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by Lena Joseph

Benefits to Running

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Staying fit is key to maintaining good health and overall well-being. In a world where sitting still has become the norm, it's more crucial than ever to make an intentional effort to stay active and healthy. In this article, I want to share five to six different benefits to running and exercise.

I get it

I get it, it’s not easy, especially when you have not exercised, or ran for any period of time. The motivation is not there, let alone the energy to start running.

woman, jogging, running-2592247.jpg

START SMALL

When it comes to running, or exercising starting small is the key to building a lasting routine. Begin with short distances that feel manageable, even if it's just a quick jog around the block, or a few minutes of light running.

I started with an interval of 1 minute running, and 2 minutes walking, after some time I increased my speed and time as well. Our body does not like change, and our muscles stretch, so you will feel the pain of exersizing, as well as running, the very NEXT day.

I remember starting with 20 minutes of home exercises that did not seem like a big deal, until the NEXT day. I could feel it in my bones, my back muscles were on fire too, but I didn't allow that discomfort to STOP me, I kept going. Day by day, one exercise session which lasted me about 20 minutes at a time, or one run at a time, adding up to my total of 30 minutes, every couple of days. With every day, and step, I was getting better, stronger, and more flexible.

I want to thank my husband Frank, for encouraging me, and supporting me on this JOURNEY. Not only did he support, he joined me to RUN alongside. I want to also thank my German friend Nicole for igniting this desire in me, to continue my health journey of running my 5k in intervals over the next few weeks and months.

Benefits to Running

With the help of some research VIA runnersworld and personal experience, I've compiled four to five benefits that will keep you motivated to RUN and get your daily exercise in.

1. STRENGH & Endurance

The minute you start running, or exercising, you feel the difference. No you're not going to see significant difference, but with each work out session and running routine, you will begin to see a HUGE improvement and even feel better. Strength and endurance shows up every single day, in every step, and routine of the day.

Let your body thank you. Runnersworld puts it like this " From improving body composition and cardiovascular fitness to reducing the risk of all-cause mortality by 23%." That's a huge difference isn't it?

2. Heart Health

The most important member of your body, the heart. It constantly sends oxygen to cells and removes waste, pumping blood throughout the body to deliver nutrients and oxygen. via clevelandclinic

In fact, according to leading cardiologist Dan Augustine, ‘if you could put exercise into a pill, it would be better than most drugs that a doctor could give you’. Running boosts your respiratory function, lowers your cholesterol, reduces risk of diabetes and enhances your overall heart health. If that's not enough reasons, I don't know what else I can say to convince you. via Runnersworld

3. Longevity

Who doesn't want to live long? Running can extend your lifespan by reducing the risk of harmful diseases and illnesses that often arise from a lack of exercise, such as running or jogging. A study published in the International Journal of Environmental Research & Public Health found that running for 75 minutes per week can add a solid 12 years to your life.

4. Mental Clarity & Focus

Nothing like running to help you declutter toxic thoughts and bring clarity into your mind. Have you ever noticed the mental clarity, after a run? How about feeling more relaxed, and refreshed after a workout session? You're not the only one – Running is often seen as a great way to relieve stress and lower anxiety levels.

Research published in the Journal of Affective Disorders via runnersworld, found that running therapy and antidepressants had similar effects on the mental health of patients, with depression and/or anxiety disorder.

I find a quiet spot by the river, pray and release heavy burdens off my shoulders, and heart. I also take a quiet nature walk and enjoy the silence, or chirping of birds surrounding me. You don't get that everyday, in the hustle and bustle of daily life.

5. Quality YOU time

Are you overwhelmed with demands of life, feeling like there isn't a moment to spare for self care? Intentionally set that time aside. Prioritize your runs. I set 30 minutes of my time to run, pushing everything else to the side, keeping myself accountable, to keeping myself healthy- and happy. You can also catch up on the latest podcast episode, or simply listen to some music while getting benefits of running in.

We all need help—a coach, a trusted advisor, or a friend who can guide us in a positive direction, someone who will stand by us, push us to succeed, and never let us give up.

I help people stay on schedule, and keep them accountable,

Schedule a FREE session with me

I hope THAT by sharing my experience, and benefits to running, I have motivated you to START running, and taking your health seriously too.

When it comes to fitness; running, jogging or exercising, Focus on setting realistic goals and gradually increasing your pace or distance over time. This approach helps prevent injuries, ease pain, keeps you motivated, and allows you to enjoy the process of improving your daily steps, day by day. Remember, every step counts toward progress, so embrace the journey, and celebrate your milestones along the way.

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