To be honest, I have a love/hate relationship with running. Getting started is the hardest part but there are so many benefits of running that outweigh the downsides and make it worth it!
Back in high school, I joined the track team which had two categories: sprinters and long-distance runners. My coach thought I would be a sprinter who could run short distances fast. From how I ran during practices and in races, it was clear that I wasn’t a sprinter.
I actually doubted whether I was any good since I was on the junior varsity team. Later, I realized that it didn’t matter. I liked going longer distances at my own pace and although I’m competitive in other things, I don’t feel that way with running. To me, it’s an exercise that keeps me sane when I need a break from work or just to clear my head. I find solace in springing forward with each step and it feels so freeing.
Through the years, running has stayed with me and changed my life for the better. Here are 5 benefits of running that I hope to be motivating no matter what your level is. Plus, read on for easy habit-building tips since consistency is key.
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What Are the 5 Benefits of Running?
1. Running is good for your physical health
Running improves circulation which, according to Johns Hopkins Medicine, can result in lowered blood pressure. It also can help your cardiac output (in other words, how well your heart pumps).
This particular exercise has a bad rap about being damaging to knees but that’s not always true when done properly and not excessively. In fact, many studies show that consistent running can actually strengthen joints and can help protect against developing osteoarthritis in the future. Of course, everyone is different and there are risks to every type of workout so it’s best to do what makes sense for your body.
2. Running boosts mood
Personally, I prefer running outside rather than a treadmill since it’s nice to get fresh air and have more space. Step by step, I always feel that running puts me in a better mood and mindset. It helps me destress and feel connected to nature.
3. Running brings up energy levels
Running is also a confidence booster since you’ll feel accomplished after checking it off your to-do list. That’s a major motivator to get into the flow of the day and tackle other tasks after. I usually listen to podcasts or uplifting music on my runs which also help raise those energy levels.
4. Running improves sleep
This all depends on the time of day you run. As per a study, thirty minutes of running in the morning during weekdays for three weeks in a row had a positive impact on sleep and psychological functioning. On the flip side, aerobic exercise like running can keep you up thanks to the release of endorphins, so if you run later in the day, it’s recommended to run at least one to two hours before going to bed.
5. Running helps with weight management
Whether your goal is to lose weight or maintain a healthy number on the scale, running can help with that. The sport helps burn calories and build muscle which can overall help with weight management when paired with eating healthy balanced meals.
What are the best tips to get into running?
Easy habit-building steps:
It may be intimidating to start running since it can seem like a whole big process but after doing it for a while, I’ve found a few tricks that make it easier to get started. Just doing these steps in advance makes it harder to resist skipping the workout.
Tip #1: Get your outfit ready
On the day before your workout, look up the weather, plan your outfit, and put it in a place where you get ready. Having everything out where you can see makes it less brainwork later on. Before you know it, you’ll be dressed with your sneakers laced and ready to hit the door. Also, charge your headphones so they’re powered up for your next run.
Tip #2: Run with your best gear
Speaking of outfits, wear outfits and accessories like clothes and sneakers that you feel your best in. Choose comfy pieces that reflect your style — it’ll go a long way in boosting your performance and mood. Lately, I’ve been loving the new adidas collection (shop the pieces above)!
Tip #3: Stay Hydrated
Always make sure to drink water before, during, and after a run. Afterwards, try a drink like Ultima Replenisher Lemonade which is great for rehydrating and replenishing electrolytes lost from sweat. It tastes so refreshing and it’s sugar-free.
Tip #4: Add running to your calendar
Having a specific time blocked out just for running can put your mind at ease without getting distracted by things like meetings and errands. It also makes it more real that you are going on the run and less likely to back out if it was set in advance.
Tip #5: Set goals
There’s no right one way to run, and just the act of getting out there is a win. Start small and set goals to keep your motivation going.
At the end of the day, you likely won’t regret going on that run. Remember: the benefits of running usually surpass the drawbacks of taking time and effort. Listen to your body on what feels right and, most of all, be proud of yourself on your fitness journey.
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I find it surprising that you can use running as a form of exercise while improving your mental health. My friend is looking for activities that his child can try at an early age. I think that finding a running organization that can help them try out running as a form of training is a good start.
Definitely, running is such a great exercise for physical and mental health! Hope your friend’s child enjoys 🙂 When I ran track in high school, it was a good way to bond with friends and stay motivated. —Wendy