Why are you Running?
“Run, run and run….. the more your body cries out as a sweat, the more physically and mentally fit you are.” ~ Invajy
Running is a popular form of physical activity. In nearly any town or city in most countries of the world, on any given day, you’ll see at least one person running. After all, running is one of the most popular forms of exercise. Running is an appealing exercise because it doesn’t cost a lot to take part in and you can run at any time that suits you.
The sport of running isn’t loved by millions of runners for no reason — once you get started with running and work past the initial discomfort, running has some amazing benefits that improve your physical and mental health and well-being.
Benefits of Running
The list of benefits is plenty, from improving your cardiovascular fitness to helping with reducing stress. Running is quite beneficial as it:
- Improve cardiovascular fitness:
If you’ve ever run to catch a bus, chase a child, or run from a dog, and felt breathless immediately afterward, it probably comes as no surprise that running works your cardiovascular system. Your heart rate increases as you run to pump more blood to your working muscles. Over time, with consistent running, your heart and lungs adapt. Your heart becomes stronger, enabling it to pump a greater volume of blood per beat, and your lungs become more powerful and capable of taking in more air per breath. As your cardiovascular efficiency improves, you’re able to run faster with less effort.
- Strengthen muscles:
At some point, most of us have walked behind a runner and envied their muscular, defined calves. As long as you are properly fueling your body with enough calories and protein to support your training, running can help build muscle and increase strength. As a total-body workout, running strengthens your legs, core, and upper body.
- Helps to build strong bones, as it is a weight-bearing exercise:
Studies have shown that high-impact activities like running place stress on bones that stimulate them to adapt by laying down more minerals within the bony matrix to strengthen the structure. Running also increases the production of bone-building hormones in the body, stimulating the body to make more bone cells and inhibiting the activity of cells that break down bone cells. Stronger bones are more resilient and less likely to fracture.
- Running Boosts Confidence:
Running is a lot about goal setting and achieving things you didn’t think were possible. As such, running can help develop a sense of self-efficacy and boost your self-confidence.
- Help maintain a healthy weight:
Running is a metabolically demanding exercise and burns a lot of calories. In fact, running is one of the most efficient types of exercise when it comes to the number of calories burned per minute, so if fat loss or weight loss is your goal, running can contribute to creating the calorie deficit you need to burn fat.
- Running Can Be Social:
There are hundreds of running groups and running clubs all over the country that enable new and veteran runners alike to connect and enjoy miles together. You may meet a whole new group of buddies and develop relationships that last a lifetime.
Getting Started With Running
Getting started with running isn’t just a matter of lacing up your running shoes and hitting the road — or at least that’s not the full extent of it.
Running is a high-impact activity, you need to progress slowly and build up your volume, mileage, and speed over time. If you’re not currently running, or are just starting out, consider the following helpful guidelines for a safe introduction and initiation into running.
- Start with walking
- Don’t push yourself too hard
- Get fitted shoes
- Have a plan and follow it
- Give yourself a break
What to Wear for Running
Finding the right outfit to wear throughout the year can be a little bit of a challenge. From a jog in January to a sprint in September, there is perfect activewear for the occasion. If you’re not sure what to rock while out for a cardio session, Smileys is the right place to be. With these workout ensembles, you’ll be ready for a marathon, all year round!
What to wear when Running in the Cold or Rain
When it’s cold, it may seem wise to rug up a lot. However, when you’re going for a run, you’ll definitely warm up without really trying. Opt for a pair of compression shorts, a long-sleeved Pullover, or a Jacket with a hood, top it with a beanie or a ball cap.
What to wear when Running at Night
Running at night may seem daunting, but it’s a great way to get yourself outdoors and keep active. If you’re a fan of dark shades, wear brightly colored shoes that glow in the dark, even if they just have an illuminated logo. Many pieces of athletic wear have reflective fabrics, so it’s essential to utilize them when you’re outside. Always be sure that you keep safe when you’re jogging late at night, make yourself bright so everyone can see you!
Running when it is Warm
To prevent becoming too hot and sweaty a singlet and shorts are always a good idea. If you’re heading out for a long run, opt for a light T-shirt, Free shorts or compression shorts, and a Ball cap.
When you start running, you will need a few staple items to add to your workout kit. These should be made from a fabric that is quick-drying and able to wick moisture. Depending on the weather, you will need running shorts, pants, and a few T-shirts. To get started with the fit for running, check Smileys Africa.