why is running important essay

Essay on Running

Students are often asked to write an essay on Running in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Running

The joy of running.

Running is a simple yet powerful activity that can bring both physical and mental benefits. It’s a universal exercise that anyone can do, anywhere, anytime.

Physical Benefits

Running helps to strengthen muscles, improve cardiovascular fitness, and maintain a healthy weight. Regular running can also boost your immune system and increase longevity.

Mental Benefits

Running can help reduce stress and improve mood. It releases endorphins, often known as ‘happy hormones’, which can make you feel more positive and energetic.

Running and Friendship

Running can also be a social activity. Joining a running club or participating in races can help you make new friends.

250 Words Essay on Running

The essence of running.

Running is an excellent cardiovascular exercise that strengthens the heart, reduces the risk of heart disease and diabetes, and helps maintain a healthy weight. It also improves bone health, reducing the risk of osteoporosis, and enhances muscular strength and endurance.

Mental and Emotional Impact

Beyond the physical, running has profound mental and emotional implications. It is known to release endorphins, often referred to as ‘runner’s high’, leading to improved mood and reduced stress levels. It also fosters mental resilience as runners learn to push through discomfort and fatigue, skills transferable to other life challenges.

Social and Environmental Connection

Running fosters a sense of community, with runners often forming close-knit groups. These communities provide support, motivation, and camaraderie, enriching the running experience. Running also deepens our connection with the environment as it often takes place outdoors, providing an opportunity to appreciate nature’s beauty.

In essence, running is more than just a form of exercise; it is a holistic activity that promotes physical health, mental resilience, emotional wellbeing, and social connection. It encourages us to push beyond our limits, to explore our potential, and to appreciate the world around us. The beauty of running lies not in the finish line, but in the journey itself.

500 Words Essay on Running

Running, a fundamental human activity, is a complex interaction between the mind and body. It is an exercise that transcends the physical realm, providing mental, emotional, and spiritual benefits. It is not merely a form of physical exercise; it is a metaphor for life, embodying resilience, endurance, and the pursuit of goals.

Running and Physical Health

Running and mental well-being.

Beyond the physical benefits, running has profound effects on mental health. It acts as a stress reliever, providing an outlet for pent-up emotions and frustrations. The release of endorphins during running induces a sense of euphoria, often referred to as the “runner’s high.” This mental state can help combat depression and anxiety, promoting a sense of calm and well-being.

Running as a Social Activity

Running can also serve as a social activity. Joining running clubs or participating in marathons fosters a sense of community and camaraderie. It encourages teamwork and cooperation, promoting mutual support and shared achievement. This social aspect of running can help individuals feel more connected and less isolated, enhancing their sense of belonging and social well-being.

Running as a Life Metaphor

Running and mindfulness.

Running fosters mindfulness, a state of active, open attention to the present. The rhythmic pattern of footfalls, the sensation of the wind against the skin, the rhythmic breathing – all these elements bring the runner into the present moment, away from the worries of the past or the future. This mindful state can promote mental clarity, emotional balance, and a deeper understanding of oneself.

The Future of Running

The future of running is promising, with advances in technology providing new avenues for enhancing running experiences. Innovations like wearables and running apps provide runners with detailed feedback on their performance, helping them optimize their runs. Virtual races and augmented reality apps are transforming the running landscape, making it more engaging and accessible.

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Health Benefits of Running

Running is a popular form of exercise for a reason. It doesn’t need much equipment, and you can do it just about anywhere or anytime it is convenient for you. Plus, experts say it improves heart health . ‌

How Running Improves Your Health

Better cardio health. Running, or jogging, is one of the best cardio exercises you can do. Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease . Runners lower their chances of dying from heart disease by half.

It also lowers your resting heart rate , the number of times your heart beats per minute when you’re at rest. This is an important indicator of your overall health and fitness. The lower the rate, the more efficient your heartbeat.

Better sleep . Quality sleep is essential for your health. Your body repairs itself when you're asleep, which is why you wake up feeling refreshed. But try to avoid running too late in the day. This can interfere with how well you sleep at night. Aerobic exercise triggers a release of endorphins, chemicals that help relieve pain or stress. These activate the brain and might keep you awake.

Improved knee and back health . A study of 675 marathon runners found that they had a lower arthritis rate than other people. The runners’ knees and backs were both positively affected. The more you run, the lower your odds of back problems as you age.

Improved memory . If you find that you have problems with your memory, get running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat. This can boost the size of your hippocampus , the part of the brain responsible for memory and learning.

Fewer colds . If you start to feel a little off, running for 30 minutes can trigger your immune system to help you feel better. When you do aerobic exercises like running at least 5 days a week, you lower your odds of upper tract respiratory infections by 43%.

Better mood and energy . Many people run because they want to feel better. The exercise helps boost your mood, concentration, and overall quality of life. Runner's high is real. 

Setting Running Goals for Success

Having a running goal in mind will help you stay committed. Be sure to set realistic, specific goals that you can measure. If a marathon seems like too much, try a 5K road race. Some tips to help you succeed:

• Make a plan, and stay consistent.
• Create a routine you can stick to.
• Start with a mix of running and walking.
• Combine your running program with other forms of exercise for variety.
• Run with a friend, or join a local running club.

Talk with your doctor before making a running plan, especially if you have a medical condition or have not exercised in a long time. Your doctor will help you come up with a running program that won't overstrain your body or mind. 

Tips for Healthy Running

For the best results with your running program:

• Eat a healthy and balanced diet.
• Don’t run right after eating.
• Drink plenty of water before, during, and after your run. 
• Don’t turn your music up too loud. Stay alert and aware of what’s around you.
• Wear reflective clothes if running early in the morning or late in the evening.
• Tell someone where you plan to run and when you expect to be back.
• Avoid isolated and dangerous areas.
• Take regular breaks to let your body rest.
• If you get an injury while running, stop and get medical care right away.

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These 11 benefits of running are actually backed by science

Running benefits: you'll be surprised what a good run can do for you.

A fitness routine doesn’t have to be expensive to start having a positive impact on your overall health. One of the most accessible forms of exercise comes from the activity you’ll see on any given day in nearly any town or city in most countries of the world, and that’s running. After all, running is one of the most popular forms of exercise because you can do it virtually anywhere. In fact, according to Statista , in 2017, nearly 56 million adults participated in running/jogging and trail running in the U.S. alone.

Benefits of running

Tips for getting started, know the risks and how to avoid them, running for everyone.

It’s no wonder that the sport of running has such an avid fan base of millions of dedicated runners around the globe. Sometimes the hardest part is just getting started , but once you work past the initial discomfort, running has some amazing benefits that improve your physical and mental health, improving your overall well-being.

From improving the health of your heart and lungs and reducing your risk of various diseases to improving your mood and self-confidence, running has numerous benefits, which is why it appeals to almost anyone. Keep reading to see which benefits of running resonate with you and inspire you to lace up your running shoes and hit the road, track, treadmill, or trail.

The list of benefits of running is extensive, spanning the gamut from improving cardiovascular fitness to reducing stress. Here are some of the key benefits:

#1: Running improves cardiovascular health

If you’ve ever run to catch a subway, a child, or your dog, and felt breathless immediately afterward, it probably comes as no surprise that running works your cardiovascular system. Your heart rate increases as you run to pump more blood (and thus oxygen and nutrients) to your working muscles.

Over time, with consistent running, your heart and lungs adapt. Your heart becomes stronger, enabling it to pump a greater volume of blood per beat, and your lungs become more powerful and capable of taking in more air per breath. As your cardiovascular efficiency improves, you’re able to run faster with less effort.

#2: Running builds muscular strength

At some point, most of us have walked behind a runner and envied their muscular, defined calves. As long as you are properly fueling your body with enough calories and protein to support your training, running can help build muscle and increase strength. As a total-body workout, running strengthens your legs, core, and upper body.

#3: Running increases bone density

Numerous studies have demonstrated that high-impact activities like running place stress on bones that stimulate them to adapt by laying down more minerals within the bony matrix to strengthen the structure. Running also increases the production of bone-building hormones in the body, stimulating the body to make more bone cells and inhibiting the activity of cells that break down bone cells. Stronger bones are more resilient and less likely to fracture.

#4: Running improves markers of health

Studies have shown that consistent running can lower blood pressure and resting heart rate, improve blood sugar control, lower triglycerides, as well as lower cholesterol . It can also reduce waist circumference and body fat percentage. Improving these markers of health can reduce disease risk and help you feel healthier overall.

#5: Running reduces stress

Getting outside and pounding the pavement or trail is a great way to diffuse stress and tension. Running can lower the stress hormone, cortisol, which helps you feel more relaxed.

#6: Running boosts confidence

Running is a lot about goal setting and achieving things you didn’t think were possible. As such, running can help develop a sense of self-efficacy and boost your self-confidence.

#7: Running burns calories

Running is a metabolically demanding exercise and burns a lot of calories. In fact, running is one of the most efficient types of exercise when it comes to the number of calories burned per minute, so if fat loss or weight loss is your goal, running can contribute to creating the calorie deficit you need to burn fat.

#8: Running is accessible

Besides a good pair of running shoes, you need very little equipment to get started running. That said, having the right gear will keep you comfortable in different seasons. For example, you’ll want warmer layers for winter running and wind-resistant gear for fall running .

#9: Running improves your mood

The “runner’s high” isn’t some fictionalized unicorn or elusive wonder; rather, it’s a rush of mood-boosting endorphins brought on by a long-distance endurance run. Finishing a good run can leave you feeling proud, capable, powerful, and even elated, ready to conquer anything that comes your way with a good attitude. If you suffer from depression, running can alleviate symptoms and stabilize your mood.

