Running is super popular because it’s easy and makes you strong. You don’t need much stuff – just good shoes. You can run whenever you want, no need for gym schedules. It’s good for your heart, too! During COVID-19, lots of people started jogging more. It’s a great way to stay healthy and feel good, even when things are tough.
Because of the COVID-19 pandemic, when gyms and group exercise places closed down, lots more people became interested in jogging. A report from World Athletics, which looks at jogging trends, found that about 13 percent of runners they asked had started jogging in the year since the pandemic began. And more than one-fifth of all runners said they were running more during the pandemic than they ever did before. Whether you want to run to keep your heart healthy, because it’s easy, or to one day finish a big 26.2-mile marathon, this guide will help you get started.
The Basics of Running
To kick things off, let’s delve into the essence of running. It’s all about swiftly propelling yourself forward on your feet, as described by Amy Morris, a seasoned running coach and the lead of personal training at CrossTown Fitness, a renowned gym in Chicago. jogging is not like walking. When you walk, one foot is always touching the ground. But when you run, there’s a moment when both of your feet are off the ground. That’s why running is called a high-impact activity. It means your body gets a big workout. Understanding this difference helps you see why running is so good for you.
The type of jogging you do determines what kind of exercise it is. It could be aerobic, anaerobic, or a mix of both. These are two types of cardiovascular exercise, which means they’re good for your heart and lungs. Aerobic exercise keeps your breathing and heart rate steady for a while. Anaerobic exercise is more intense and involves short bursts of hard effort. Understanding these types of exercise helps you plan your jogging workouts and get the most out of them.
When you run at a steady speed and use about the same amount of energy, it’s called aerobic running. It’s like doing distance jogging or training for endurance. Your body needs oxygen to keep you going during these workouts, as explained by Morris. Most of the time, these runs are long ones, easy jogs, or recovery runs. They should be the main part of your weekly running routine. Knowing about aerobic running helps you plan your workouts to get better at going the distance.
Imagine anaerobic jogging as doing sprints or other fast-paced exercises. According to Morris, during anaerobic running, your body works hard using the energy already stored in your muscles, without needing extra oxygen. These intense bursts usually last anywhere from a few seconds to a couple of minutes. Morris recommends spending at least 16 to 24 weeks building a strong foundation for aerobic running. Once that’s done, adding anaerobic running into your routine can boost your performance, especially when it comes to getting faster. Understanding the role of anaerobic running helps you enhance your overall running abilities and reach your speed goals.
Physical Health Benefits of Running
Running offers a plethora of physical and mental health advantages, much like many other forms of exercise. However, several noteworthy benefits are particularly associated with running.
- Running can make you feel happier and more energetic, a study from 2018 found. Even just running for 15 minutes can boost your mood and energy levels a lot. What’s interesting is that running had a bigger effect on how people felt than other relaxation methods like meditation or deep breathing. This shows that running is a really good way to feel better quickly and get more energy.
- Running has a positive impact on memory, focus, and the ability to switch between tasks. This happens because running triggers the release of special substances called endocannabinoids into the bloodstream and brain. These substances help improve how the brain works, making it more efficient and effective. So, besides keeping your body fit, running also helps keep your mind sharp and focused.
- Running isn’t just good for your mind, it’s also great for your heart and breathing. Bryant Walrod, MD, a doctor at The Ohio State University Wexner Medical Center, explains that when you run, your heart and lungs get more oxygen and blood flow. This makes them work better, so you can breathe easier and keep your heart strong. So, when you go for a run, you’re not just exercising, you’re also giving your body a big health boost.
- Running is really good for your heart, a study from 2020 says. It doesn’t matter how often you run – just running more can lower your chances of dying from heart problems. So, even if you don’t run all the time, just doing it sometimes can help your heart stay healthy. Whether you’re a regular runner or not, running can make a big difference in keeping your heart strong.
- Improved Bone Density, A study from 2021 looked at people aged 40 to 85 who do sprinting. They checked their bone density with scans at the beginning and after about 10 years. The study found that those who ran often kept their bones strong, and some even made their bones denser over time. But those who ran less saw their bone health go down. This shows that running regularly is good for keeping bones strong and healthy as we get older.
