From maintaining your weight to increasing your energy levels and providing a source of relaxation, the health benefits you can derive from a consistent running regimen are legion. Walking and jogging have their advantages, too, but running in particular is likely to help improve your health over a shorter period of time.
What Is Cardio?
Cardiovascular exercise, also referred to as aerobic exercise, allows your body to use oxygen to burn fat and carbohydrates for energy. Cardio workouts are performed at moderate to high levels of intensity for relatively long periods of time, the ScienceDaily website explains, and tend to use most major muscle groups. Running, cycling, spinning, and jumping rope are all forms of cardiovascular exercise.
Benefits of Running
According to the Vanderbilt University Psychology Department, running has been shown to lower blood pressure, promote the release of endorphins thus improving your mood, help with depression and increase your ability to focus. The Mayo Clinic adds that regular physical activity, like running, improves cognitive function, increases your stamina and promotes a better sex life by increasing arousal in women and promoting proper erectile function in men.
Running Advice
To progress as a runner over time and to prevent injury, you should follow a number of important guidelines. It is important to run rhythmically and to ensure that your heel hits the ground first, followed by the ball of your foot, "Maxim" magazine advises, to help prevent shin splints and back pain. Move your arms to increase your speed for a better workout; add resistance training to your exercise regimen to help improve you speed and endurance. Stay hydrated and never run on an empty stomach, as this will affect both your health and your performance.
Running Versus Walking
Whether you decide to walk, jog or run, regular physical activity will undoubtedly help improve your overall health. For those transitioning from a sedentary lifestyle, it may be best to start off with walking and gradually increase the intensity of your workout, the Runners Guide website advises. If you are trying to lower your blood pressure or lose weight, an exercise routine that consists of high-impact activity, like running, will help you reach your goals in a shorter amount of time. Your heart rate is much higher while running than walking, meaning you will burn calories faster.
Considerations
Runners are at risk of developing a number of injuries, the American Academy of Physical Medicine and Rehabilitation warns, with some 70 percent of runners suffering an injury of some sort. The most common injury among runners is "runner's knee," which is the irritation of cartilage in the kneecap. Shin splits, heel pain and Achilles tendinitis are other common injuries. To avoid injury while running, wear proper athletic shoes, stretch, and consult your doctor if you experience any discomfort or pain.