#10: Running can connect you to nature

Though treadmills are viable training tools , if you choose to run outside, running gives you a chance to unplug from technology and screens and connect with nature. Much of our lives takes place inside these days, but research shows that exercising outside independent of any other factors provides significant mental health benefits over indoor workouts. Whether you find a peaceful wooded trail or a local park, getting outside while running is a sure way to soak up some vitamin D and fresh air.

#11: Running can be social

There are thousands of running groups and running clubs all over the country (and world) that enable new and veteran runners alike to connect and enjoy miles together. You may meet a whole new group of buddies and develop relationships that last a lifetime.

In many ways, running is as simple as it sounds, and we are innately wired to have the movement patterns we need to run. However, getting started with running isn’t just a matter of lacing up your running shoes and hitting the road — or at least that’s not the full extent of it. Because running is a high-impact activity, you need to progress slowly and build up your volume, mileage, and speed over time. If you’re not currently running, or are just starting out, consider the following helpful guidelines for a safe introduction and initiation into running.

Start with walking

Depending on your current fitness level, you may need to start out with walking. If you haven’t been active at all for quite some time, just walk the first week, increasing your distance and speed each day. If you’re hitting the gym or working out in other ways, you may be able to jump right into jogging, though many beginning running programs recommend interspersing walking breaks into your running over the first couple of weeks. Walking breaks give your heart and lungs a chance to relax a little and also change up the muscular demand on your legs. As you get fitter, reduce the frequency and duration of walking breaks.

Don’t push yourself too hard

It takes the muscles, bones, tendons, and ligaments longer to adapt to the stresses and impact of running than it does for your cardiovascular system to adapt to the aerobic demands. In other words, you may feel like you can keep going and do more miles from a breathing standpoint, but you should limit your mileage as you get started running to avoid overdoing it on your body and risking musculoskeletal injury. Many beginning runners become overly eager and end up sidelined with an injury in the first few weeks of training. This can be sidestepped with a conservative, gradual increase in distance and speed.

Get fitted for shoes

If you have the ability, it is highly recommended to visit a local running shop to get your gait analyzed. Shoe experts can recommend the best running shoes for your biomechanics to prevent injury.

Follow a plan

Consider following a running plan or program for beginners to ensure you ramp up your training safely and effectively.

Give your body a break

Be sure to take adequate rest days or opt for low-impact exercise on alternate days to reduce the impact and stress on your body as you build strength.

While running has so many health benefits, there are some risks to overtraining and running too much. Fortunately, most of these can be mitigated or avoided altogether through a healthy diet, getting plenty of rest, and not pushing yourself too hard.

According to running shoe company Asics , running could actually lead to a loss of muscle mass. While that seems counter-intuitive, during exercise, the body will burn muscle as well as fat as it tries to shed excess weight. To avoid this, eat plenty of protein and look to incorporate interval training, which is short bursts of speed followed by a period of rest, allowing the body to burn fat instead of muscle.

There are also some minor injuries that could happen while you are running, which, while small, can still be painful. Blisters will slow any runner down. To avoid getting blisters while you run, make sure you have good running socks and that your shoes fit well.

Cramps are also common among runners. To avoid getting cramps during your run, make sure not to eat a big meal before running and be sure to be fully hydrated before you start out. Also, to avoid irritating chafing during your run, it’s important to wear high-quality breathable clothing designed for runners that wicks sweat away from your body.

Regardless if you run for its numerous health benefits or for the fact of how easily accessible it is, you’re one of the millions who partake in this sport on a daily basis. If you utilize our tips above, you are sure to reap the rewards of running throughout your entire life.

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Strong legs have many benefits, and they aren't confined to the gym. A muscular lower body can help with everyday activities such as walking, running, and lifting. The best path to strong legs is targeting them with tailored exercises such as leg extensions. Regular practice of this exercise can strengthen the front of the thighs, and it's easy to add it to any exercise routine.

So, for a comprehensive guide on performing leg extensions, their benefits, alternative quad exercises, and answers to some frequently asked questions, read on to find out everything you need to know and more about leg extensions. What muscles do leg extensions target?

The chest, abs, and biceps are often the main focuses of many men’s workout routines. However, this may not suffice for a balanced physique. You can seal the deal by starting to implement the best trap exercises for a more muscular back into your workouts.

A well-chiseled, muscular back will produce an aesthetically pleasing physique and good posture. Additionally, it will enhance the function of your trap muscles.

Did you know that performing hyperextensions can significantly reduce lower back pain and improve your posture?

Hyperextensions are a type of strength training exercise that targets the lower back muscles and glutes. You can perform the exercise with the hyperextension bench, a Roman chair, or a reverse hyperextension machine.

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Science: Running Is Better Than Every Other Exercise at Making You Live Longer

In what should come as welcome news to your high school gym teacher and a grim revelation to everyone who finds running to be dreadfully dull and monotonous, a new review published in Progress in Cardiovascular Diseases —easily my favorite peer-reviewed heart health publication, for the record—has concluded that running, more than any other form of physical activity, is the best exercise at the all-important task of keeping you alive.

After comparing the findings from a number of large-scale studies, the researchers calculated that runners have a 30-45 percent lower risk of "all-cause mortality"—or, in layman's terms, "dying early." Runners live about three years longer than non-runners, and roughly speaking, each hour spent running adds seven precious hours to one's lifespan. After controlling for smoking, booze consumption, body mass index, and the like, running still was found to reduce all-cause mortality risk by an impressive 25-40 percent. In other words, even if you're a larger individual who enjoys a good cigar with your beer, running is your best bet for ensuring that you have more days ahead in which to enjoy those things.

Unsurprisingly, people who run consistently and also engage in other forms of exercise, including cycling, swimming, basketball, and racket sports, among others, see the most significant health benefits. But among workout purists, interestingly, running is king—people who stick exclusively to running are significantly better off than those who stick only to, well, anything besides running. These findings suggest that if you have time for only one form of physical activity in your life, you should prepare to log some time on the treadmill.

As the researchers point out, their findings mean that running might just be the most cost-effective "life medicine" from a public health standpoint, since it's convenient and inexpensive for both the individual, who really only needs a good pair of shoes, and the government, which is (hopefully) already paving the streets and sidewalks. Plus, it correlates strongly with smaller waist measurements and lower body weights, so the time you put in will help you feel better and empower you to peel off your shirt at the right time . Most importantly, you don't have to treat every run like the Boston Marathon in order to reap the benefits—the authors note that "even slow jogging is consistently considered a vigorous-intensity [physical activity]," which means that you, a well-informed fitness enthusiast armed with a newfound appreciation for the art of the jog, get to spend less time exercising and more time doing whatever it is you do with your down time.

Running and the Science of Mental Toughness

Motivation is a skill. It can be learned and practiced. —Amby Burfoot, winner of the 1968 Boston Marathon

A few years ago, scientist Ashley Samson embarked on a project aimed at accessing the darkest recesses of the runner’s mind. What goes on in the minds of people who voluntarily expose themselves on a regular basis to the rigors and stress of long-distance running? Samson is attached to California State University and also runs a private clinic for athletes who wish to avail themselves of her expertise as a sports psychologist. Samson was an athlete herself in her younger years and she still runs ultramarathons, so she knows all about the mental trials of running.

Up until recently the only way to get inside the heads of long-distance runners was to ask them to fill out a questionnaire after a race. Not exactly what you would call a reliable method, as it is always uncertain how well people remember specific information after the event. Samson and her colleagues decided to try something different. They fitted 10 runners with microphones and asked them to articulate their thoughts freely and without any self-observation while out on a long run. The scientists then listened to all 18 hours of the recorded material, searching for patterns. The thinking-aloud protocol allowed only immediate thoughts to be recorded; thinking aloud actually stops the mind from wandering. Nevertheless, the scientists must have had great fun listening to the recordings. “Holy shit, I’m so wet [from all the sweat],” reported Bill. “Breathe, try to relax. Relax your neck and shoulders,” said Jenny. Bill found the going very tough: “Hill, you’re a bitch . . . it’s long and hot. God damn it . . . mother eff-er.” Fred paid more attention to his surroundings: “Is that a rabbit at the end of the road? Oh yeah, how cute.”

To cope with the pain and discomfort, the runners used a variety of mental strategies, including breathing techniques and urging themselves on.

Samson categorized the thoughts into a series of themes. Three themes in particular emerged: pace and distance; pain and discomfort; and environment. All of the participants in Samson’s experiment experienced some level of discomfort, especially at the beginning of their run. For example, they suffered from stiff legs and minor hip pain that became less severe the longer they ran. To cope with the pain and discomfort, the runners used a variety of mental strategies, including breathing techniques and urging themselves on.

There is more to running than just training your muscles and improving your stamina. It is also a mental sport, and maybe even more so than previously believed. Most runners appreciate the importance of mental strength. Those who decide to join their colleagues for a 10K run without any prior training are often able to show just how far you can get on motivation and perseverance alone. They run on “mental energy” and spur each other on. Keep going! Never mind the pain! As for ultramarathon runners, instead of ignoring pain they embrace it as part of the whole experience of long-distance running. “Pain is inevitable” is their mantra; it is an essential ingredient of the running experience. So what are the psychological qualities that make you a good runner? To what extent do they influence performance? And most importantly: Can you train mental toughness?

The Psychology of Performance

Anyone who wants to know more about the psychological side of sports would be well advised to talk to Vana Hutter. She is an expert on the mental health of top-class athletes, and she sums up all of the research on the matter as follows: Top-class athletes are armed with high levels of self-confidence, dedication, and focus, as well as the ability to concentrate and handle pressure. Their academic performance and social skills are also often better than that of nonathletic types. According to Hutter, athletes need self-regulation in order to perform. Everyone can learn, to some extent at least, to control their emotions, thoughts, and actions. And it is this aspect — learning to self-regulate — that is of particular interest to runners.

