As the weather cools down in the UAE, one of my favourite (yes, I actually enjoy it) past times is running outside. Possibly the most accessible and cheapest forms of exercise, running benefits us in so many ways, all we need to do is chuck on a pair of trainers and off we go! In Dubai, we are lucky enough to have a fresh running track available along the beaches of Jumeirah and Umm Sequiem, which I try and get to at least twice a week. Pounding the pavement, even just for 30 minutes, allows me to clear my head and start my day right. Of course, there are many physical benefits of getting those wheels turning, and I'm going to list the top 5 facts about running and why you should get started...
1. Improves Heart Health & Lowers Blood Pressure
Studies have shown that most serious, consistent runners have relatively low blood pressure and improved cardiovascular fitness. While running, the muscles of the body demand more oxygen, therefore requiring increased blood flow in order to provide sufficient oxygen (and energy) to these working muscles. To do this, the body increases the heart rate, to pump blood around the body faster. This blood obviously travels through veins and arteries, and the constant expansion and contraction of these vessels increases elasticity and lowers the blood pressure. This helps keep the blood flowing freely through the body even after exercising, which reduces the risk of blood clots, stroke and heart attacks.
2. It Burns Calories & Raises The Metabolic Rate
As I previously mentioned, running is one of the most accessible forms of exercise and it helps burn calories. Consistent running can also increase muscle mass (especially in the legs), which in turn can increase the metabolic rate. Higher muscle percentage means more resting energy demand, thus increasing the rate at which we consume calories. I am a firm believer in going out and running 5 to 10km (or more...nutters!) a couple of times a week to increase aerobic fitness, but it has also been proven time and time again that running in intervals (or sprint training) can burn as much, if not more, calories in one session as long distance running. An example would be setting your treadmill to, say, incline 3 at speed 12-18 (depending on your ability) and literally sprinting your heart out for 40 seconds, 20 seconds rest. Doing this for just 15 minutes can be as effective in weight loss and increase metabolism as much as a 30 minute steady run!
3. It Increases Bone Density & Strength And Reduces The Chance of Osteoarthritis
Running is essentially a weight bearing exercise, which means the lower body is basically carrying the weight of the upper body whilst trying to stride as fast as the legs can take it. Weight bearing exercises increase bone density by providing resistance for the bones to withstand, as well as the pulling and pushing of the muscles and ligaments against the bones. Weight bearing exercises obviously include lifting weights, as well as body weight exercises such as push ups, squats, burpees and lunges. Certain yoga poses also incorporate body weight strengthening movements. It is especially important for women to perform weight bearing exercises to decrease the chance of osteoporosis. Osteoporosis is more evident in women due to hormonal changes throughout their lives, especially during menopause. Running also reduces the onset of osteoarthritis in the knees for a couple of reasons - firstly, weightloss means less weight that the knees have to withstand (obese women have nearly 4 times the chance of developing arthritis in the knees than non-obese women); secondly the increased blood flow to the muscles and ligaments around the knees improves the health of the cartilage between the joints.
4. Reduced Stress Levels
If anything, running gives you time to think and relax while you pound the pavement. Although many people might see running as boring and tedious, if you are in a nice, fresh, outdoor environment and you have some motivating music in your ears, you're going to start to feel pretty free. It comes as no surprise that exercise has been proven to reduce anxiety, and running is no exception! Running can also improve self-confidence - not only can it help you lose weight, but setting goals to beat personal best times and then achieving them, can boost moral and self-confidence ten fold. However, be careful not to push yourself too far, as extreme distance running can actually cause an increase in cortisol secretion, so just be sure to run to your ability, and to take rest days between long runs.
5. It Makes You Feel Great!
There's nothing quite like the rush of endorphins after a long, sweaty run. The sense of achievement, all before 8am, can set you up for a wonderful day and kick start your healthy eating and positive approach to your daily tasks. People who exercise in the morning are found to be more productive when they get to work, in a better mood and motivated to achieve and be successful. Any exercise will do this, but running is one of the easiest to start. Also, as mentioned earlier, watching yourself improve day to day will obviously lift your mood. No one wants to be the grumpy, sleepy one in the office every morning. Stop pressing the snooze button and get your butt out of bed, lace up your trainers and literally hit the ground running!
So if the physical and mental health benefits aren't enough to get you to start running, maybe some funky new running shoes might do the trick! I find it helps to have a fab playlist of all your favourite songs ready to go as well, sometimes I'm sure I'm jiving along instead of jogging! If you're finding it hard to motivate yourself to get up and go, I would suggest entering a fun run, or maybe even a half marathon (obviously depending on your ability!) and use your weekly runs as training, leading up to the event. I've done The Color Run before and it is SO much fun, and a very achievable 5km - think paint powder EVERYWHERE!
And my last tip would be switch it up - running is amazing for you but don't purely rely on it for exercise. Your body is a very adaptable machine and soon enough, that 4km you found so hard 2 weeks ago will seem like a walk in the park, thus reducing the benefits you will get from that initial 2 weeks and you'll have to start running further and faster. I like to incorporate other forms of exercise into my week, usually running 2 to 3 days, also doing pilates, yoga, netball, swimming, weight training and HIIT sessions when I can. Of course, if I'm pushed for time or have an early start, I will probably resort to pounding the pavement for 30 minutes rather than doing nothing at all. And, like I've said time and time again, incorporate rest into your exercise routine, your body will thank you for it!
Happy Running!
V x
