Running is a great cardio exercise which has many health benefits some of these benefits include-
• Increased stamina
• Boosts immune system
• Helps to lose or maintain weight
• Helps to prevent/manage chronic conditions
• Strengthens the heart
• Boosts energy
It is also good for your mental health, when doing a moderately intense exercise like running the brain releases the feel-good chemicals endorphins and endocannabinoids; one study found that doing 30 minutes of moderate intensity exercise 3 times a week reduced anxiety and depression and improved mood and self-esteem.
Running is also great for improving your memory. Regular cardio exercise can directly affect your brain by boosting the size of your hippocampus which is the area of the brain involved in verbal memory and learning.
Regular exercise is great for loosing or maintaining weight; running vs walking burns almost double the number of calories it also makes the heart work harder than when we are just walking which helps to strengthen the heart. Those who run on a regular basis have been found to have a reduced risk of cardiovascular diseases.
Running sometimes gets a bad reputation as a sport that causes injuries. This is usually related to people just starting out running, trying to do too much too quickly. The best way to prevent this is to progress from walking to running, gradually increasing your speed, distance and frequency well help to reduce the risk of injury.
Tips to get you started if you’re a beginner If you’ve decided you want to start running to help improve your fitness or lose weight, below are a few tips to get you started.
Begin with short running intervals you’re just starting out so are keen to get going but it is important not to overdo it, don’t be ashamed to walk between intervals, you can gradually increase the length of your running interval and reduce the walking as you get fitter. You don’t want to lose your motivation by having to high expectations in the beginning.
If you are a beginner to running, starting out will be causing a new stain and stress on your body, don’t increase your risk of injury or pain by trying to run to fast. Run at a pace that you could still comfortably hold a conversation, this may start out at a light jog which is completely normal, you will find the fitter you get your speed will be able to increase more naturally.
Starting a new exercise regime can be exciting especially if your first run went well but it is important to give your body time to recover. Wait a day before you go out for another run again, give your body time to adapt to your new demands. Starting out by planning to leave a day between each run will help you achieve the greatest training effect and avoid injury and overuse.
When you’re a beginner you can waste a lot of energy making it harder than it should be by not having the correct technique and coordination. The more miles you start to rack up, the more your body will develop the ability to perform the complex sequence of movements that running requires. When starting out you should try and keep your run relaxed with short strides which is more effective than long powerful strides.
Running on various surfaces can have different benefits and also drawbacks, try to choose your surface depending on your particular workout. Varying the type of surface you run on can be beneficial to most.
Pavement or road running – best for fast pace running but has little cushioning so is quite hard on your joints. Most suitable for light runners who have good form.
Treadmill – Great year-round training with more cushioning for your joints, does however alter your form due to the belt’s continuous movement beneath your feet.
Beach – great for training your muscles and makes you lift your feet higher. Best not done too often as it can overwork your calves.
Forest or trail running – Soft surface provides excellent cushioning but there is an increased risk of turning your ankle or other injury due to the uneven ground, rocks and tree roots.
Track running – this all-weather synthetic surface is light and springy but puts stress on your Achilles tendon.
Take care of your body and vary your workouts – Your core is hugely important to your running, it is the control centre of your body, you need a strong stable core to run tall and help prevent overuse and compensation injuries. Try to vary your workouts including some strength training and maybe try some different sports, this will reduce stress that running places on your joints and stops things from getting boring helping to keep your love for running strong.
Cornwall is a beautiful and breathtaking part of the country. There are many advantages of doing a running event in Cornwall, if you are from Cornwall it is a great way to visit an area you might not have been to before, meet some likeminded people and take part in a fun event whether you’re a serious runner or just starting out. If you’re not from the county, combine your trip down to the south west with an visit to our many Cornish beaches which are rated a some of the best in the world, pound along a costal path taking in the panoramic views or become a woodland explorer, spotting some of our beautiful wildflowers and woodland animals. Then take in the extraordinary views of the Scorrier Estate whilst taking part in our 5k running event.