Funnily enough, Hutter began her scientific career at the “hardcore” end of exercise physiology: physical measurements of athletes’ bodies. “As time went on, however, I realized that athletic performance is determined by a combination of body and mind,” she tells me over coffee in Amsterdam. “I discovered that it is far more difficult to predict athletic performance than some physiologists would have you believe. There are so many factors that we just can’t account for.” For example, how do you explain the fact that the times athletes run are so different despite their being physically very similar?

If you were to subject the top 10 marathon runners to a physiological examination, they would probably all have a high VO₂max and excellent running economy. Some top athletes have something extra as well, however. “Measured over a longer period, the trainability of athletes is more or less the same. What really matters during competition is the extent to which their physiological systems are primed and ready to go, and how well those systems cooperate with each other,” explains Hutter. “Whether an athlete can avail of their maximum physical potential at the crucial moment is partly a mental matter.”

“You need to actively seek out situations in which you are forced to confront your own thoughts and emotions. That has the most effect.”

She provides an example. “If your muscles are a little bit more tense because you are nervous, this will have an effect on your movement efficiency. You will need more energy to achieve the same kind of forward motion. This is the biomechanical explanation of the role of psychology in performance. On the other side of the spectrum, nervous anxiety can result in negative thoughts and fear of failure.” In other words, to go far as an athlete you need not only the right kind of physique but also to be mentally strong, primarily because of the influence the psyche has on how the physical body performs. Mental strength may in fact be the thing that separates the winners from the rest of us. Today, no one denies the role played by psychology in athletic performance. However, the extent to which coaches address mental toughness when training their athletes is a different matter, according to Hutter. Most of them do integrate it in their training, but opinions vary greatly on just how trainable mental toughness actually is.

Self-Regulation

What makes you “mentally tough”? What does it require you to do? Or indeed not to do? Sports psychologists still haven’t come up with a clear answer. Mental toughness is a catch-all term without any well-defined meaning, explains Hutter. “We associate mental toughness with the ability to deal with difficult situations. And it helps if you are armed with a wide range of coping mechanisms, as well as the creativity required to turn difficult situations to your advantage.” In any event, one thing you really need in order to train and perform well is self-regulation. Perseverance, the ability to block out your surroundings, clear goals, and being able to cope with stress are the skills associated with self-regulation.

There are two of kinds of self-regulation, and they are often used interchangeably in scientific literature. The first is self-regulated learning, which is important in every kind of sport. It involves taking control of your own development process and using every available opportunity and situation to keep on improving, for example by tackling the steep hill instead of sticking to the flat track or going to training after a hard day’s work or a bad night’s sleep.

The second kind of self-regulation concerns how to control your emotions, thoughts, and actions and keep them in line with your goals. For example, how do you deal with the inevitable nerves before a race and feelings of boredom and fatigue while you are running? “Some people have a natural talent for self-regulation,” says Hutter. “Even children can be very good at it from a young age.” She cannot say for sure, however, whether top-class athletes are born with an inherent talent for self-regulation or develop it from practicing their sport. “Self-regulation can be learned to some extent, but we do not know how trainable it is, primarily because of its complexity. I think there’s a limit to its trainability. People who are very bad at it can certainly improve. But they will probably never be as good as those who have a natural talent for self-regulation or have worked on it from an early age.”

So how should recreational athletes train their self-regulation? Should they employ a coach or sports psychologist? Sure, a sports psychologist can help, but a little background information is usually enough to get you started, Hutter tells me. “You need to actively seek out situations in which you are forced to confront your own thoughts and emotions. That has the most effect.” We may not always realize it, but every time we train we are exposed to a lot of different psychological stimulants. “We all require motivation to complete a training session. Sometimes you have to dig very deep to find it, and sometimes it’s there at your fingertips. Increasing your pace and pushing on through the fatigue is a form of mental power training. Even just making time for an endurance training session lasting a couple of hours involves a psychological process.”

The Mystery Behind Stopping

There are of course limits to human athletic ability, regardless of how well trained you are or how many mental strategies you have at your disposal. Although it differs for each individual runner, eventually we all reach a point where we have to give up. Within the realm of sports science, physiologists and psychologists are all looking for the answer to the question: What causes us to stop or slow down during a race? After all, at the moment when we stop we usually still have enough energy in the tank. The decision to stop running has nothing to do with your muscles or energy system and everything to do with your brain. Experts are in unanimous agreement that it is the brain that controls physical exercise. However, they are still arguing about how it persuades us to stop before we reach the point of complete exhaustion. Does the brain act on signals from the body, or is it our psyche that pulls the strings? The question has given rise to a fascinating theoretical discussion.

One of the liveliest contributors to that discussion is Samuele Marcora at Kent University in England. He believes that the reasons for fatigue while running are of a purely psychological nature. His research suggests that signals from the muscles, heart, and lungs do not play a significant role in the decision to stop or slow down. Psychological factors, however, such as mental tiredness after a day spent staring at a computer, do have a direct effect on the decision to stop. Marcora is one of the best-known scientists studying the perception of exercise among endurance athletes. In his opinion, what runners refer to as exhaustion has nothing to do with their physical ability to carry on or not. It is simply a matter of deciding to give up.

Marcora’s official title is Professor of Exercise Physiology, but he feels more of an affinity with psychology than with physiology. Sport and exercise are goal-oriented behaviors that are fueled by motivation. And, as he explains, the branch of science that studies behavior is not physiology but psychology. I attended a lecture given by Marcora at Radboud University, where he explained his concept of fatigue. Afterward we sat down for a chat at a picnic table on the university campus.

The focus of his research is on fatigue in endurance sports. Marcora is trying to establish why humans are unable to maintain a certain speed or level of strength indefinitely. What causes us to slow down, sometimes even to walking pace, during a race? “Up until very recently it was assumed that a person could continue exercising until they reached the point where their body was unable to transport enough oxygen to the muscles,” Marcora tells me. “In that case, the muscles are no longer able to generate the required power quickly enough. They are just too tired.” The generally accepted theory was that the body always reaches a point at which it has to stop, regardless of how motivated you are. However, there has never been any convincing data to support that model. Marcora believes that we rarely reach the point of physical exhaustion while running. The results of his own research contradict the idea that we stop running as soon as we receive certain signals from our body.

In 2010, Marcora and his colleague Walter Staiano invited 10 male athletes to their lab for an endurance test in which they were asked to pedal for as long as possible on a bicycle ergometer set to a certain level of resistance. Before the test started, Marcora and Staiano asked each athlete to pedal as hard as they could for just five seconds. A record was kept of the power generated by their leg muscles. After this short, explosive test the men were asked to cycle for as long as possible until they couldn’t carry on. The average time was 12 minutes. It was the final part of the test that proved the most interesting. After the endurance test the scientists asked the athletes to repeat the five-second explosive burst of cycling.

“When someone stops because they are exhausted, they still have plenty of energy left over.”

Just picture it: You are completely exhausted but you are asked to cycle like a madman again. Surely your legs would refuse. Nothing of the kind, as it turned out. The men did not score as well in the second explosive test as they had the first time around, but they were still able to generate three times more power than they had during the longer endurance test. Isn’t that strange? First you give up because you can’t pedal on anymore, only to deliver another explosion of power immediately afterward. This means that tired muscles and a lack of energy are not the problem, according to Marcora and Staiano. So what caused the cyclists to give up? Motivation, or rather the lack thereof, they suggest. The participants knew that the last test would only take five seconds and so were able to come up with the goods. The endurance test, on the other hand, lasted much longer, without the athletes knowing precisely how long they would have to keep pedaling. This is probably what caused them to lose their motivation. “When someone stops because they are exhausted, they still have plenty of energy left over,” says Marcora.

It’s a different story for more explosive sports, however. In the case of weight-training, there is a point past which your body cannot go on. After a certain number of push-ups, your muscles simply cannot generate enough power to continue. Instead, your arms begin to tremble and you collapse to the floor. Kevin Thomas and his colleagues at Northumbria University in England conducted an experiment with cyclists in which they demonstrated that the shorter the period of physical exertion, the more exhausted the muscles become. And the longer the period, the more tired the brain becomes. So in the case of short, intensive exercises, the legs suffer the most, while longer endurance exercises tend to exhaust the brain.

Mind Over Muscle

In 2012, the renowned South African sports scientist Tim Noakes also questioned the idea that burning muscles are the dominant factor when it comes to our ability to carry on. He believes that our brain houses a kind of subconscious command center (which he calls the “central governor”) that protects our body from damage like extreme exhaustion or torn muscles. This command center monitors the incoming signals from our body, such as the level of metabolites in the muscles and the body’s supply of sugar. If the risk of damage is acceptable, we can carry on running. However, the command center always pulls the plug and tells us to stop long before we’ve used up our energy supply. Noakes believes that its job is to ensure that we never go beyond our physical limits and do real harm to ourselves in the process.

The central governor theory is well known among scientists, but Marcora is not a fan. He believes that it assigns too important a role to the signals received from the muscles, heart, and lungs. But how does our brain make us stop if it doesn’t make use of the signals coming from our muscles? “I am not saying that what happens in the body is of no consequence,” he says. “But the all-important factor in the case of endurance sports is perception of effort .”

