National Fitness Month: Why Running is the Ultimate Workout

From schoolyard playgrounds to the Olympics, running is an activity enjoyed by people of all ages and fitness levels around the globe. Still, the benefits of running extend farther than you might realize. So, what better time than National Fitness Month to refresh yourself?

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Here’s why running is the ultimate workout.

IT’S A PHYSICAL TRIPLE-WHAMMY

Running does more than just work up a sweat - it boosts your heart health, muscular strength, and bone density, all at once.

• HEART HEALTH - If you’re looking to improve your heart health, running is an excellent place to start. Not only does it strengthen the heart muscle - making it pump more efficiently - it can also lower resting heart rate, reduce blood pressure, and improve cholesterol levels - preventing or improving all the major risk factors that contribute to heart disease.
• MUSCULAR STRENGTH (ESPECIALLY YOUR LEGS) - While running engages your entire body, the muscle groups in your lower body are putting in the most effort. Your core and hip flexors work to keep you stabilized; your glutes, quadriceps, hamstrings, and calves power you forward. With every step, you’re not just exercising one muscle, or even one muscle group - you’re building important lower-body strength that will benefit you long after your workout.
• BONE DENSITY - Bone density (AKA, bone mass) decreases as we age, which means our bones become more fragile and susceptible to fractures - but since running is a high-impact, weight-bearing exercise, it can help sustain and even strengthen our bone density.

The repetitive, pavement-pushing motion of running puts stress on our bones, which can jumpstart bone-forming cells and stimulate increased calcium intake. In other words, a bit of running now can have a big impact on your bone density later.

IT’S GOOD FOR YOUR BRAIN, TOO

You may have heard that running can benefit your mental health - but what exactly happens inside your mind when you run?

• Exercise increases your body’s endocannabinoids, which may be attributed to the ‘runner’s high’ that some people feel when running. When endocannabinoids move from your bloodstream into your brain, they promote short-term calming effects. (Fun fact: Endorphins may help prevent muscle pain; they can’t cross the bloodstream-to-brain cellular barrier!)
• In the long run (pun intended), regular cardiovascular exercise can also boost your brain performance: studies have shown benefits such as improved focus, task-switching, problem-solving, and information processing and retention. 
• Plus, there’s still much to be explored about the relationship between running and mental health. There may be more benefits that we don’t know about yet!

GO FAST, SLOW, NEAR, OR FAR - THE CUSTOMIZATION IS ENDLESS

Another perk of running is its capacity for customization. You can mix up your workout without necessarily adding any new gear or needing access to a fancy facility.

• Looking to increase your speed? Sprints are right up your alley.
• Prefer going far over fast? Distance running is calling your name.
• Just looking for a challenge? Give hills a try! 

Even your basic jog around the park can provide all the physical and mental health benefits we mentioned earlier - but if you’re looking for ways to mix up your usual routine, there are plenty of routes you can take. (Literally!)

IT’S INCREDIBLY ACCESSIBLE

Cycling requires a bike. Weight-lifting typically requires a gym membership. Swimming requires a swimsuit, goggles, pool access, and, most importantly, foundational training to be done safely. Running, on the other hand, requires little more than two sneakers! 

From the casual jogger to the ultramarathoner, running is enjoyed by people of all fitness levels around the globe. While there are still opportunities to make running safer, more affordable, and more accessible for all, it’s hard to name another sport that’s as easy to pick up.

BONUS PERKS

Running may be good for your body and mind, but most days when you lace up your shoes, you’re probably not thinking about endocannabinoids or bone density. You might be thinking about something like…

• Getting Social | Running is a great solo activity, but for many people, it’s also a cherished way to connect. Whether by running with friends, training groups, or local run clubs, there are many ways to reap the benefits of community while running.
• Getting Outside | From local greenways to sandy beaches, to rugged trails, and beyond, running lets us connect with the natural spaces around us. Some runners don’t even bother waiting for a sunny day to log some extra miles! But, to each their own…
• Getting a Break | Running is a release - an opportunity to put down the phone, the laptop, the nagging thoughts from the day, and focus on pushing yourself to go farther and faster. 

Whether you’re new to running or a seasoned athlete, the good news is that ALL of these benefits are available to you - from mile 1 to mile 100 and beyond.