If you have decided to lose weight and improve your lifestyle, not only the diet you follow will be important, but also the performance of a physical activity that allows you to achieve a caloric deficit. To do this, you can choose one of the sports that has become more popular lately: running.
Advantages of going for a run
One of its advantages is that it is very economical and is accessible to everyone, since you only need a pair of shoes, suitable clothing and a space enabled for it.
Also, although it seems like an individual sport, it can be a good opportunity to increase your social relationships, since it allows you to meet your friends and share your progress with them. You also have the option of joining a running club, where you will meet people who like to play sports and will motivate you to be constant.
Running is very beneficial for health
It is a sport that has many benefits for your health , such as improving aerobic capacity, strengthening muscles, reducing heart disease, lowering blood pressure, increasing longevity and preventing some types of cancer (Oja et al., 2015).
These benefits begin to be acquired quickly, even if you have never been very active, since the body begins to notice the effects of exercise right away , increasing them as we run more kilometers. Let’s see what those benefits are:
Improves bone and knee density
Contrary to what you might think, going for a run can be good for your knees and even improve the health of your cartilage (Urquhart et al., 2010) so, in case you do not have a previous injury, you can start to run without fear of having joint ailments in the future.
In addition, it can also prevent the appearance of osteoporosis thanks to the improvement of bone mineral density, which is especially relevant as we get older.
Improves the musculoskeletal system
The musculoskeletal system is especially important to be able to carry out daily activities and its good condition allows us to have an adequate functional capacity even when we are turning years (Warburton, Nicol and Bredin, 2006).
Reduces the risk of diabetes
Running can also prevent the onset of diabetes and control the disease if you already have it, since when you do it at a moderate pace, your muscles will need glucose to recharge, which means that your sugar levels will decrease.
Reduces the risk of cancer
Going for a run can prevent the appearance of some types of cancer, such as colon or breast cancer. (Urquhart et al., 2010). In addition, it also helps improve the quality of life of people who are undergoing treatment for this disease.
Can make you live longer
In addition to all the benefits that we have listed above that can help us live longer and better, running can prevent the onset of diseases that cause premature death even in those with cardiovascular disorders (Warburton et al., 2006).
How to start running?
It is convenient that you start practicing it progressively , especially if your physical form is not the best. A good starting point can be to do 30 minutes for at least 5 days a week . It does not matter if you are not able to do them in a row, since you can also start running for periods of 10 minutes, resting briefly between them, until you complete 30. As you practice it, you will need less rest time and you will be able to demand greater challenges.
It is important to say that before starting running you take into account a couple of important factors. First of all, you should consult with your doctor before practicing it in case you have undergone surgery or suffer from joint pain in the knee. On the other hand, if you are somewhat overweight you will get more benefits if you start doing other types of exercises such as walking, swimming or cycling. Thanks to them you will be able to progress more quickly and then you will be able to face more intense activities.
Once you have seen the advantages and benefits of running and know how to start … all you have to do is put on your shoes and start having a healthier lifestyle!