“Perception of effort” is a subjective feeling that one might express as “Oh boy, this is tough going.” Runners constantly try to find the right balance between the maximum amount of effort they are prepared to put in to achieve their goal and the effect that effort has on them. Imagine you have set yourself the goal of running a half marathon in under two hours. For the first 90 minutes you have no problem maintaining your pace of 6.5 mph, even though the run is feeling tougher as you go along. That feeling continues to grow stronger until you reach a point where you are so exhausted that you cannot carry on. The feeling of exhaustion is greater than the amount of effort you are prepared to put in. The result? You slow down. In fact, you might even throw in the towel and walk the rest of the way.

“If you run at the same pace for a long period of time, the perception of effort increases as you go along,” continues Marcora. “It feels increasingly harder to keep on running, even though your muscles are providing the same amount of power at the same speed on a continuous basis. At a certain moment, however, the perception of effort reaches a maximum value that forces the athlete to stop. Even the most motivated athletes have to give up at this point, the point of exhaustion. And that’s the kind of ‘fatigue’ I’m interested in.”

Mental Fatigue

Marcora and his colleagues carried out an experiment in 2009 in an attempt to prove that the perception of effort is what causes us to stop exercising. Sixteen participants were invited to their lab, where they first filled out a questionnaire related to their mood at that moment. They were then asked to sit in a dark room, where one group of participants was given a difficult computer assignment that lasted ninety minutes. A computer assignment requires cognitive activity and therefore taxes the brain; it makes you mentally tired. The other group — the control group — was told to watch a documentary about cars and trains; they experienced no mental fatigue. When they emerged from the darkened room the participants were once again asked to fill out a questionnaire describing their mood, and to answer an extra question related to their motivation for the next part of the experiment: a cycling test.

The men and women taking the test were instructed to sit on a bicycle ergometer and were fitted with a mask to measure their respiratory gas exchange and electrodes to monitor the heart. They were then told to pedal as fast as they could until they could pedal no more, with the resistance being increased every two minutes. To provide extra motivation, there was a prize of $50 on offer for the cyclist who could last the longest. During the test, research assistants asked the cyclists at regular intervals to rate their perception of effort on a scale of one to 15. “The only way to measure perception of effort is to ask people to gauge the effort demanded of them,” according to Marcora. After the cycling test, the participants filled out the mood questionnaire for the third time. Everyone was asked to return to the lab for a second session in which the participants who had watched the documentary were given the computer assignment instead, and vice versa.

The participants who were mentally fatigued reached the maximum level of effort they were prepared to put in much quicker before quitting.

The difference was crystal clear. The test subjects who had to apply their cognitive powers during the computer assignment caved in more quickly during the subsequent cycling test. They also rated the difficulty of pedaling on a lot higher than the control group. The funny thing is, it had nothing to do with their heart, lungs, or muscles, which continued to function perfectly according to the data from the mask and electrodes. Furthermore, the computer assignment had no effect on the level of lactate in the blood, and the VO₂max was more or less the same for both groups.

Where the groups did differ was in the levels of mental fatigue. The results of the questionnaire revealed that the brains of those tasked with the computer assignment were a lot more tired before they took the cycling test. However, they were not less motivated. While the cycling test became progressively more difficult for both groups, the participants who were mentally fatigued reached the maximum level of effort they were prepared to put in much quicker before quitting. Conclusion: a cognitive computer assignment has no effect on your muscles, but is does exhaust you mentally, which in turn has a negative effect on your endurance performance. Mental fatigue increases the perception of effort, that is, your perception of how hard it is to keep going. In 2017, a group of scientists published an overview in the journal Sports Medicine of the studies carried out into mental fatigue, all of which suggested that mental fatigue has a negative effect on endurance performance. So it appears that if you are mentally fatigued, you are likely to throw in the towel a lot sooner.

Mental Training

It’s 7 a.m. on Monday morning and my alarm has just gone off. I don’t feel like getting up. I had a late one last night and I’m still tired. But up I get, casting a jealous look at my boyfriend as he turns over for another hour’s sleep. He doesn’t have a 10-kilometer run on his schedule before the working day begins. I gobble down a banana before heading out the door. After only three kilometers I’m already beat; it feels really tough today! My legs are refusing to cooperate, I’m gasping for breath, and all I can think of is the string of kilometers I still have ahead of me. Then it starts to rain. And yet these are precisely the conditions I was hoping for, because I know that we can train our brain to get used to feelings of fatigue.

Brain training is not unlike regular training. When you start running for the first time, your legs soon grow tired and you are quickly out of breath. The more you train, however, the more your body adjusts: tendons, bones, and muscles all become stronger and your stamina increases. To make your brain stronger you need to do some tough mental training, like going for a run after a hard day at work. This helps you to delay the point at which running begins to feel really tough. It’s all about developing the kind of mental resilience that comes from going out for a run even when you really don’t feel like it. Luckily there is no shortage of potential tough-going scenarios, including setting your alarm for an early morning jog after a night out on the town.

If there is one thing that shatters you mentally, it has to be too little sleep. Even just one bad night’s sleep is enough to undermine your performance, because the effort you have to put in feels much heavier. This probably explains why the top Belgian swimmer Pieter Timmers had his own mattress flown to the Olympic Games in Rio de Janeiro in 2016. His performance at the European Championships a few months earlier had been disappointing, and he attributed this to sleeping poorly.

Brace Yourself

There are lots of psychological tricks that can have a direct effect on the perception of effort. Using music to trick the mind into believing that you are less exhausted than you actually are during a workout is one. Setting clear goals can also be a great motivator. Knowing how long a course is and how much ground you have already covered makes running a lot easier than when you are ignorant of these facts. Verbal encouragement from people along the route also makes life easier for the runner, as does previous experience with a specific race or forms of exercise. Another good trick is simply to brace yourself: If you expect this to be your hardest race ever, it will probably turn out easier than you thought in the end.

If you have tried every trick in the book and are still unable to maintain your pace, there is one last possibility you can resort to: Instead of endeavoring to achieve the time you had set for yourself, you can try to slow your fellow runners down. Not by literally tripping them up, but by using a little psychology. Our brains are very receptive to facial expressions; we try to read them to judge a person’s mood. When we unconsciously notice a happy face, it reduces our perception of effort, according to the results of experiments carried out by Marcora. An angry face does exactly the opposite. So if you want to slow your competitors down, wear a T-shirt with a cross face on the back. Just kidding, recreational runners aren’t that mean-spirited. We tend to compete only with ourselves.

Research into the psychological side of running has resulted in many new and beneficial insights. It goes without saying that you need an excellent set of physical skills and qualities to become a great athlete. But without the mental equivalent, no runner can ever fulfill their potential. Mental toughness and psychological skills are much more important to your ability to keep going than was previously thought. And you can learn to persevere too, as long as you get enough practice. Of course, it is your physical fitness that ultimately determines the extent to which you can teach your brain to keep on running. Someone who has difficulty completing a 5K will not be ready to run a marathon after a few weeks of intensive brain training. But the 5K will start to feel a lot easier.

My closing advice: Train your brain to combat fatigue. Go for a run after a long day at work or a bad night’s sleep. If you are about to enter a race, avoid all strenuous mental tasks beforehand and set yourself an ambitious but realistic goal, one that will motivate you. If you like to listen to music while running, pick songs whose rhythm will match your stride frequency. Your mind is a powerful tool to improve running performance. Raising your mental game is not something you do overnight, but it can be learned and practiced.

Mariska van Sprundel is a freelance science journalist who has written for Runner’s World and other publications. She is the creator of The Rational Runner , a blog about science and running, a running instructor for recreational runners at a Utrecht athletics club, and the author of “ Running Smart ,” from which this article is adapted.

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15 Benefits of Running That Will Make You Want to Log Some Miles

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Thanks to the pandemic-fueled popularity of outdoor activities, a whole lot of people have decided to try out the benefits of running for themselves. Whether these are newbies lacing up for the first time or people returning to the sport after a hiatus, the lure of running has taken hold on a growing percentage of our population.

In fact, according to a recent survey by World Athletics, the governing body for the sport of track and field worldwide, nearly 3 in 10 people from the US now consider themselves runners, with plans to stick with it for the foreseeable future.

So what’s behind the push to hit the roads, treadmills, and trails? It all varies: There’s not one particular impetus that drives all runners—it’s way more individualized. In some cases, runners are motivated by the chance to collect some bling at the end of a race, notch a new personal best time, win an age-group award, or qualify for another event, such as the Boston Marathon. However, even those drawn to running’s competitive side are noticing there’s far more to gain than speed and fitness. About three fourths of runners in the World Athletics survey agreed with the statement “Running is good for my mind as well as my body.”

Indeed, the benefits of running span both physical and mental. And they exist for all runners, regardless of whether you choose to race or don’t care a lick about your pace, or whether you log your miles each and every day or you pull on your sneakers only when the mood strikes. We’ll get into those benefits in a few, but before we do, there are some things you should keep in mind before starting a new routine—especially if you haven’t been a runner in the past—so you can make the most out of each of these benefits.

What do you need to know before starting running?

Running is simple, but there are a few key considerations for starting a new running program. For one thing, proper equipment plays a larger role in this form of exercise than it may in other kinds.

The right shoes matter a lot with running: You’ll be producing a lot of force with each stride, so you want to choose a pair of running shoes that are supportive and comfortable. It’s often very helpful to visit a specialty running store to try on a few different pairs so you can see what feels right for you, as SELF reported previously . (If you don’t have a good running retailer nearby, choosing an online outlet with easy returns would be a solid option too.) You also want to choose a sports bra that offers you enough support for high-impact activity, as well as some of these running essentials to make your workout more comfortable and effective.

