There is no doubt that exercise has many great health benefits and running seems to have it all.

I run regularly, at least twice a week, and over the year, I have seen plenty of benefits of doing so. To highlight all of them probably isn’t very practical, as there are so many. So, to remain clear, concise and informative, I have narrowed it down to four of my favourite reasons, and those are as follows:

Weight Loss

If you're trying to lose weight, you might wonder whether running is the solution. By running regularly, you can expect to burn off calories and reduce excess amounts of fat, especially when you follow a smart running program. But there are a few other vital factors that will inevitably determine your overall level of success.

To achieve this and lose weight, you will need to create a substantial calorie deficit. Most health experts will recommend that you aim for a weekly calorie deficit of around 3500 to 7000 calories, to lose 1-2 pounds per week. You can achieve this overall deficit by eating fewer calories or burning more calories with your chosen physical activity, such as running. You can also combine the two methods to reach your target. There is no doubt running does help with weight loss, and for me running alongside eating a balanced diet has enabled me to regulate my bodyweight successfully.

Naturally, I am built for sports like rugby, with a high level of muscle mass, as opposed to the stereotypical runners skinny physic. By following the basic principles of healthy eating and trying to opt for smaller portions of high-fat and high-calorie foods. Together with choosing to eat more whole grains, fruits and vegetables the overall gains and benefits have been very worthwhile.

Healthy Heart

Running a small amount each week or more so regularly can lead to significant benefits for your heart and its general health. Those who love being active and love running will reap the numerous benefits of this beautiful activity. 

As a result, regular exercise will have many positive benefits to your overall health and well-being and the positive consequences of this activity even show in the health of your blood:

• The overall Blood fat level begins to drop while there is an increase in the HDL cholesterol levels, leaving “good” cholesterol” to rise in the body.

• Regular running activity reduces the risk of arteriosclerosis. This is the thickening and hardening of the walls of the arteries, which tends to occur in old age typically.

• Running can help to reduce the production of stress hormones like adrenalin & cortisol

• Improves blood circulation to the rest of your body

• It can begin to lower the risk of thrombosis

Mental Health

Moving your body, boosting the mind and running your way to better mental health is very commonplace these days. It is promoted and encouraged everywhere and by everyone. Taking part in as little as 10 minutes of regular exercise can help to alleviate signs of depression and help lift your mood. 

Running regularly highlights there are also many psychological benefits as well as what you would expect physically. Some of these benefits include increased mental flexibility, confidence, stress relief, and the emotional boost through the much-referred to… runner's high.

Jogging and running are good aerobic cardiovascular exercises. Participating in such activity sends higher levels of nourishing blood to the brain, which can help you to think more clearly and help to retain proper levels of focus. It also naturally releases mood-elevating compounds, which effectively lifts your bodies mood.

The challenges that running presents can also help you learn more about yourself and these valuable lessons can then easily be carried over into other areas of your life.

Many people have written about this subject, some of them are scientists and some even runners themselves. All of their research is interesting and most inspiring. One such book written by a lifelong runner’s provides a groundbreaking guide to fighting depression and anxiety, by taking one run at a time and explaining more about this sensitive subject. 

Scott Douglas shows how endurance running not only helps to build stronger muscles, maintain a healthy heart it is also the best form of exercise to develop a healthier brain.

• You can read the book by following the link: Running is My Therapy

Sleep

How can running affect your sleep?

Running can give a boost to your sleep patterns in several different ways. Making time to run regularly can almost certainly…

Improve your overall sleep quality. Running can contribute to more sound and restful sleep. Regular physical activity increases your time spent in deep sleep, and this is often referred to as the most physically restorative sleep phase. Establishing long stages of deep sleep helps to boost the immune function, support your cardiac health, and control the levels of stress and anxiety.

Increase sleep amounts. In addition to improving the quality of sleep, exercise also can help you increase the duration of your nightly rest. Being physically active requires you to expend energy, and helps you feel more tired and ready to rest at the end of the day. Research indicates that exercise—in particular, regular exercise that’s part of a consistent routine—can help boost sleep duration, in addition to sleep quality.