Live Longer Habits

Exercise is good for your health, especially running. When you run, your body releases chemicals called endorphins and serotonin, which can lift your mood. Research shows that running regularly, whether at a steady or fast pace, can boost your mental health and even help with memory and learning. Running outside may also reduce feelings of loneliness, ease stress, and support those dealing with depression and anxiety. 

Benefits of Running

Running has several ways of supporting your mental health: 

- Reduces stress: After a run, your body releases substances similar to those found in cannabis, which can help you feel calm and lessen stress. This can help you cope better in tough situations. 

- Boosts your mood: For some, running can help ease feelings of anxiety and depression. While it may not cure depression right away, it can assist in managing its symptoms. Some studies suggest running regularly might work as well as medication for some people experiencing anxiety and depression. 

- Improves sleep: Running can help you establish a regular sleep pattern. The chemicals produced during and after running can help you relax and encourage deep sleep, which is important for mental health. However, running too close to bedtime might disrupt your sleep. 

- Enhances physical health: Just 50 minutes of running at a moderate pace each week can lower the risk of heart disease. Running helps build muscle, strengthens your heart, and keeps your brain healthy, leading to a greater sense of well-being. 

- Boosts brainpower: Cardiovascular exercises like running can help create new brain cells, which may improve thinking and memory. 

Running Tips

 Many people find it hard to start running or stay motivated. Here are some tips to help you get going and keep at it: 

1. Move for at least 30 minutes: Aim to exercise three to five times a week. Start small and set daily goals, and remember that it's better to be consistent than to aim for perfection. 

2. Find a running partner: Having a friend join you can make running more enjoyable and keep you accountable. 

3. Give yourself time: Establishing a running routine can take a while. You might not always feel great during a run, but that’s normal. If you haven’t been active before, it can take 4 to 8 weeks to feel comfortable running. 

4. Listen to your body: Be aware of how you feel when you run. If it feels stressful, consider trying other activities or slowing down. 

5. Consult your doctor: If you have health concerns or have not exercised in a while, it’s wise to discuss the best approach with your doctor. 

6. Warm-up with walking: Start your running routine by walking to build up your fitness. Consider adding simple stretches and strength exercises for better overall health. 

7. Set realistic goals: Plan a safe running schedule. Write down how often and how long you want to exercise each week. This can help you stick to it. You can also use fitness apps to track your progress. 

Take Breaks

Although running can make you feel good, it’s important to allow your body time to rest. Not resting can lead to injuries like strains or sprains. If you feel pain, take a break between runs, especially if you’ve been running more often. Running too much can affect both your physical and mental health. It’s advisable to spend at least a quarter of your running time at a gentle pace. If you feel overworked, switch to brisk walking or try another activity, like cycling, for a change.

source: webmd