And then there’s safety. Depending on factors like location or race, some people may not feel secure running by themselves or at certain times of day—or may feel like they may not be able to exercise outdoors at all. (One thing that can help in low light is equipment to make you more visible to cars, but other issues, like systemic racism and lack of access to safe outdoor spaces, require more long-term solutions no one individual can provide on their own.)

Progression is big too: Whether you’re doing it outdoors or on the treadmill , because running is high impact, it’s best to start slowly and gradually increase your mileage over time. One good way to do this is to start out walking —say, for 30 minutes, 3 times a week. From there, add in brief intervals of running, Subha Lembach , a certified running coach in Columbus, Ohio, who works with many new runners, tells SELF.

Over time, you can gradually increase your faster intervals until you’re running continuously. Then you can slowly ramp up the amount of time you run or the distance you’re covering. As you do, it’s a good idea to incorporate cross-training and strength training to keep your body in balance and avoid overuse injuries like shin splints or stress fractures, Lembach says.

Once you’ve got the basics down, you can get started running—and reaping the benefits of it for your body, mind, and spirit. Here are 15 positive effects of running newbies and seasoned runners alike might want to keep in mind.

If you’re wondering what running does for your body, well, the answer is a lot. So it’s not surprising that many of the benefits of running that we’ll talk about are physical.

And they’re not all cardiovascular either. While running is an aerobic exercise, it also can help you get stronger, particularly in your lower body. A finely tuned symphony of lower-body muscles—including your quads, hamstrings , calves, and glutes—power you down the road or up hills, Rhianna Green, DPT , an NYC-based physical therapist and runner, tells SELF. And if you ramp up the intensity on those hills, you may get even more strength benefits. (Check out our list of the best dumbbells if you're looking for some upper-body training, too.) A 2017 study confirmed that there are legit hill-sprint benefits: When soccer players performed 10 sprints of 10 seconds on a 7% incline twice a week for 6 weeks, they noticed significant improvements in their leg and back strength. Upper-body and core muscles play a role in running efficiency too.

And those aren’t the only body parts you’re strengthening, Megan Roche, MD, a running coach and physician, tells SELF. Your tendons, ligaments, and bones also adapt to the pounding of running by building resilience. Bone strength is particularly important, since beginning in menopause, hormonal shifts cause bone density to decline, increasing your chances of osteopenia (weakening of your bones), osteoporosis, and fractures, says Dr. Green.

Up through your 20s, weight-bearing exercises like running can help you increase your peak bone density. Afterward, running helps you maintain the density you have and decrease the rate at which it seeps away as you age. “The human body is this tool that we can use for movement for decades, and having that stronger foundation, to me, is very cool,” Dr. Roche says.

Some people feel wary about getting started running because of the risk of injury—particularly, the belief that it’ll wreck their knees. Research, however, doesn’t actually back that up.

Over the long term, research suggests running doesn’t increase the risk of arthritis, at least for people who run at a recreational level. In fact, a 2017 meta-analysis of 25 studies concluded that recreational runners were actually less likely to develop knee arthritis than sedentary people (or professional/elite runners) were. And one small 2019 study published in BMJ Open Sport & Exercise Medicine of 82 marathon runners even found marathon running improved some aspects of knee health in middle-aged runners, perhaps by reducing inflammation in the joint. (It also did find some asymptomatic wearing of cartilage along the side of the knee in some of the runners, though.)

Knee pain does tend to be a common complaint among the runners Dr. Green sees in her office. In many cases, there’s a relatively simple fix, she says: strengthening your legs and hips (like with this runner-focused strength workout) , changing shoes every 500 miles or so, and switching up the surfaces you run on (like spending some time on softer trails or grass in addition to hard concrete). In some cases, though, preexisting serious conditions like knee osteoarthritis, joint replacements, or failed ACL reconstructions might mean you should consider a different sport.

Ever wonder how long to run for? Well, if you’re looking to benefit your heart health, it may not be as much as you may think.

Government guidelines recommend 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week (or a combination of the two) for optimal cardiovascular health . Regardless of your pace, running fits that vigorous bill, meaning there are slow jogging benefits as well as rewards to picking up the pace.

According to a review published in the Mayo Clinic Proceedings in 2015, you might not even need to spend that much time on the road either. Runners who went out once or twice per week, for a total of six miles or less, reaped as many heart health benefits as marathoners.

It makes sense—after all, your heart’s a muscle too, Dr. Roche says. Just as you might notice more muscle in your quads and calves as you run, you can visualize your cardiac strength increasing. A stronger heart can pump more blood out with every beat, making your entire cardiovascular system that much more efficient and resilient.

Left untreated, high blood pressure can lead to heart attacks, stroke, vision loss, and other health issues, according to the American Heart Association . Medication can help, but running can help lower it too: A 2020 research review in the journal Sports Medicine concluded a regular running habit reduces resting systolic blood pressure (the top number) to the tune of about 4.2 mmHg. (Note: Don’t skip any meds without consulting your doctor, but some may let you try lifestyle changes before, or in addition to, trying prescriptions.)

Studies also show a whole host of other health benefits of running, as running coach, elite runner, and public health consultant Kaitlin Goodman, MPH, tells SELF. You may lower your risk of diabetes , respiratory diseases , and some cancers , perhaps by improving your body’s ability to control blood glucose and reduce inflammation.

One of Dr. Roche’s areas of research involves lifestyle behaviors—the choices people make every day about things like nutrition , sleep, and exercise. “One of the biggest things is cue reinforcement,” she says. “There’s this cascade that, once you take this step to get out the door to run, it makes some of the other positive behaviors easier.”

After all, once you’re hitting the pavement regularly, you’ll probably think more about how you’re fueling your miles. And you’re likely to prioritize heading to bed earlier if you’ve set an early-morning alarm for your run. Pretty soon, you may acquire what Lembach calls a “runner’s identity” and find yourself structuring your days and routines around when you can get out the door and how you can feel your best when you get there.

Anxiety , depression, stress—if you’re feeling them all in full force these days, you’re not alone. The American Psychological Association’s most recent report on stress in America found about one third of adults said they felt completely overwhelmed by stress most days, and one in four find it difficult to function as a result.

Running (or any form of exercise) isn’t a cure-all, and sometimes medications or therapy are also required. But as a 2020 review of 116 studies in the International Journal of Environmental Research and Public Health points out, there’s strong evidence running could be an effective way to help address many mental health challenges. That’s provided, the authors warn, that it doesn’t become a compulsive need to exercise.

One way running exerts its psychological power is through mindfulness—the practice of tuning into the present. Especially if you leave your headphones behind, something Philadelphia-based running coach Vanessa Peralta-Mitchell recommends doing for at least some of your runs, it may be the one time of day you’re not doing 50 things at once.

Once runners tap into this mental clarity, they’re often compelled to seek more of it—Dr. Roche says she often sees athletes get curious about meditation after they’ve been consistently logging miles for a while.

You can heighten this experience by using “sensate focus,” Karen Bagley, PhD, MPH, a psychologist at Momentum Psychology and Performance in Woodbridge, Virginia, tells SELF. Make mental notes of what you hear, touch, feel, smell, and taste on your route. That can help pull you out of an internal state where you might be experiencing a lot of stress, she says.

With age, brain tissue—like muscle mass—naturally begins to shrink, increasing your risk of cognitive decline. But the more aerobically fit you are, the more gray matter you’ll retain, according to a recent study in Mayo Clinic Proceedings .

That includes within the part of your brain called the hippocampus, critical to maintaining your memory; previous studies have suggested running or other regular workouts can even increase its size over time, including in people who already have signs of fading recall.

Mental health conditions like stress and anxiety can also interfere with a good night’s rest. A running routine, meanwhile, can help ease your tossing and turning.

“Exercise can deepen your sleep, improve your overall sleep quality, and is proven to help with insomnia,” says Shelby Harris, PsyD , director of sleep health at Sleepopolis and author of The Women’s Guide to Overcoming Insomnia . “At least 20 to 30 minutes of cardio a day can help you fall asleep faster in the evening and reduce daytime fatigue, so you feel more energized during the day.”

One caveat: For many people, vigorous exercise at night elevates their heart rate, body temperature, and adrenaline levels, making it more difficult to drift off. Aim to leave at least four hours between your last mile and bedtime, Dr. Harris suggests.

Running offers ample opportunities to set a goal and go for it. Maybe you want to go farther than you ever have, run a mile three days a week for a month, or get your fastest time in an in-person race or virtual challenge.

Getting there will require breaking a big goal down into step-by-step processes. “That skill translates mentally into other things—say, if you want to start a business or a new job,” Peralta-Mitchell says.

Even optimistic runners like Dr. Roche (who coauthored a book called The Happy Runner ) and Goodman (whose coaching company is called Running Joyfully ) admit not every single run is a great one. Especially if you’re a new runner or dabbling in faster paces or longer distances, things can get a bit uncomfortable.

“You can use self-talk in the middle of a workout to talk yourself through the hard miles or keep going if you want to give up,” Goodman says. “I've heard a lot of people reference that—‘Well, I feel like I’m able to tackle this hard thing, whether it’s in work or in my personal life, because I know I can do hard things on the run.’”

Peralta-Mitchell recalls the confidence she built from running her first marathon. “You start to think that nothing is impossible,” she says. “That really carries over to other things in life, in terms of you being able to conquer the unconquerable.”

Joining a running club can help you make friends, whether you’ve just moved to a new place or are simply looking to expand your social circle. Often, the bonds you build over the miles—doing a difficult activity together—wind up being particularly strong.

“You’re able to open up and be vulnerable with someone when you’re side by side, in parallel, in ways that you’re not when you’re face to face,” Dr. Bagley says. “It’s like, I can trust this person because they’re struggling in ways that feel really similar, and they’re cheerleading for me when I’m struggling.”

