If you have been looking for a way to challenge yourself, then taking up running is a wonderful opportunity to do just that. Not only is running extremely beneficial for your physical health, but it is also a great stress-reliever and a fantastic way to clear your head. Over the past several years, running has become a very popular physical activity amongst people of all ages.

Let’s take a closer look at why running is so popular, the mental and physical benefits of running, how to start running, as well as the different types of running workouts you can do.

Why Should You Choose Running?

1. It is accessible for a large number of people.

Unlike running, participating in many other physical activities and sports can get very expensive. Taking part in other sports often requires you to buy club memberships and specialized equipment, as well as pay for coaching. While you have the option to buy very expensive running shoes and hire a coach, neither of those things are absolutely necessary if you can’t afford them but would like to start running.

2. You can do it anytime anywhere. 

Whether you are on vacation and away from your favorite gym or had a busy day at work, there is always an opportunity to complete a quick run. You can run for 20 minutes after work and still reap the benefits of running. 

3. You will enjoy tracking your progress. 

When it comes to running, progress is more easily measurable. You track how long you run, how fast and how far you go, as well as your rate of perceived exertion. Over time, as you continue to run consistently, you will see that you are getting better, which will keep you inspired to keep going.

Mental and Physical Benefits of Running

1. It decreases the risk of premature mortality by 25-40%.

This means that if you run, you are less likely to die from a variety of different causes, especially when it comes to diseases caused by poor lifestyle choices. Running will often inspire you to engage in other healthy behaviors, such as eating better, weightlifting, and not smoking (1).

2. It will help you improve your confidence.       

Naturally, the more you feel you accomplished, the better you will feel about yourself. Many people believe that running is the best way to challenge themselves, which is why getting through a long and hard run is extremely satisfying. As you gain more confidence in yourself, you will be more prepared to take on all the other challenges that life may throw at you.

3. Running will help you lose weight.

If you are a bit self-conscious about your weight and are not comfortable going to the gym because other people will see your struggles, then you can go run alone. You can drive out to a rural area and run where no one is watching. Over time, you will lose weight and feel comfortable in your own skin.

If you continue running after you attain a healthy weight, you will be able to maintain it (“Running and jogging – health benefits,” 2013).

4. Improves your mood and makes you feel better.  

If you had a stressful day, even a short, slow run will make you feel better. Exercise, such as running, releases endorphins. Feeling good after a run is often referred to as “runner’s high”(2). 

5. Helps to reduce the risk of high blood pressure.

High blood pressure can lead to a number of health problems, such as heart attacks and strokes.

Running will strengthen your heart, which means that it won’t have to work as hard to pump blood throughout your body. Therefore, the pressure on your arteries will be decreased (3).

How To Start Running

1. Set a realistic goal that is meaningful to you.

When you are just getting started, it is important to have a goal to keep you inspired. The goal has to be realistic, which means that you shouldn’t set out to do a marathon if you are just starting your running journey.

2. Get the proper running attire.

While you can run in almost anything, which is what makes this sport so attractive to people from all walks of life, it’s better if you get the right gear.

If you can afford it, you should invest in higher-quality running shoes because running in bad shoes can put you at risk for injuries. You should also wear moisture-wicking socks and clothing.

3. Start with alternating running and walking.

If you are just starting out, do not worry about having to alternate between running and walking.

For example, you can alternate between running for 2 minutes and walking for one minute. Over time, you will be able to run longer and walk less. Eventually, you will be able to run continuously for 30 minutes or more.

4. Stay hydrated and keep yourself properly fueled.

It’s important to drink water and electrolytes. Hydration is especially important if you are running when it’s hot outside.

5. Plan your runs for the week ahead of time.

If you schedule your runs ahead of time, you will be less likely to miss your workout. Additionally, you should have a couple of rest days throughout the week to avoid overtraining.

6. Avoid doing too many long, hard workouts too early into your running journey.

If you are just getting started, it’s important to pace yourself and not increase your weekly mileage by more than 10% of what you did before.

Your body needs time to adapt to the training load, therefore, it’s important not to increase the intensity nor duration too quickly.

Running Workouts You Can Do

1. Long slow runs.

Longer, slower runs should be done at a conversational pace. Typically, you should not do more than one or two longer runs per week, especially if you are just starting or are coming back from an injury. Long runs help strengthen your heart and lungs while you burn a lot of calories.

2. Recovery runs.

Recovery runs are shorter and slower than usual. They help clear your head, reduce stress, and help you recover from the longer and harder runs you’ve been doing.

3. Sprints and intervals.

Sprints are shorter and faster runs.

Generally, when you sprint, you run at about 80%-90% of your top speed for a short amount of time.

Then, you take a short walking or jogging break and repeat a few more times. Sprints are intense and they help you burn a lot of calories in a relatively short period of time. Doing sprint workouts approximately once or twice per week will also help you improve your running speed and cadence.

As you can see, running is a fantastic way to challenge yourself. If you decide to embark on this journey, not only will you reap enormous physical health benefits but you will also improve your mental well-being. Running is relatively simple to start and you can vary the intensity and duration of your workouts (4).