A 2015 study published in Exercise and Sports Science Reviews We discovered that aerobic exercise, including running, can cause muscle hypertrophy (aka growth). Want to really kick things into gear? You can even trade your sprint intervals for leg days. Because channeling your inner Fred Curley will often make you lift your knees, engage your glutes, and ask for a massage the next morning.
3. Reduce stress
“Running is a great stress reliever,” he says Kim Yi, USATF and RRCA certified running coach. “I like to imagine it like having a wet towel soaked with all of your anxiety, and every time you move, you have an opportunity to squeeze it. For me, it's very It's a free thing.”
Don't just take Yee's word for it.a 2020 review Out of 116 studies, there is strong evidence that running is an effective way to deal with a variety of mental health challenges, including stress and anxiety.
4. A tool for weight management
In general, running burns calories and increases your metabolic rate. the study It has also been shown that cardiovascular activities such as running can effectively reduce abdominal fat. The catch here: If weight management is your main goal, you need to act on a sustainable plan. Jou recommends following the golden rule of no more than 10% increase in weekly mileage.
“There's no rulebook for the safest amount to start running, because it's up to the athlete,” he says. “However, no matter where you are, just commit to increasing your mileage by 10 to 15 percent each week, then reduce your mileage every four weeks to build up the down weeks.” It looks like your mileage has dropped by 10%, but then your mileage starts to increase again.
5. Can reduce your risk of many chronic diseases
Running can also reduce your chances of type 2 diabetes, heart disease, many types of cancer, depression, dementia, and anxiety. According to the CDC. If he already has a medical condition such as type 2 diabetes or heart disease, be sure to consult your doctor before starting a regular exercise routine. What if you get the OK? Join a friend and use accountability to your advantage.
6. Can be an anchor for other healthy habits
There's a reason top CEOs talk about the affinity between morning workouts and cold plunges. Investing in yourself first thing in the day can be the secret sauce to creating a domino effect of productivity and other good-for-you habits. Running at any time of the day is associated with many positive outcomes, but data shows that people who exercise in the morning feel more productive at work than those who exercise in the evening. It is reported that Vero trick.
