What is running, what are the health benefits, how do you get started, and how can you improve?

For decades, running has been increasingly popular. That's hardly unexpected, given the exercise's boasts: It only takes a few pieces of equipment. It's an exercise you can perform on your own time and take with you when you travel (no gym or class times to worry about). It's effective. It can also help you improve your cardiovascular fitness.

As a result, when the COVID-19 epidemic shut down gyms and other forms of group exercise, there was a surge in interest in the sport. According to a research from sports governing organization World Athletics, almost 13% of runners polled had started running during the last year, and more than one-fifth of all runners claimed they were running more during the epidemic than they had ever ran before. arrow pointing up

Here's a guide to get you started, whether you're in it for the heart health advantages, the convenience, or to one day conquer the big 26.2-mile race.

What Is Running?

Let's get this party started. According to Amy Morris, a Road Runners Club of America (RRCA)–certified running coach and head of personal training at CrossTown Fitness in Chicago, "running" is "the action or activity of propelling yourself forward swiftly on foot."

It differs from walking in that one foot is constantly on the ground during walking. Running, on the other hand, involves a moment when both feet are off the ground. Running is a high-impact activity because of this.

It can be aerobic exercise, anaerobic activity, or a combination of both depending on the sort of running you undertake. Cardiovascular activity is divided into two types: aerobic and anaerobic. According to ACE Fitness, aerobic exercise comprises short bursts of energy conducted at your best level of effort for a short length of time, whereas anaerobic exercise involves fast bursts of energy performed at your highest level of effort for a short amount of time.

Running is aerobic if you maintain a regular speed and energy expenditure. Consider long-distance running and endurance exercises. Morris explains that the body utilizes oxygen to generate the energy required to keep you running. Long runs, easy pace runs, and recovery runs are examples of these workouts, and they should account for the bulk of a runner's weekly mileage.

Sprints and other sorts of speed exercises are examples of anaerobic running. "With anaerobic running, your body is able to work at a high level without oxygen, and this normally lasts anywhere from less than six seconds to up to two minutes," Morris explains.

Morris recommends that the average adult spend at least 16 to 24 weeks establishing a solid aerobic running basis. She claims that aneerobic jogging can thus aid increase performance, particularly in terms of speed.

The Health Benefits of Running

Running has a number of physical and mental health advantages (as can most types of exercise, of course). Here are a few to be aware of that have direct ties to running:

Boosted Mood and Energy Levels Running one to two miles can enhance mood and energy levels, according to a research published in the journal Acta Psychologica in 2018. It had a greater effect on participants than meditation, deep breathing, progressive muscle relaxation, or guided imagery.

Boosted Memory, Focus, and Task-Switching According to Johns Hopkins Medicine, jogging improves brain function by causing the release of biological molecules called endocannabinoids into the circulation and into the brain.

Improved Respiratory Functioning According to Bryant Walrod, MD, sports medicine expert at The Ohio State University Wexner Medical Center in Columbus, running is connected to increased cardiovascular and respiratory performance because each of those systems receives more oxygen and better blood flow.

Cardiovascular Health Improvements According to a study published in the British Journal of Sports Medicine in 2020, greater rates of running involvement, regardless of how regularly you run, are associated with a decreased risk of cardiovascular-related death.

Muscle Strengthening Although running isn't considered a strength training, Morris claims that muscles in the lower body, such as the hamstrings, glutes, and quadriceps, do grow stronger as a result of running (given that they have to fire up in order to keep you stabilized).

Bone Density Improvement A research published in the journal JBMR Plus in 2021 looked at sprinters aged 40 to 85, measuring their bone density using scans collected at the start of the study and roughly ten years afterwards. arrow pointing up Those who ran on a regular basis kept their bone strength and even enhanced their density over time, but those who cut back on their exercise saw their bone health deteriorate.