- Lower Risk of Chronic Disease, Dr. Walrod says running is really good for reducing the risk of getting sick for a long time. When you run, it helps control things like blood pressure, blood sugar, and weight. If you run enough to reach the goal of 150 minutes of exercise each week, it can lower your chances of getting certain cancers, heart problems, and type 2 diabetes. This shows that running often is super important for staying healthy and avoiding serious illnesses.
Easy Ways to Start Running
Dr. Joshua Scott, a primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, recommends a great way to ease into a running routine and build up your endurance: walk-jogging. This involves starting with a brisk walk, and once your body feels warmed up, usually after about 10 to 15 minutes, transitioning into a light jog. Dr. Scott explains that jogging is running at a relaxed pace that doesn’t require too much effort. It’s important to note that while there isn’t a clear distinction between running and jogging, this method allows you to gradually increase your activity level and get comfortable with running over time.
“Ease into jogging with short bursts, like just 30 seconds, then walk to catch your breath. Alternate between jogging and walking, gradually increasing intervals. Maintain a comfortable pace to avoid overexertion.
The main aim is to reach a point where you can run comfortably for at least 15 minutes a few times each week. Once you get there, you can think about starting a training plan to keep improving. Dr. Scott warns that most injuries happen because people try to do too much, too quickly. It’s better to start slowly and not push yourself too hard right away. By taking it easy and gradually increasing your running, you can lower the risk of getting hurt and enjoy the benefits of regular exercise for the long term
Don’t forget to take rest days, even if you’ve only gone for a short run. These days give your body time to recover. Dr. Scott suggests doing exercises for your upper body on these rest days to give your legs a break. You could also try yoga, which helps improve how easily you can move your body. It’s important to follow a running plan that suits your goals and fitness level. This way, you can gradually increase your running without pushing yourself too hard. By including rest days and other exercises, you can keep improving while avoiding getting hurt.
What to Eat Before Running
When you start running, it’s important to eat the right amount of food. If you don’t eat enough, you might feel tired during your run. But if you eat too much, or if you eat the wrong kinds of food, you might end up with a bloated or upset stomach. Kacie Vavrek, a dietitian at Ohio State University Sports Medicine, says you need to find the right balance. You want to eat enough to give you energy for your run, but not too much that it makes you uncomfortable. Trying different foods and portions can help you figure out what works best for you.
Understanding Digestive Issues While Running:
Some people find they have more stomach problems when they run compared to doing other exercises. According to Vavrek, this could be because running increases the flow of blood through your body, which can affect your digestive system and make you need to use the bathroom sooner. Eating foods that are high in fiber, fat, or protein right before a run can also lead to stomach pain or feeling uncomfortable for many people. It’s important to pay attention to what you eat before running to avoid these issues and have a more enjoyable workout.
Deciding what to eat before, during, and after a run is different for everyone, says Vavrek. It takes time to find out what works best for you. Many people try different foods and keep track of how they feel during their run to see what works. A good rule is to wait at least two to four hours after eating a big meal before you run, or one to two hours after having a snack. Elizabeth Ray, a nutritionist from Kentucky, says it’s a good idea to have a mix of lean protein and carbohydrates about an hour before running.
- A little bit of grilled chicken without the skin, along with some sweet potatoes
- A banana or apple with nut butter
- Toast with half an avocado and a spoonful of honey
- A small bowl of oatmeal with berries
- A bagel with nut butter
Stay hydrated before, during, and after your runs. Drinking water helps replace what you lose through sweat. Especially on long runs or in hot weather, adding electrolytes can replace lost sodium and potassium. You can buy electrolyte powders or tablets, or make your own by mixing sea salt and coconut water into your water bottle. Make sure you’re getting enough calories in your snacks and meals, advises Vavrek. Skipping calories can make you feel tired and hinder muscle recovery after running.
