Runners come in all shapes and sizes, but the benefits of running are the same for everyone. So if you’re thinking of kicking your run to the curb side, the weather has changed.
Continue running outdoors to get more benefits from training in cooler temperatures, or best treadmill (opens in new tab) Studies show that, in the long run, running can lower blood pressure, cholesterol levels, resting heart rate, and extend lifespan. For those looking to dig deeper into their physiological expertise, here’s why running is truly one of the best exercises out there.
1. Raises lactate threshold
The term “feel the burn” is commonly associated with hard muscle work during a workout. You’ve probably felt it during a particularly demanding session. Your body breaks down glucose to use as energy, and the byproducts of this process are: lactic acidThe harder you try, the more lactic acid builds up that eventually becomes impossible to get rid of quickly.
This is known as the lactate threshold and has been the subject of much research. Journal of Physiology (opens in new tab) – Shows the importance and role of anaerobic threshold in endurance sports.
“A higher lactate threshold (aka anaerobic threshold) allows for a faster, more sustainable running pace,” says senior physiologist Jim Pate. Marylebone Health (opens in new tab).
Jim Pate
Jim Pate is Senior Physiologist and Lab Manager at the Center for Health and Human Performance (CHHP). He specializes in cardiopulmonary exercise testing and leads all exercise physiology services at CHHP. He also lectures at UCL as well as doing research at the university. Prior to joining CHHP, Jim not only worked for the NHS, but also Extreme He worked at Everest He worked at Expedition’s Everest Base He worked in camps and how extreme conditions affect performance, survival and longevity. I was looking to see if
“When running at low intensity, the main element your body needs and uses to generate energy is oxygen. Due to increased demand, it may become overloaded or “backed up”.
“There is a point where a second energy production system begins to contribute, and this is the anaerobic system. This system produces energy rapidly without oxygen, but it is also inefficient, burning cellular fuels faster and It produces the by-products lactic acid and lactic acid.
“From a running performance perspective, a shift to inefficient energy production results in an unsustainable system that ultimately leads to fatigue. The best way to improve it is to make training intervals significantly longer than recovery intervals at intensities at or near lactate threshold.”
2. Improves VO₂ max
Simply put, VO₂max is the maximum (maximum) rate (V) of oxygen (O₂) that the body can consume and use during one minute of exercise. A high VO₂ max means you’re in good shape. If you want to improve your body, running can help.
“Running at a certain intensity for a certain amount of time has been shown to actually improve your VO2 max,” says Johnny Kibble. vitality (opens in new tab).
Johnny Kibble
Johnny Kibble is an experienced health and well-being coach with a background in sports science. He currently hosts physical activity workshops in partnership with UK health insurer Vitality. In his spare time, he participates in 5km, 10km, triathlons and half he marathons.
“VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute – ml/kg/min. You may be able to exercise at any intensity for a long time.
“While it can be influenced by many genetic factors, such as age and gender (men generally have higher VO2 max than women due to muscle mass and hemoglobin levels), the good news is that Anyone can improve their VO2 max.
“Research from Medicine and Science in Sport and Exercise Journal (opens in new tab) Four minutes of running at 90-95% of maximum heart rate followed by four minutes of rest at 70% of maximum heart rate repeated four times (at a given time) increased participants’ VO₂ max by an average of 7.2%. ( 2)”.
In addition to improving your running performance, a higher VO₂ max may make it easier to perform everyday tasks, according to Kibble.
“Another study Medicine and Science in Sport and Exercise Journal (opens in new tab) Climbing a series of stairs was shown to require a VO₂ max of approximately 33.5ml/kg/min. “Improving this means it may be easier for him to perform his daily tasks, which is especially important as he gets older as his VO2 max levels decline with age.
“VO₂ max also plays a big role in prevention. The forefront of life science (opens in new tab), is the strongest independent predictor of future life expectancy in healthy and those with cardiopulmonary disease. ”
3. Promotes bone health
Lacing and pounding on sidewalks is often thought to be detrimental to joints and knees. However, research shows that running is actually good for bone health.
“Running is often thought to be bad for your joints, especially your knees and hips. Too much high-impact exercise can damage your bones and lead to long-term problems like stress fractures. University of Hertfordshire (opens in new tab).
Kass is a Lead Lecturer in the BSc (Hons) Sport and Athletic Degree Program at the University of Hertfordshire. She is a Registered Dietitian and a Certified Exercise Physiologist with the British Institute of Sports and Exercise Sciences. Kass has been with the University of Hertfordshire for over 15 years and is a Fellow of the Teaching and Learning Academy. Her work includes studies on carbohydrate and protein sports drinks, examining the effects of magnesium supplementation on blood pressure and exercise, and most recently, examining the effects of Covid lockdowns on exercise and diet. I was the principal investigator of a large study.
“However, lots of evidence (opens in new tab) Shows that impactful exercise, such as running, can actually aid bone formation and bone density, reducing the effects of osteoporosis. Exercise Rehabilitation Journal (opens in new tab), long-distance runners were evaluated to establish changes in bone properties using ultrasound and biochemical markers to determine bone strength and bone formation markers. Male and female runners between the ages of 30 and her 49 ran an average of 48.6 km per week with an average frequency of 4.4 times per week. No significant differences in bone strength between males and females were found in all age groups. This means that running long distances did not result in loss of bone strength.
“However, serum markers of osteocalcin, a marker of bone formation, were significantly improved in both men and women across all age groups. We show that sculpting can be improved, which supports the view that bone density depends on the forces acting on the bone, in this case the impact on the leg from running.”
People over the age of 50 worried about osteoporosis shouldn’t even consider switching to resistance-free training methods. Osteoporosis International (opens in new tab) Older runners were found to have higher bone density than age-matched swimmers. This suggests that moderate-impact activities are better for maintaining skeletal integrity as we age.
4. Improves brain health
Struggling with deadlines that afternoon? Are you unable to make important life decisions? The answer may be in Quickrun.
A study by University of Tsukuba, Japan (opens in new tab) Last year, 10 minutes of moderate-intensity running was shown to increase local blood flow to parts of the brain that play an important role in regulating mood and executive function.” Elizabeth Phillips, a neuroscientist and spokesperson for supplement brands, said: four five (opens in new tab).
Elizabeth Phillips
Elizabeth Phillips is a clinical neuroscientist specializing in the endocannabinoid system. She has authored many articles on CBD, clinical neuroscience, and health. One of her key strengths is her ability to translate complex and nuanced scientific research into accessible content for writing and presentations.
“It’s really positive to see mental improvements in brain function in such a short period of time and should help encourage people to enjoy their daily exercise, no matter how long.”
In this study, researchers found that short sessions increased blood flow to the prefrontal cortex, which benefits everything from concentration, memory, planning, organization, and even impulsive decision-making. did.
So what does this mean in real life? “Moderate intensity running can be solved using fancy heart rate monitoring, but you can more easily do a talk test. It means you can talk comfortably while you’re at it,” she adds.
“This may take a little training and work to this level, but even a brisk walk with some movement can improve blood flow to the brain, especially when hills and inclines are involved. , happy hormones are increased and endocannabinoid synthesis is triggered and released.The bliss molecule anandamide makes you feel good.Outdoor running and walking are the best.Fresh air and nature really boosts mental health. In fact, a “runner’s high” makes you feel better by causing your body to release anandamide, an endocannabinoid produced by the body, rather than the release of endorphins as previously thought. ”