Reduced Chronic Disease Risk This is due to the fact that running is connected to better blood pressure, blood sugar, and body weight control, according to Walrod. According to the American College of Sports Medicine, if it helps you meet the suggested goal of 150 minutes of weekly physical exercise, you'll lower your risk of some malignancies, heart disease, and type 2 diabetes (ACSM). arrow pointing up

Living a Longer Life Runners have a 25 to 40 percent lower risk of premature mortality and live three years longer than nonrunners, according to a research analysis published in 2017 in Progress in Cardiovascular Diseases.

And, according to Walrod, you don't have to run every day to reap the benefits.

He continues, "Just starting started with a 10-minute run a few times a week can lead to health advantages." "Steadily raising that quantity, by around 10% every week, can help ramp up the benefits in a substantial way without increasing the risk of damage."

How to Start Running

According to Joshua Scott, MD, primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, walk-jogging is one of the greatest ways to get into a running pattern and build the stamina to help you stick to a training schedule.

That means taking a brisk walk and then, once your body has warmed up — usually after 10 to 15 minutes — attempting some jogging (which, according to Dr. Scott, is "running at a relaxed pace requiring only a low level of exertion" — though it's worth noting that there isn't a clear consensus on the specific differences between running and jogging").

"If five minutes of jogging is too much for you, start with 30 seconds," he advises. Then resume walking until breathing is no longer difficult. Then transition back to jogging for a brief period of time that is comfortable before returning to walking.

The time and distance of these intervals may vary depending on your fitness level, but both should steadily improve over time. The running sections will be more difficult than the walking sections, but your overall speed should be relaxed, Scott says. (You don't want to overwork yourself to the point of panting or exhaustion.)

The goal is to eventually be able to run for at least 15 minutes at a comfortable speed a few times each week. You might then consider continuing your progress by enrolling in a training program.

The majority of injuries arise as a result of people doing too much, too soon, according to Scott. "It's better to err on the side of not doing enough than to go all out straight immediately."

Even if you only run for a few minutes, you should include rest days to allow your body to recuperate. On those days, he recommends doing some upper body exercises to relax your legs, or yoga to increase your general mobility.

Following a running training program that is tailored to your objectives and fitness level is an effective approach to increase your running speed.

How to Get More out of a Running Workout and How to Get Better at Running

When it comes to getting better at running — that is, getting faster or being able to run longer distances — slow and steady really does win the race, according to Nicholas Romanov, PhD, a Miami-based Olympic running coach and developer of the Pose Method, a technique designed to reduce injuries in sports, including running.

That means gradually increasing the number of days you run, the distance you run, and your pace.

"Many runners get themselves into difficulty because they overtrain without recognizing it," explains Dr. Romanov. Overtraining in running (and overexercising in any activity) can lead to injury and other health issues.

Most crucial, when it comes to training and raising the intensity, stick to the formula that works for you. "Each runner has to do a little bit of experimenting to figure out what works for them," Romanov says.

Incorrect form or posture might indicate that you're pushing yourself too hard, too fast, or that you're overtraining. You could be lifting the ante too rapidly if you notice yourself slouching or slumping forward while running. Harder runs on your training schedule should be demanding, but you should be able to maintain good form while running them (whether they're difficult because of distance or speed).

Here are some pointers to assist you figure out how to make your running workout more intense:

Engage the services of a running coach. Hiring a running coach for a few sessions to assess your technique might assist you in developing a tough but achievable strategy to achieve a certain goal.

Train in a different direction. Cross-training, other than jogging, is another technique to get more out of your running. Strength (particularly in the quadriceps, hips, and glutes), flexibility, and range of motion are all important. You might, for example, conduct resistance training or another activity like swimming or biking a couple of times each week. "This will help you deal with the tension of running," Romanov explains. "It's a big part of how you keep injuries from happening."

Stick to the ten percent guideline. According to ACE, weekly running volume (cumulative distance) should be increased by no more than 10% from week to week.

Use the "buildbuildrecover" strategy. For two to three weeks, increase your cumulative weekly mileage by 10% to 15% each week. According to ACE, reduce mileage by 10% to 20% in week four.

Nutrition Tips for Runners

When it comes to food, striking the right balance is crucial when you first start running — eat too few calories and you'll run out of energy quickly, but eat too much (or the wrong types of food) and you'll end up with bloating or other stomach issues, according to Kacie Vavrek, RD, an outpatient dietitian at Ohio State University Sports Medicine in Columbus who specializes in sports nutrition.

