it.