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We all know that runners are some of the healthiest people around, but what happens if you run every day? You might expect your body to get used to it and for the benefits to start going away after a while, but instead of tapering off, these runners end up with even more benefits than when they started! In this article, we’ll look at how running every day can improve your body and mind and even help you save money along the way.
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Whether you’re a casual runner or someone who runs ultra-marathons, it is no secret that running has a positive impact on your overall health and well-being. However, what you may not realize is that running can also help improve your mood and attitude, making it an excellent way to combat stress and depression. Studies have shown that aerobic exercise such as running increases levels of serotonin (the feel-good hormone) in your brain, making you happier and more optimistic about life.
If you are feeling down, try going for a run; chances are you will come back feeling refreshed and ready to tackle whatever challenges come your way.
Studies have shown that running can lower your chances of developing heart disease, certain cancers, and other chronic conditions. A 2009 study published in Medicine & Science in Sports & Exercise (known as the gold standard for exercise science) concluded that runners live about three years longer than people who don’t run at all.
The researchers calculated that if you start running when you’re 30 years old, you could add nearly nine healthy years to your life! That sounds like an amazing return on investment—and it doesn’t even take into account how much more active and fit you will feel while you are living those extra nine years.
The benefits of running aren’t just physical—you can also read a lot about your mental health. A study published in Medicine & Science in Sports & Exercise shows that just three 30-minute jogs every week not only helped participants shed pounds but also boosted their moods and made them feel more positive about their lives.
Staying active is one surefire way to boost your productivity at work, too. Research suggests that people who exercise regularly are less likely to call in sick than those who don’t; plus, they tend to be more engaged with their jobs and perform better overall.
If you’re thinking about giving running a try, or if you’ve been running for years but want to take your game to another level, mindfulness is an important quality to develop. Mindfulness is all about being present in your life.
It means that instead of worrying about what happened yesterday or stressing out over what might happen tomorrow, you focus on living in and enjoying each moment as it comes. The benefits are huge: Increased productivity, better focus, less stress—and even better health and well-being overall. To learn more about how to incorporate mindfulness into your daily routine, check out our guide on how to start meditating today.
Reducing Mental Clutter
Running clears your head in a physical way that’s difficult to replicate. It helps you focus, think clearly, and even reduce stress (for a time, at least). If you’re trying to brainstorm your next business idea or struggling with writer’s block, take a jog to clear your head. You may find clarity in places you didn’t expect.
Plus, if you run every day, it will become an integral part of your routine—meaning you won’t have to think about it when inspiration strikes. You can just lace up and go.
Improved Sex Life
If you exercise regularly, your sex life is bound to get better. A 2014 study found that people who have more sex tend to be healthier and have more energy, which directly affects how often they’re interested in having it. Regular exercise also boosts blood flow to all parts of your body—including your genitals, which may boost arousal and sensitivity.
And according to a recent Italian study, running can increase testosterone production by up to 42 percent for at least an hour post-run. That means you’ll not only feel good during your run but long after.
There’s no doubt that running can help you lose weight. If you look at many successful marathoners, you’ll see that their training regiment often involves 2-4 long runs a week. The key is to not overdo it—start slow and increase your mileage by no more than 10% each week. You should also monitor your calorie intake.
As a general rule, runners need about 200 calories per mile for every pound they weigh. For example, if you weigh 150 pounds and run 3 miles every day, you’ll burn 450 calories per day (150 x 3). If your goal is to lose 1 pound per week (1 lb = 3500 calories), then add 500 calories per day to your diet.
Higher Energy Levels
Studies have found that people who run regularly are more energetic. Even if you don’t feel like working out, you can do it on a whim and still find yourself with enough energy to power through your day. Regular running can also stave off chronic fatigue syndrome and help you wake up without an alarm clock in the morning. Find time to run before work, or jog over to your lunch break for a mini workout!
Other Health Risks Reduced Or Gone
Regular runners are less likely to experience cancer and diabetes, are less likely to die from heart disease, and have a lower incidence of Alzheimer’s. Among people who do suffer from heart disease, running reduces many risk factors for it by lowering blood pressure, triglycerides (potentially-heart-disease-inducing blood fats), and even slowing or reversing the thickening of heart muscle walls.
Your body only has so much energy to allocate each day, and running takes a lot of it. Running depletes certain amino acids in your muscle cells, which are needed for sleep regulation, Dr. Budoff says. Without enough of these amino acids, you may have trouble falling asleep or staying asleep.
(See #4 on our list for more on how sleep affects weight loss.) One study found that people who didn’t get enough shut-eye were more likely to gain weight over time than those who did. (Learn more about why getting a good night’s rest is important.)
Running every day can improve your body and mind and even help you save money. A 2009 study concluded that runners live three years longer than those who don't run. Just three 30-minute jogs a week can help you shed pounds and boost your mood. If you're thinking about giving running a try, mindfulness is an important quality to develop. Running clears your head in a physical way that's difficult to replicate.
It helps you focus, think clearly, and even reduce stress (for a time, at least). Runners need about 200 calories per mile for every pound they weigh. If you weigh 150 pounds and run 3 miles every day, you'll burn 450 calories per day (150 x 3). Add 500 calories a day to your diet if you're trying to lose weight.