Jogging through the streets and parks near you can help you feel grounded and connected to your surroundings. For years Goodman lived in Providence, Rhode Island, and reveled in seeing the seasonal changes around her—the fall leaves, the holiday lights—as well as the consistency of neighbors walking their dogs.

It’s the habitual nature of running —if you’re on the same route around the same time, you’re going to start to see the same people and forge some connections and community that way, she says. You might also notice landmarks you’d never see otherwise or spot the latest cute new shop or cafe.

Of course, fully engaging in a community may opening your eyes to aspects of it that need to change. People of color, LGBTQIA+ people, and others who are marginalized may not feel welcome in running groups or see themselves represented in the sport as a whole . Some people may not feel safe enough to run at all in public, whether it’s due to their identity or the conditions around them.

Running tends to attract “curious, passionate” people, Dr. Roche says, and when you combine those tendencies with an opportunity to clear your mind and think creative thoughts, many are moved to take action.

For instance, as she got deeper into the sport, Peralta-Mitchell noticed that few running coaches were women of color. She got certified herself in 2017, then she started a mentorship program to guide—and fully fund—other runners of color through the Road Runners Club of America Run Coach Certification. Now her Game Changers program has more than 50 graduates, representatives in 21 states, and sponsorships from big companies like Brooks .

“Within the running world, there’s a burgeoning awareness now about having spaces that really emphasize and recognize value in diversity, whether that is race or ethnicity, whether that’s gender identity or sexuality, and really having spaces that feel safe for all kinds of runners,” Dr. Bagley says. “Through this one thing, we now have an opportunity to open up a bigger space and talk about things that might be difficult but are really important.”

With a few exceptions, such as with persistent joint problems, many people can keep running into their later years. That’s a contrast from other sports, such as field hockey, which Dr. Roche played in college. “I was always attracted to running, because I thought, ‘Hopefully I can do this forever,’” she says.

And those who can keep it up may reap benefits in longevity. In one 2019 meta-analysis in the British Journal of Sports Medicine , scientists crunched the numbers and found that runners had a 27% lower risk of an early death than non-runners; another , published in the journal Progress in Cardiovascular Diseases in 2017, found those who stride regularly live about three years longer than those who don’t.

And those years are likely to be healthier ones—a phenomenon called “compression of morbidity,” which is also enhanced in runners. (Of course, these are observational studies and can’t confirm cause and effect. While the studies were controlled for possible confounders, it’s possible that people who run regularly also have other healthy lifestyle habits—like we mentioned in number five above—that can help account for that risk reduction.)

While running can feel daunting at first, those who keep at it often find themselves racking up a surprising number of far-reaching perks along with their miles. Before long, you might even find running becomes more than a workout and part of your identity. In the World Athletics survey , 41% of runners said that at this point, “it’s part of who I am.”

• 10 Benefits of Cycling That’ll Make You Want to Hop on a Bike
• 12 Ways to Tell You’re Getting Better at Running That Aren’t All About Your Time
• 5 Things That Helped Me Go From Hating Running to Loving It

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

My Worst Best Marathon

When I arrived in Chicago for the 2021 marathon last week, I had every reason to believe I would beat my previous marathon time: a 3:29 at the 2020 Los Angeles Marathon that put me minutes under the Boston Marathon qualifying threshold. Qualifying for Boston is a big achievement for most runners, one I was proud of, and one I wanted to surpass. But it wasn't to be.

Eighteen months ago, I probably would have been too ashamed or embarrassed to write this story. But today, I'm surprised to find that not only do I want to, I feel proud to write it. The truth is, I've changed. I still want to chase big goals and push myself. But what happened Sunday during the 26.2 miles of the race made me better — even if it was my worst marathon time yet.

Running was not just a thing I did, it was a place I went. Somewhere I could be alone and let my thoughts unspool, or barely think at all.

When I started running more seriously five years ago, I instantly applied my Type A ambition to the endeavor. Running meant getting faster with every race. And for years, I did just that. Then, just a few short days after my running pinnacle at the LA Marathon, the city shut down. The pandemic took hold. I kept running, pulling up my mask whenever I came within 12 feet of my neighbors, but I was adrift. Like so many of us, I was full of grief for all we had lost, and a wave of depression left me feeling physically sick. It was hard to wake up in the mornings. My stomach always hurt. I cried when I listened to the news, then felt guilty for the crashing waves of my emotions, knowing how privileged I was and how much worse so many other people had it. But I still ran. I needed to. Running was not just a thing I did, it was a place I went. Somewhere I could be alone and let my thoughts unspool, or barely think at all. On my early-pandemic runs, I would ruminate on the beauty of the jacaranda trees in my neighborhood, leaving behind the stress that awaited me when I returned home to my computer and my phone, taking deep breaths and feeling how precarious and wonderful it was to be able to do just that. Then, in the summer of 2020, I sprained my ankle. Badly. Being injured is always hard. This time it was harder.

It was a long road back to recovery from me, both physically and when it came to mental wellness. But I dedicated myself to focusing on both. Not to, I felt, would be to disrespect everyone who wasn't able to do just that. I had to get better, I thought, simply because I had the opportunity to do it. I started back slow. In June of this year, when Nike asked me if I wanted to train for another marathon , I knew I was ready. I started working with running coach Rebeka Stowe to get race-ready for Chicago. It was a joyful training cycle. The world was cautiously reopening, and people were gathering together again. I ran with Koreatown Run Club and alongside my good friend Sheena as she prepared for the LA Marathon. I felt my speed returning, my belief in my running ability and my athletic determination trickling back into my body and brain.

Then it was race day. It wasn't long after I crossed the start line in Chicago that I realized I didn't feel right. I pride myself on my steel will, my ability to push through discomfort, and my dedication. I mean, marathons are supposed to be hard. But it also became clear that not only would reaching my goal time be nearly impossible after my rocky start, but to do it would require sacrificing something I didn't want to give: the joy of the run, the first of the American major marathons to take place since the pandemic began.

By mile eight, I knew that strange, elusive alchemy that creates the ideal race had not come together for me that day. And I changed my goal. As I looked around me at the tens of thousands of people running, I decided to let awe wash over me. All of us had survived, and here we were, back together, trying to do this impossible-seeming thing. Wow. How lucky was I to be sharing the asphalt with other runners again? To be able to be in my body, to smile, to laugh at the corny marathon signs people hoisted at us from the sidewalks? So lucky. My new focus was to lean into that feeling of elation, of gratitude, and turn my race into a fun run. To be honest, most of the miles were still not that fun. I've lucked out in my running career; even in my previous marathons, I didn't really struggle. Of course, those races were extremely hard, but I felt good — if challenged — throughout. This was different. My guts were twisted. My mouth felt made of cotton. It simply was not in me. Did I make some rookie mistakes that contributed to that? Yes. Did some things completely out of my control impact my performance? Yes. But do I feel the need to go into detail, make excuses, or offer to anyone an explanation? No.

The last year and a half has changed me. I'm still driven to push myself and accomplish more as an athlete, a writer, a person in the world. But as I gave myself the grace and understanding I needed during those long 26.2 miles in Chicago, I realized I'd grown. I'd come to learn that being kind to yourself doesn't always mean giving up on yourself. Being gentle with yourself doesn't always equal letting yourself off the hook. Sometimes it just means allowing yourself the grace you'd give anyone else in that moment. And that's hard. But I did it. And for that, I'm proud.

Don't doubt it: I'm still going to get that personal record. I know my Boston qualifying time was no fluke and I absolutely believe I can do it again. But I don't feel like I have to do it in order to prove something to myself or anyone else this time, to post my finish time on Strava and Instagram and impress some people, to feel like I've earned the label "fast." So, while my time in the Chicago Marathon wasn't an achievement for me, the race no doubt was. I've become a better athlete, a better person, and a better friend to myself. How could that not be a win?

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Home — Essay Samples — Life — Running — Running as a Conduit for Physical and Mental Well-being

Running as a Conduit for Physical and Mental Well-being

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Published: Feb 22, 2024

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The therapeutic benefits of running, making running accessible and inclusive for diverse populations, how running can be harnessed to improve public health.

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These are the real benefits of running, according to the science

The benefits of running don’t just stop at improved fitness, lots of advantages can be gained from putting one foot in front of the other.

A runner’s body can come in all shapes and sizes, but the benefits of running remain the same for everyone. So, if you’re thinking about kicking your run to the curb side now the weather has turned…. don’t! 

Whether you stick with your outdoor run and yield the extra benefits of training in colder temperatures, or start looking into the best treadmill you can buy, studies show that in the long-term, running can improve longevity of life by lowering your blood pressure, cholesterol levels and resting heart rate. But there’s more. For those who really want to deep-dive into the physiological technicalities, here’s why running really is one of the best forms of exercise.

1. It increases your lactate threshold

The term ‘feel the burn’ is generally associated with hard working muscles during a workout. You’ve probably felt it during a particularly gruelling session. Your body breaks down glucose to be used as energy and a by-product of this process is lactic acid . The harder you work, the more lactate accumulates until eventually you can’t get rid of it quick enough. 

This is known as your lactate threshold and there have been lots of studies - such as this one, published in the Journal of Physiology - that show the importance and role of anaerobic threshold in endurance sports. 

“A higher lactate threshold (aka anaerobic threshold) will allow for a faster, more sustainable running pace,” says Jim Pate, Senior Physiologist at Marylebone Health . 

