10 Reasons for Starting (or Re-starting) your Running Journey

With lots of ways we can exercise (or not), why run?

For some, the answer may seem obvious and running forms an essential part of their exercise routine; for others running is 'too much like hard work', appears tedious and alternatives seem more appealing; let's take a look at the obvious and less so obvious benefits of our running pastime.

Starting with the better know ones:

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#1 Exercise Benefits in Shorter Time

• In terms of start up time, donning exercise gear and trainers and warming up, you are ready to go from out the door. No need to book anything, travel or plan extensively, you can head out and predict your return time accurately

• Running is considered a vigorous activity and 75 minutes of such activity is suggested as providing similar health benefits to 150 minutes of moderate activity (1)

• It can replace short trips and provide exercise benefits at the same time - running errands, meeting friends, commuting etc

• Double up activities - listen to a new playlist or podcast during your run, or converse with friends on a gentle run

• Can be undertaken at home on a treadmill, catching up with your favourite TV show

(1) https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

#2 A Sustainable Fitness Activity

• Can be undertaken through the different seasons, year round in the UK, and potentially in many other countries

• Is infrequently prevented by weather conditions

• Infrequently influenced by opening times of venues

• Low budget required

• Requires little or no retained knowledge or equipment to undertake

• Can be set to goals, for example to complete events or achieve target times

• Plenty of options to motivate - explore different locations, run with friends, listen to music, enjoy nature and surroundings

#3 Help Maintain a Healthy Weight

• Running is recognised as a high calorie-expending activity (2), (3)

• It can help maintain calorie-balance combined with an appropriate diet (4)

• Different intensity sessions contribute towards calorie balance

• Increase diet, hydration and exercise awareness through appropriate running training and reading materials

• Development and understanding of the body's energy systems and refuelling at the appropriate time

(2) https://www.healthline.com/health/what-exercise-burns-tyshe-most-calories

(3) https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

(4) https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

#4 Maintain and Improve Mental Health

• Reduce stress (5)

• Improve cognitive function (5)

• Reduce cognitive decline (5)

• Improve mood (5)

• Reduce anxiety (5)

(5) https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

#5 Physical Health Benefits

• Improved heart and lung health (6)

• Reduce the risk of type II diabetes (6)

• Enhanced joint strength (6)

• Improved stability (6)

• Enhanced bone health (7)

• Can help with lowering blood pressure (8)

• Help with reducing cholesterol (9)

• Potential to increase life expectancy (10)

(6) https://www.nhsinform.scot/healthy-living/keeping-active/activities/running

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445123/

(8) https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756592/

(10) https://www.health.harvard.edu/blog/run-long-life-2017052411722

Now, perhaps some less recognised benefits:

#6 Motivate Others Towards a Fitter, Healthier Lifestyles

• Friends and family getting into running through those they know

• Diet and health knowledge imparted through appropriate training and reading

• Encourage other runners by sharing appropriate tips and advice

#7 Make and Develop Friendships With Like-Minded Folk

• Clubs and community events provide a range of opportunities to meet different people

• Meet folks in the community when out on your local runs

• Take part in events

• Enjoy social times and activities before, after (and sometimes during) running activities

#8 Explore New Places

• An effective way to explore new areas locally when planning runs

• Cover longer distances than walking but slow enough to immerse in the details of your surroundings

#9 Boost Confidence and Achieve Goals

• As well as the benefits mentioned above that can make you feel good about yourself, the use of goals - time targets, distance targets, completing events and so forth - can foster discipline, perseverance, sportsmanship and satisfaction

• Coaching, whether self-taught or from a professional, can provide a range of skills than can be applied to different aspects of life

And finally, if you pardon the pun:

#10 Relatively Light Environmental Footprint as an Activity

• Mostly undertaken outside on existing infrastructure with minimal energy input or water consumption required

• Many local clubs, events and suitable locations to increase participation opportunities to minimise the need for transportation to undertake the activities (though not in all events of course)

• Minimal kit required and consumables to successfully undertake the activity

• Can be part of a 'calorie-balance' to maintain a healthy diet rather than requiring fully additional food energy inputs

So there you have it. A sample of 10 benefits of running. Not exhaustive, for example it could assist with getting help faster in an emergency, or fleeing danger, and improve performance in sports where running is an integral part. Of course, other exercise activities may claim to cover some to many of these, at least in part, and propose other benefits. Disbenefits may also be suggested, though hopefully the net benefits for most participants have been acknowledged in the article and references above.