8 Surprising Health Benefits of Running

Have you ever heard of “the runner’s high”? The euphoria is real, and there’s a physiological reason for it. Recent research has found that the most likely bodily chemicals responsible for the runner’s high are endocannabinoids, which work on the same brain receptors as THC, the active compound in cannabis. The longer the session, the more endocannabinoids are released into the bloodstream.

They can act as a natural pain reliever, helping you endure longer periods of exercise and leaving you in a deeply relaxed state of bliss.

But that’s not the only benefit of running. Here are a few other health benefits you’ll get from getting up and running.

Better cardiovascular performance

Unsurprisingly, running makes your cardiovascular system work harder, increasing your heart rate and pumping blood to your muscles. Consistent running makes the heart stronger and able to pump a greater volume of blood per beat, and the lungs can take in more oxygen and get rid of more carbon dioxide per breath. Over time, this means the body can run faster with less effort.

Increased metabolism

Regular running increases your metabolism, thereby improving the efficiency of your body to convert nutrients from foods and drinks into energy. The body’s insulin resistance is lessened, meaning you’re less likely to develop insulin resistance and diabetes, and body fat is reduced and replaced by lean muscle.

Improved bone density

Running, being a high-impact exercise, puts stress on bones. This triggers them to adapt by laying down more bone mineral, meaning a lower chance of osteoporosis later in life.

Lower body fat

The greater one’s body fat percentage, the higher the risk of a stroke, heart attack or type 2 diabetes. That doesn’t necessarily mean slim is healthy; even externally skinny people can have too much visceral fat around their organs. It’s important to achieve a healthy weight for your body type.

Enhanced cognition

Regular aerobic exercise helps avoid age-related mental decline, including Alzheimer’s. For adults over 50, in particular, it ensures better blood flow to the brain.

Healthier sleep

The more you run, the greater the possibility of extended deep sleep.

A run in the morning can shake you out of grogginess and prepare you for the day, and a run in the afternoon or evening can, if you go at least a couple of hours before bedtime, help symptoms of insomnia.

Better mental state

Scientific evidence shows regular exercise helps manage symptoms of anxiety and depression. This might not be an overnight fix, but running consistently can significantly affect psychological wellbeing.

Tips for Beginners

Start slow (very slow)

It’s so easy to set off on your first run and flog yourself for 200 metres, only to keel over and never try again because it was too hard and painful. This kamikaze method is also far more likely to cause injury (which will also make you quit).

Try an easy jog to start off with. If that’s too much, just walk. You’re still gaining aerobic endurance as your body takes the time it needs to condition. If in doubt, the widely available ‘Couch to 5K’ training plan is an excellent place to start.

Aim for time rather than distance

Running for distance can feel like a natural starting point because that’s how races are measured, but a lot of modern training plans are based on time. For beginners, in particular, this is beneficial because people naturally move at different paces – for example, 10 minutes of running will get one person further in distance than another person, but the amount of time their bodies are under stress will be the same. This helps your body adjust and build up slowly. It also feels less overwhelming.

The 80/20 rule

If you can already run consistently, aim to complete 80% of your training in your aerobic zone – a low intensity generally equivalent to a pace at which you can comfortably hold a conversation. Spend only 20% of your training on the harder stuff.

It sounds counterintuitive, but easy runs train the cardio and respiratory systems to work more efficiently, allowing you to run with less effort during higher-intensity sessions. Additionally, slow runs train the slow-twitch muscle fibres needed for endurance running and help strengthen the tendons, ligaments, joints and bones without causing excessive stress (so you can avoid getting injured). So, put your pride aside and slow down – it’ll benefit you in the long run (see what I did there?).

Mark out time in your diary

Running is unlikely to happen if it’s not given a designated space on a hectic day. Sometimes, we’re genuinely too busy, but often we choose not to make the time. Even if it’s just 20 minutes, this is better than nothing. Use your commute to work if you live close.

On that note…

If motivation is the hardest part (I can relate), just aim to get dressed, out the door and down the street. Tell yourself that you’re just going for a walk. If I can trick myself into getting this far, I’m more likely to break into a jog. It’s much better than, say, reorganising a cup cupboard in the kitchen (insert your own procrastination method here).

This is an edited extract from Weekend Runner Australia by Emma Kemp (Hardie Grant Explore, $32.99)