Assistance Resources
In case of an emergency, it is imperative to immediately dial triple zero (000). This universal emergency hotline connects you to trained professionals who can dispatch assistance promptly. Whether you’re facing a medical crisis, a fire, or any situation requiring urgent intervention, contacting triple zero (000) ensures that help arrives swiftly, potentially averting further harm and providing essential aid when it’s needed most.
Your General Practitioner (GP), commonly known as your primary care physician or doctor, serves as a crucial healthcare ally and the first point of contact for addressing various medical concerns and maintaining overall well-being. With their comprehensive medical knowledge and personalized approach to healthcare, GPs play a pivotal role in managing and coordinating your health needs. From routine check-ups to diagnosing and treating illnesses, your GP provides invaluable guidance, preventive care, and ongoing support to optimize your health outcomes. Establishing a trusting relationship with your GP fosters open communication and enables collaborative decision-making in managing your healthcare journey.
A physiotherapist, also known as a physical therapist, is a highly trained healthcare professional specializing in optimizing physical function and mobility. Through a combination of manual therapy techniques, therapeutic exercises, and patient education, physiotherapists help individuals of all ages recover from injuries, manage chronic conditions, and improve overall quality of life.
A specialized sports shoe store is a dedicated retail establishment that offers a comprehensive selection of athletic footwear tailored to meet the diverse needs and preferences of athletes and fitness enthusiasts alike. Renowned for their expertise in footwear fitting and product knowledge, sports shoe stores provide a personalized shopping experience aimed at helping customers find the perfect shoes for their specific sport, activity level, and biomechanical requirements.
A local running club is a vibrant community organization dedicated to fostering a love for running, promoting fitness, and building camaraderie among individuals of all ages and skill levels. With a mission to inspire and support runners in achieving their goals, these clubs offer a wide range of activities and resources tailored to meet the diverse needs and interests of their members. From group runs and training sessions to social events and races, local running clubs provide opportunities for runners to connect, share experiences, and pursue their passion for running in a supportive and encouraging environment.
The Victorian Orienteering Association (VOA) stands as a cornerstone organization dedicated to promoting the exhilarating sport of orienteering throughout the state of Victoria, Australia. As a leading governing body within the orienteering community, the VOA is committed to fostering a love for navigation, outdoor adventure, and map reading skills among individuals of all ages and abilities.
Sports Medicine Australia (SMA) stands as a leading national organization dedicated to advancing the field of sports medicine and sports science across the country. With a rich history and a commitment to excellence, SMA serves as a trusted source of expertise, research, education, and advocacy in the realm of sports-related health and performance.
Running and Jogging Safety Tips
Suggestions include:
- Maintain a Healthy Diet: Ensure that your diet is rich in nutrients, including fruits, vegetables, lean proteins, and whole grains, to fuel your runs and support overall health.
- Timing of Meals: Refrain from eating a heavy meal immediately before running to avoid discomfort. Instead, aim to eat a balanced meal or snack at least 1-2 hours before your run.
- Consider Weather Conditions: When running in summer, avoid the hottest part of the day to prevent heat-related illnesses. Opt for early morning or late evening runs when temperatures are cooler.
- Hydration: Stay adequately hydrated by drinking water before, during, and after your run to replace fluids lost through sweat and prevent dehydration.
- Safety Precautions: Carry your mobile phone with you for emergencies and ensure that you’re reachable in case of need.
- Awareness While Listening to Music: If using headphones, keep the volume at a moderate level to remain alert to your surroundings and potential hazards.
- Visibility: Wear reflective clothing or accessories if running in low-light conditions, such as early mornings or evenings, to enhance visibility and safety.
- Inform Others: Share your running route and estimated return time with a friend or family member as a precautionary measure.
- Choose Safe Routes: Opt for well-lit and populated running routes, and avoid isolated or dangerous areas to minimize the risk of accidents or confrontations.
- Injury Management: If you sustain an injury while running, stop immediately and seek medical advice. Ignoring pain or discomfort can worsen the injury and prolong recovery time. Prioritize your well-being and take appropriate measures to address any injuries promptly.