10 Benefits of Running: Less Knee Damage Than Sitting for Long Hours
10 Benefits of Running
1. Strengthen the Body: It is widely known that exercise strengthens muscles. Running enhances lower body muscles, including quadriceps, gastrocnemius, calf muscles, gluteal muscles, as well as upper body and core muscles. Additionally, running strengthens tendons, ligaments, and bones, helping them adapt to running impact and improving resilience.
2. Improve Knee Health: Many people mistakenly believe that running damages the knees. However, long-term running does not increase the risk of knee joint diseases. Research even shows that long-distance running promotes knee health, with runners having a lower risk of arthritis compared to sedentary individuals.
3. Improve Heart Health: Engaging in 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise effectively improves heart health, enhancing endurance and efficiency. Running meets the criteria for high-intensity exercise, making it an excellent way to strengthen the heart.
4. Reduce Blood Pressure: While medication can help, running is also effective in lowering blood pressure. A 2020 study in the journal Sports Medicine concluded that regular running habits could reduce resting systolic blood pressure by approximately 4.2 mmHg.
5. Build Healthy Habits: Developing habits in nutrition, sleep, and exercise is key to a healthy lifestyle. Once you take the step to go out for a run, it creates a positive chain reaction, making other healthy choices easier.
6. Reduce Anxiety: The American Psychological Association’s latest stress report reveals that about one-third of adults feel overwhelmed by stress on most days, and a quarter find it difficult to function. While running isn’t a magic cure and sometimes medication or therapy is needed, a 2020 review in the International Journal of Environmental Research and Public Health highlighted strong evidence that running can alleviate psychological stress and anxiety.
7. Boost Positive Energy: Running can foster mindfulness. Coaches recommend running without headphones sometimes to maintain mental clarity. Philadelphia running coach Vanessa suggests: “Try to note what you hear, feel, smell, and see during your run. This can pull you out of a high-stress state and improve your outlook.”
8. Enhance Brain Function: As we age, brain tissue naturally degenerates. However, according to a recent study in Mayo Clinic Proceedings, the more aerobic exercise you do, the more gray matter you retain, including the hippocampus, which is crucial for memory.
9. Improve Sleep: Shelby Harris, Director of Sleep Health at Sleepopolis, states, “Exercise can deepen your sleep, improve overall sleep quality, and even help treat insomnia. At least 20-30 minutes of aerobic exercise daily can help you fall asleep faster and feel more energetic during the day.” However, intense exercise too close to bedtime may interfere with sleep, so it’s best to finish exercising at least four hours before bedtime.
10. Build Perseverance: Running is a goal-oriented activity that requires endurance. Setting and achieving running goals fosters perseverance and boosts self-confidence, skills that are transferable to other aspects of life.