13 Reasons to Run

1. Slow down the Ageing process
Yes really! As you age, your body composition changes and you start to lose muscle and gain fat. Not good news, since a healthy ratio of muscle to fat is associated with a lower risk of chronic disease. What’s more, researchers at King’s College London have found running may protect against the ageing process by preserving the length of telomeres (structures at the end of chromosomes that carry genes). Telomeres normally shorten as you grow older, and are considered a biological indicator of ageing.

2. Strengthen your bones
Osteoporosis affects more than 200 million people worldwide. But researchers at the University of Missouri have found running to be more beneficial than resistance training for bone density, as it stresses the whole body, especially the hips and spine.

3. Lose weight
When it comes to burning calories, few sports are better than running. How many calories you burn will depend on several factors, including your weight, fitness levels and the speed at which you run, but as a rough guide, expect to burn between 100 and 150 calories for every 10 minutes you run.

4. Lower cholesterol
Running increases the levels of HDL cholesterol (the ‘good’ kind) in your body, according to the National Runners’ Health Study. Great news, as this lowers your risk of stroke or heart attack.

5. Increase your brain power
Running has been shown to increase mental skills and brain volume, according to research at the University of Illinois. Just 30-60 minutes of aerobic exercise three times a week can help slow down the effect of ageing on the brain.

6. Stabilise your blood sugar
Running can significantly reduce levels of insulin – a hormone that carries sugar to the tissues for energy. ‘This may be one of the most important health benefits of running,’ says Ian Craig, sports nutritionist and personal trainer. ‘Running can improve the sensitivity of tissues to insulin, enabling more sugar to be used for energy rather than stored on the belly.’

7. Lower your blood pressure
Regular running is a great way to improve the health of your arteries and pulse rate. It also lowers blood pressure, a key risk factor for heart disease.
8. Breathe more easily
Aerobic workouts, such as running, force you to breathe more deeply, strengthening muscle function and boosting your lung potential. Good news, particularly if you suffer from respiratory conditions, such as asthma, or want to boost lung health.

9. Boost cardiovascular health
Running is an excellent cardio workout that increases circulation and aerobic capacity beyond what is considered normal for your age.

10. Protect against cancer
Various studies have shown that running increases the activity of the antioxidants and enzymes in the body that protect against cancer. For example, an 11-year study of 32,000 women published in Breast Cancer Research found women who run produce a less potent form of oestrogen than their sedentary counterparts, reducing their risk of breast cancer by a third.

11. Enhance immunity
Boost your immune system with a morning jog. Running 30 to 90 minutes a day, several times a week, increases the circulation of immune cells, which enhances their activity against germs and destroys viruses.

12. Reduce stress
Need a calming influence in your life? Not only does running increase your endorphin levels (the feel-good hormones), it can also lower the stress hormone cortisol.

13. Improve your quality of life
Want increased energy and a more positive outlook? Then go for a run. GB Triathlete Tamsyn Lewis says, ‘Running is a lifeline and the boost to your health is awesome. Your vitality increases and your mood improves. You can’t beat it!’

Content provided by Women's Running