Many notice they have more gastrointestinal issues when running compared with other types of exercise. Vavrek says this can come from a number of factors, including the mechanics of running — more blood gets pumping through your cardiovascular system, which can disrupt your digestive system and speed up the process of waste elimination (your need to poop).

For most people, eating foods high in fiber, fat, and protein too close to a run can cause stomach pain or indigestion.

However, Vavrek points out that determining what to eat before, during, and after a run is frequently a very personal decision that takes time to figure out. To narrow down their pre-run and post-run snacks, many people experiment with different alternatives and maintain a journal of what they ate and how their run went.

Running should be done at least two to four hours after a substantial meal or one to two hours after a snack, according to a reasonable rule of thumb.

According to Elizabeth Ray, RDN, a Whole30 coach and private practice dietitian in Hopkinsville, Kentucky, a balance of lean protein and carbs is optimal in general. She suggests the following foods to consume around an hour before a run:

A small amount of skinless grilled chicken paired with a serving of sweet potatoes

• Banana or apple and nut butter
• Toast with half an avocado and tablespoon of honey
• Small bowl of oatmeal and berries
• Bagel with nut butter

Stay hydrated before, during, and after your runs. Before and during a run, drink plenty of water to replenish the fluids you lose via perspiration. Electrolytes can help compensate for salt and potassium losses, which occur often during lengthy runs and in hot, humid conditions.

There are several electrolyte powders and pills on the market that dissolve in water, but you can manufacture your own by mixing sea salt and coconut water in a water bottle, according to Ray.

When it comes to snack and meal options, Vavrek advises runners to make sure they're receiving enough calories. She goes on to say that skipping meals not only depletes your energy, but it also makes it more difficult for your muscles to recover from running.

More FAQs About Running

Here are answers to some of the most common questions about running:

Do I need to warm up before my run? How?

According to Romanov, a solid warmup is essential for running. He recommends warming up those muscles and joints by practicing workouts that imitate jogging. Light hops on both legs, single leg hops, walking lunges, and squat leaps are all examples.

How many calories does running burn?

The amount depends on factors like your current fitness level, weight, age, and workout intensity, says Morris. According to the American Council on Exercise (ACE) Physical Activity Calorie Counter, a 150-pound person running three miles at a 10-minute mile pace would burn about 340 calories

What muscles do you use for running?

The glutes, hamstrings, quadriceps, hip flexors, calf muscles, and core muscles are the key muscles recruited while running, according to Morris. However, because you need to move your arms and upper body, your shoulders and back muscles are involved.

Is there anyone who shouldn’t try running?

Before starting a new fitness plan, Scott recommends consulting with your doctor. This is especially true if you have heart disease, arthritis, COPD or other respiratory problems, or diabetes. If you have these illnesses, it doesn't imply you can't run; however, your healthcare physician may recommend changes or send you to physical therapy or rehab professionals who can help you get started with greater supervision.

What should I wear when I run?

Always check the weather forecast before going out, especially if you expect major temperature, humidity, windchill, or precipitation swings. Morris recommends layering, especially in moisture-wicking clothing, which may pull perspiration away from your body and keep you warm while running.

What are the most common running injuries and how can I avoid them?

The most frequent injuries, according to Cleveland Clinic are:right up arrow

• Iliotibial (IT) band syndrome
• Runner’s knee
• Shin splints
• Stress fracture
• Plantar fasciitis
• Achilles tendonitis
• Kneecap pain

She recommends sticking to an adequate training plan, completing strength training, doing good warmups and cooldowns, and remaining fed and hydrated to lower your risk.

Last but not least, Scott recommends keeping a running log. Much of what happens while you run is unique to you, including mood swings, refueling foods, personal milestones, new objectives, and even how you choose to wear your running shoes.

Consider running as a marathon, not a sprint, as you tune different components to stay injury-free and eager for your next run. You'll likely discover it's an activity you'll be glad you started.