Jim Pate is the senior physiologist and lab manager at the Marylebone Health Group. He specializes in cardiopulmonary exercise testing and heads up all of the Marylebone Health Group's exercise physiology services. He also lectures at UCL, as well as carrying out research at the university. Before joining Marylebone, Jim not only worked in the NHS but also spent some time working at Everest Base Camp on the Extreme Everest Expedition, looking at how extreme conditions affect performance, survival and longevity.

“When running at lower intensities, the primary component the body needs and uses to produce the energy is oxygen. This aerobic process is efficient but also relatively complex and can become overloaded or ‘backed up,’ as energy demand rises with exercise intensity. 

“There will be a point where a second energy production system begins to make a contribution and this is the anaerobic system. This system produces energy rapidly without oxygen, but it is also inefficient, burning cellular fuel more quickly and producing the by-products: lactate and lactic acid. 

“From a running performance point of view, the shift to inefficient energy production results in an unsustainable system that will ultimately lead to fatigue. However, a higher lactate threshold is trainable and the best way to improve it is to train at, or around, lactate threshold intensity with working intervals significantly longer than recovery intervals.”

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2. It improves your VO₂ max

Put simply, VO₂ max is the maximum (max) rate (V) of oxygen (O₂) your body is able to consume and use during one minute of exercise. A higher VO₂ max means you’re in good shape physically and if you’re looking to improve yours, running can help. 

“It has been shown that running at specific intensities for certain periods of time can actually improve your VO₂ max,” says Jonny Kibble, head of exercise and physical activity at Vitality . 

Johnny Kibble is an experienced health and well-being coach, with a background in sports science. He currently works with Vitality, a UK health insurance company, where he leads physical activity workshops. In his spare time, he competes in 5ks, 10ks, triathlons and half marathons.

“VO₂ max is measured in millilitres of oxygen per kilogram of bodyweight per minute – ml/kg/min. It is generally considered the gold standard measure of cardiovascular fitness – the higher it is, the longer you can potentially exercise for, at any given intensity. 

“While it can be impacted by numerous genetic factors, such as age and sex (men will generally have a higher VO₂ max than women due to muscle mass and haemoglobin levels), the good news is, everyone can improve theirs. 

“Research from the Medicine & Science in Sports and Exercise Journal shows that running at 90-95% of maximum heart rate for four minutes followed by four minutes of resting at 70% max heart rate, four times round (for a specific time period) increased participants VO₂ max by an average of 7.2 per cent (2).” 

According to Kibble, on top of improving your running performance, a high VO₂ max could also make everyday tasks easier to perform. 

“Another study in the Medicine & Science in Sports and Exercise Journal showed that climbing a set of stairs can cost around 33.5ml/kg/min of our VO₂ max, which could be a sedentary individual’s maximal capacity (27 - 40ml/kg/min),” he explains. “By improving this, it means we may find it easier to perform everyday tasks, which is particularly important as we grow older due to our VO₂ max levels declining with age. 

“VO₂ max can also play a huge part in prevention and, according to research from Frontiers in Bioscience , is the strongest independent predictor of future life expectancy in both healthy and cardio-respiratory diseased individuals.”

3. It boosts bone health

Lacing up and pounding the pavement can often be thought of as detrimental to joints and knees. However, research shows that running can in fact, be good for bone health.

“Running is often perceived as bad for joints, in particular the knees and hips, and too much high impact exercise can damage bone and may cause long-term problems such as stress fractures,” says Lindsy Kass, Principal Lecturer in Sport, Health and Exercise at the University of Hertfordshire . 

Kass is a Principal Lecturer on the BSc (Hons) Sport and Exercise Degree Programme at the University of Hertfordshire. She is a Registered Nutritionist and an Accredited Exercise Physiologist with the British Association of Sport and Exercise Science. Kass has worked at the University of Hertfordshire for over 15 years and is a Fellow of the Teaching and Learning Academy. Her work includes research into carbohydrate and protein sport drinks, looking at the effect of magnesium supplementation on blood pressure and exercise and, most recently, she was the lead investigator on a large study looking at the effect of the Covid lockdown on exercise and eating habits. 

“However, there is much evidence to show that impact exercise – such as running – can actually help with bone formation and bone density, and reduce the effect of osteoporosis. In one study published in the Journal of Exercise Rehabilitation , long-distance runners were evaluated to establish change in bone properties using ultrasound and biochemical markers, to determine bone strength and bone formation markers. The male and female runners, aged 30-49 years ran an average of 48.6km per week, with an average frequency of 4.4 times per week. No significant difference was found in bone strength for either the males or females across all age groups meaning there was no decrement in bone strength when running long distances. 

“However, there was a significant improvement in blood serum markers of osteocalcin, which is a marker of bone formation, for both males and females across all age groups. This shows that bone formation may be improved with distance running, by stimulating osteoclasts. This supports the view that bone density is reliant on the forces acting on the bone – in this case, the impact to the legs from running.” 

For those over 50, worried about osteoporosis, don’t even think about switching to a non-resistance training modality. Research in the journal Osteoporosis International found that older runners had higher bone mineral density than swimmers of the same age. This suggests that moderate impact activities are better for maintaining skeletal integrity with age.

4. It improves brain health

Struggling with that afternoon deadline? Can’t make an important life decision? The answer might lie in a quick run. 

“A study by the University of Tsukuba in Japan last year showed that ten minutes of moderate-intensity running increases local blood flow to the parts of the brain that plays an important role in controlling mood and executive functions,” says Elisabeth Philipps, a Clinical Neuroscientist and spokesperson for supplement brand FourFive .

Elisabeth Philipps is a clinical neuroscientist specializing in the endocannabinoid system. She has authored many articles on CBD, clinical neuroscience and health. One of her main strengths is being able to translate complex and dense scientific research into accessible written and presented content. 

“In such a short time, to see a mental improvement in brain function is really positive and should help spur people to enjoy daily exercise however long they have.” 

In the study, researchers found that just a short session increased blood flow to the prefrontal cortex so it could benefit everything from focus, memory, planning, organization, and even impulse decision making. 

So, what does this mean in real life? “Moderate intensity running can be worked out using fancy heart rate monitoring, but more simply you can do the talk test which for moderate intensity means you can comfortably talk whilst running at a pace for 10 minutes,” she adds. 

“This might take a bit of training and working up to this level but even just getting moving and brisk walking, especially with some hills or inclines involved helps into improve brain blood flow and boost your happy hormones, as well as trigger endocannabinoid synthesis which releases bliss molecule anandamide to help you feel good. Running and walking outdoors is best - fresh air and nature really boosts mental health. In fact, the ‘runner's high’ is not an endorphins release, as previously thought but the body releasing anandamide, an endocannabinoid produced in the body, which makes us feel great.”

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Vicki-Marie Cossar is a Surrey-based freelance journalist who has more than 20 years experience writing across the topics of health, fitness, fashion, beauty and wellbeing. Her content includes investigative news stories, feel-good features and trend reports/predictions. She was formerly responsible for the Life & Style section of Metro newspaper’s features department (now called Trends) and currently writes the paper's weekly Wellbeing supplement.

Vicki-Marie juggles her passion for writing around after her 4-year-old twin girls and in her (very limited) downtime, she finds headspace walking her chocolate Labrador or running/strength training in her home gym.

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26 Reasons to Run a Marathon

• Physical Health Benefits
• Mental Health Benefits

Benefits for Your Soul

• Benefits for Personal Development

Fun Benefits

Whether you are a seasoned jogger who wants to work toward a new goal, or a novice runner who is inspired by a friend's accomplishment of winning a race, there are many personal reasons as to why you would want to train for and run in a marathon.

Sure, there are plenty of excuses not to run a 26.2-mile race. You may tell yourself it's too hard and too far. You may be scared of getting injured and don’t want to lose toenails, deal with swollen feet, or experience constant soreness, so you talk yourself out of realizing your marathon dreams. But somewhere deep down you always go back to wondering what it would be like to put the effort into training for a marathon.

Although running a marathon can be a scary and painful endeavor, training for and running a race can offer a number of benefits for the body, mind, and soul. In fact, there are many reasons why you should run. Below are 26 reasons, one for every mile you’ll run in a marathon, for why you should start training now.

Benefits for Your Physical Health

Training for a marathon has many physical health benefits for the body.

• Improved overall health : Running regularly strengthens your heart by increasing your VO2 max (aerobic capacity) and helping keep your blood pressure and high cholesterol at healthy levels. It also improves your immune system and increases muscle strength. In addition, longer runs push your body to strengthen fast-twitch fibers in the muscles to combat fatigue and build strength and power.
• Better sleep :   Marathon training can be exhausting. Your body will crave sleep, since it repairs itself while you’re resting. You’ll find yourself getting to bed earlier and sleeping more soundly.  
• Better fitness : Marathon training challenges even the fittest athletes. If you’re not in good shape (or the best shape of your life) by the time you reach the starting line, your training may have been lacking.
• Toned legs :   Weight loss is often a goal of marathoners-in-training but, as many discover, it doesn’t always happen . Although you may not lose a lot of weight, logging all those miles will absolutely increase your lean muscle mass and tone your legs.
• Guilt-free massages : Marathoners-in-training tend to get tight muscles, and regular massages can help you feel comfortable and stay injury-free. Treat yourself to a massage or two during your training to help relieve some of that tightness.
• Room for extra calories :   During your very long runs, you’ll be burning thousands of calories, so it’s OK to be a little indulgent after. You will be hungry , after all. You can run hard, and celebrate hard.

It’s important that you don’t assume that marathon training gives you a license to eat whatever you want, whenever you want. Running and weight loss don't always go hand in hand, so unless you're taking in fewer calories than you expend, you will not see a change on the scale.   Pay careful attention to what you eat while training for a marathon to ensure you are eating for optimal performance .

