The American Heart Association recommends that all Americans strive to get at least 30 minutes of aerobic exercise at least five days every week. Running provides a substantial source for this aerobic exercise, which challenges the cardiovascular system and builds strength and endurance. These benefits can cause a wide range of positive effects on your body and overall quality of life.
Weight Loss or Maintenance
Running burns a substantial amount of calories, which can help contribute to the calorie deficit needed for your body to either burn off fat for weight loss, or maintain a healthy weight. A calorie deficit occurs when your body burns more calories than you consume through your diet. For even the average person of 145 lbs., running at a 12-minute-mile pace can burn an estimated 696 calories. The weight-loss benefits of running can help reduce your risks for weight-related chronic diseases like diabetes, heart disease, arthritis and even some forms of cancer.
Muscle Strength
Running also places stress on your skeletal muscles, activating the process of muscular hypertrophy, or muscle building. This is especially seen in the legs, which experience the brunt of physical demand on the muscles when you are out for a run. As stress is increased on the muscles, small areas of damage develop in the muscle tissue. This damage activates your body to both heal the damaged muscle, as well as build back the muscle fibers stronger to better withstand future runs and other physical activity.
Bone Strength
Running places stress on your muscles and bones. When your body senses stress being placed on the bones of your legs and feet, it activates cells called osteoblasts. Osteoblasts congregate on the areas that are being stressed while running and build up the bone, creating an increase in bone-mineral density. Running regularly can help ward off the natural process of bone weakening that occurs as you age, especially after your 50s and 60s.
Cardiovascular Benefits
Skeletal muscles are not the only type of muscle that benefits from running. The health of your heart is also increased when you run 2 miles a day. Running places a great demand on your body for oxygen and nutrients to continue making energy to keep up your running pace. In order to supply these products, your heart and lungs must increase activity to provide more oxygen to the bloodstream and transport the blood at a faster rate. The increased heart rate strengthens the heart muscles, increasing how effectively they deliver blood throughout your body, even at rest. This efficiency upgrade lowers your blood pressure and, in turn, reduces your risks for heart diseases.
References
- American Heart Association: Physical Activity
- LIVESTRONG.COM MyPlate: Running
- University of New Mexico; Exercise and Bone Strength; Mariana Shedden, M.S. and Len Kravitz, Ph.D.
- University of Maryland Medical Center: Exercise -- Exercise's Effects on the Heart
- MayoClinic.com: Aerobic Exercise -- Top 10 Reasons to Get Physical
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