The benefits of running.

Jogging or running is a popular form of physical activity and we all know running is good for one’s health. Regular running builds strong bones, improves cardiovascular fitness and helps to maintain a healthy weight. The difference between running and jogging is intensity, but both are forms of aerobic exercise.

Regular running or jogging offers many health benefits. Running can:

  • help to build strong bones, as it is a weight bearing exercise

  • strengthen muscles

  • improve cardiovascular fitness

  • burn plenty of kilojoules

  • help maintain a healthy weight.

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.

Both running and jogging are forms of aerobic exercise. Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

It is however, advisable to keep a few things in mind with relation to running or jogging.

  • Make sure you eat a healthy, well-balanced diet.

  • Avoid eating directly before going for a run.

  • Avoid running during the hottest part of the day in summer.

  • Drink plenty of water before, during and after your run.

  • Take your mobile phone with you.

  • If using an iPod or headset, do not have the music too loud – stay alert and aware.

  • Wear reflective materials if you’re running in the early morning or at night.

  • Tell someone where you plan to run and when you think you’ll be back.

  • Choose well-lit, populated routes and avoid dangerous and isolated areas.

  • If you injure yourself while running, stop immediately. Seek medical advice.

Its important to remember that anyone who has never run in the past or has health issues should, of course, consult a doctor before starting a running program.

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5 thoughts on “The benefits of running.

    1. Wow! That’s great! Actually, you should know that what you are doing, is a legitimate training technique called HIIT (High Intensity Interval Training). It involves doing one cardiovascular exercise as fast as you can for 30-46 seconds, and then slowing down for the next 60-90 seconds, and repeating the segment. HIIT has been found to be the most effective in burning fat, even better than steady state cardio!

      We wish you all the luck with your training!
      Stay fit! 🙂

      Like

  1. is running on a treadmill is as effective as the natural running or jogging? and what kind of surface is it preferable to run or jog? Its said that running on hard or concrete surfaces should be avoided as it affects your knees and also leads to calcaneal spurs. Please suggest on this

    Liked by 1 person

    1. Hi,

      Thank you for posting the question. Well, the debate between running on the treadmill and running outside is endless and people who prefer one or the other, can always cite numerous advantages of both. To be concise, both are almost the same. Research has shown that setting the treadmill to a 1% grade accurately reflects the energy costs and simulates outdoor running. However, walking or running on the treadmill is slightly easier on the body because of two reasons. Firstly, there is no wind resistance whatsoever when running indoors on the treadmill. Secondly, when running outside, your legs actually thrust your body forward to create the movement. However, on the treadmill, your legs are aided by the belt on which you run to create said apparent movement.

      It is always advisable to run on a flat surface. That doesn’t mean that one shouldn’t run on an incline or walk on a decline plane. It simply means that if you choose to run on a treadmill, make sure the belt is properly maintained and works smoothly without sticking or any jerks, and if you run outside, choose a flat paved road and not one with gravel or loose rocks etc. It will only hurt your feet and you may twist an ankle.

      If you are someone who already has knee and/or foot pains, it’s advisable to check with your doctor before you decide on one option or the other. Generally speaking, for healthy adults with no injuries or pain, running outside is completely safe as long as the duration and intensity are reasonable. Calcaneal spurs are caused by calcium deposits build up on the bottom of the heel bone due to constant stress. The key word here being, constant. So if, in the course of jogging or running, you happen to injure your foot, seek medical advice and do not resume the same activity until the injury is cured. It’s obvious that if you put more stress on any body part that’s already injured, it will become worse. Speaking out of personal experience, I myself am flat footed, but run almost everyday both on the treadmill and outside wearing regular shoes, and haven’t had any complaints in the last 10 years.

      Hope this is able to answer your question satisfactorily. In case you have any other questions, please feel free to ask.

      Stay fit!

      Reference: http://www.ncbi.nlm.nih.gov/pubmed/8887211

      Like

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