Benefits for Your Mental Health

Long runs play a big role in helping you hone your mental toughness and develop a coping system to deal with running day-after-day, mile-after-mile, in tough conditions. Running a marathon will also help you reap the following benefits.

• Stress reduction :   Research suggests that running in times of stress helps you better handle life's challenges by increasing your mental resilience.  
• A new outlook : This well-known maxim says it all: “The person who starts a marathon is not the same person who finishes a marathon.” You are sure to be a different person at the finish line because you’ll forever know that you have the mental and physical strength to persevere, even during times when you think you can’t and won’t succeed.
• Inspiration : Whether it’s the double-amputee wheelchair racer, the 73-year-old grandmother running her 35th marathon, or your own kids holding “We love you!” signs, you'll find some inspiration around every turn.
• Improved motivation : You can’t get away with not training when it comes to a marathon, so having one on your calendar will keep you motivated to stick to your training schedule. On days when your motivation is lacking, you'll think about how you'll feel if you're undertrained, can’t finish, or have to cancel and find the strength train anyway.

Research shows that running may help alleviate symptoms of mood and anxiety disorders. Regular exercise, such as running, was found to be moderately more effective than no therapy for reducing depressive symptoms.  

Running a marathon isn't just good for your body and mind, it can also help feed your soul.

• Support for a good cause : Many marathons benefit charities and worthwhile causes, from disaster relief to fighting cancer. Running for something that's bigger than you is a great way to stay motivated to keep training, meet other runners to train with, and make your training and races even more meaningful.
• New friends : Joining a running group is a great way to meet new, like-minded people. In fact, many runners meet their best friends or even future partners through running groups .
• Stronger relationships : You can also convince a friend or family member to train for a marathon with you. Training together and traveling to the race is a fun way to bond and spend time together.
• Being a role model :   It’s hard not to respect someone who is dedicated and determined to complete a substantial goal such as running a marathon. You’ll be setting a great example for many people in your life.
• Gestures of love : It seems like a small thing, but seeing your friends and family on the sidelines, holding a funny or inspiring sign made just for you, is an entirely different and awesome feeling. Running a marathon is definitely a sign-worthy endeavor.

When running for a charity , choose a cause that matters to you. When you choose a cause has personal significance, you are far more likely to be invested in the sometimes exhausting fundraising process. Set small, incremental goals, enlist the help of friends and family, and start early.

Benefits for Your Personal Development

Sign up for a marathon and you will instantly feel a sense of accomplishment. Start training for said marathon and you will find yourself experiencing changing and growing in many ways.

• Staying busy : Training for a marathon takes up a lot of time. If you’ve gone through a recent life change that gives you some more free time, like retirement, a break-up, a job loss, or a newly empty nest, now might be the perfect time to take on the marathon challenge.
• A new community :   If you’ve been a casual runner up until this point, training for a marathon means that you won’t be able to avoid the runner’s subculture much longer. You’ll find yourself speaking in running acronyms and talking about running a lot.
• Achieving a life-long goal : Many people have “run a marathon” on their bucket list, but few actually achieve it.
• Proof you’re an athlete : OK, so proving to naysayers that you can complete an incredible physical achievement shouldn’t be the only reason you decide to train for a marathon, but it is a nice little bonus.
• Confidence : Once you’ve logged a 20-miler, you’ll feel like you can conquer the world (after a post-run nap, of course). Your running confidence will surely overflow into other areas of your life, such as work and relationships.
• Accomplishment.  Although you’ll experience rough patches during marathon training and during the race, it’s all worth it once you cross that beautiful finish line. You’ll feel proud knowing that you set a goal of finishing a marathon and you followed through with it.

Even a bad run or race can be a teachable moment that forces you to learn something new about yourself. Although a slow or difficult run can be disheartening and frustrating, you can move forward by figuring out what went wrong and then hopping right back into your training. Down the road, it is the struggles, obstacles, and bad runs that help you become a better, more experienced runner.

Training for and running a marathon takes so much mental and physical energy that it is sometimes easy to forget how much fun you are having. But there is definitely a lot of fun to be had in the overall experience.

• Travel :   If you love to travel, marathon running is a great excuse to visit a new city or country. You'll get to see a lot of the local area in the race and may even be able to score discounted marathon runner rates on hotel rooms.
• New running clothes : You’ll be running a lot, so you won’t be able to get away with one or two running outfits, including running shorts , unless you want to be doing laundry constantly. Picking up new running gear is a great way to reward yourself for sticking to your training.
• Local discoveries : If you typically stick to shorter distances for running and racing, training for a marathon will force you to find new places to run, since you'll be running a lot and you’ll get bored with the same routes. Check out MapMyRun.com or ask local runners for suggestions on where to run.
• Finisher's swag : Whether it's a medal, a shirt, or a great finishing photo, you’ll get something that’s a recognition of your achievement. You may not wear it or look at it all the time, but it'll be there when you need a tangible reminder of your running prowess.
• Bragging rights : Once you cross that finish line, you’re a marathon finisher and will always be one. No one can ever take that title away from you.

Traveling to a new destination for a marathon can be a special way to experience a city or country that you have never been to before. But packing for a brand new city and a marathon can be a daunting task. Do your homework about the destination, check the weather, pack your favorite gels and race fuels, and most important of all, start considering what you need to pack the moment you sign up for that race.

Many of the physiological and mental health benefits of training for a marathon come as a result of a consistent running schedule that includes long-distance running. If you don't run that marathon you have been considering, you are less likely to include the long runs in your training. As always, be sure to first assess your fitness level before you jump into training for a marathon .

Carandente F, Montaruli A, Angeli A, Sciolia C, Roveda E, Calogiuri G.  Effects of endurance and strength acute exercise on night sleep quality . Int Sportsmed J . 2011. 12(3):113-124.

Nielsen RO, Videbaek S, Hansen M, Parner ET, Rasmussen S, Langberg H. Does running with or without diet changes reduce fat mass in novice runners? A 1-year prospective study . J Sports Med Phys Fitness. 2016;56(1-2):105-13.

Puterman E, Weiss J, Beauchamp MR, Mogle J, Almeida DM. Physical activity and negative affective reactivity in daily life . Health Psychol . 2017;36(12):1186-1194. doi:10.1037/hea0000532

Cooney G, Dwan K, Mead G. Exercise for depression . JAMA . 2014;311(23):2432-3. doi:10.1001/jama.2014.4930

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New Balance

IMPORTANCE OF RECOVERY TO RUNNING: UNLOCK YOUR FULL POTENTIAL

Running is often seen as a simple and effective form of exercise. Whether you are improving your fitness, training for a big race, or running for mental benefits, the act of lacing up your shoes and hitting the pavement can bring great benefits. However, to truly unlock your full potential as a runner, it is important to understand that recovery is just as essential as the run itself. Recovery is not about simply just resting, it is an active process that helps your body repair, adapt, and improve. 

Why Recovery Matters

Recovery is known as the process by which the body strengthens itself and repairs after the stress of a workout. During a run, your muscles undergo microscopic damage, your glycogen stores deplete, and your cardiovascular system works overtime to meet the demands of increased oxygen. Without the proper recovery, this stress will accumulate to lead to fatigue, injury, and eventually burnout. 

Incorporating adequate recovery time benefits

• Repair Muscle Fibers: Every time you run, tiny tears occur in your muscle fibers. Recovery allows these fibers to heal and grow back stronger, boosting your overall performance. 
• Replenish Energy Stores: After a workout, glycogen is depleted. Recovery helps restore these levels, ensuring you have energy for your next run. 
• Reduce Risk of Injury: Overtraining without a sufficient recovery can lead to common running injuries such as shin splints, stress fractures, and tendinitis. By putting rest first, you allow your body to heal, significantly reducing the risk of injury. 
• Balance Hormones and Immune Function: Intense training puts stress on the body’s systems, particularly the endocrine and immune systems. Recovery will help restore balance, making you less susceptible to fatigue and illness. 

Types of Recovery

Recovery can come in many different ways. Depending on your schedule, fitness level, and training intensity, you may benefit from different forms of recovery.

How to Maximize Recovery

• Prioritize Sleep: Shoot for 7-9 hours of quality sleep each night. This time is when your body does the most repair work that releases growth hormones and repairs muscles. 
• Refuel and Hydrate: Within 30 minutes after your run, aim to consume a mix of carbohydrates and protein to restore glycogen and assist muscle recovery. Staying hydrated will also help your body flush out toxins and prevent muscle cramps.
• Foam Roll and Stretch: Post-run stretching and foam rolling can reduce muscle tension, improve flexibility, and enhance circulation to speed up recovery time. 
• Listen to Your Body: If you’re feeling unusually sore, tired, or unmotivated, it could be a sign that you are overtraining. Rest when you need to and don’t be afraid to take an extra day off training if your body needs it. 
• Utilize Recovery Tools: Tools such as ice baths, compression socks, and even sports massages can help speed up recovery by reducing inflammation and encouraging circulation. 

Viewing Recovery as Training 

Several runners struggle with the idea of taking time off in thinking that it will impede progress. In reality, recovery is a vital part of training. It’s during these rest periods that your body adapts and improves, making you faster, stronger, and more resilient. Instead of viewing recovery as a setback, think of it as an integral part of reaching your full potential. 

The journey to becoming a better runner isn’t just about pushing your limits during each workout but about balancing effort with recovery. By listening to your body, prioritizing your rest, and taking care of your mental and physical well-being, you can unlock new levels of performance and enjoy a longer, injury-free running journey. 

Next time that you lace up your running shoes, remember - it isn’t just about how hard you train but how well you recover to unlock your full potential. 

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