That’s where this section comes in handy. If you ask me, it’s actually the easiest thing to do in the world-as long as you follow beginner running rules. If you do that, you’ve already gone farther than 82.5 percent of the population (a totally bogus statistic that I made just to make a point!), so give yourself a pat on the back. The hardest part about taking up running for the first time is actually taking the first step. In fact, it’s not overwhelming, complicated, nor expensive. You won’t have to sacrifice an arm and a leg to the running gods to get started.
#MONTH LONG RUNNING CHALLENGE HOW TO#
Part 2 How to Start Running? – The Exact System You Need Note – Check out my “ who invented running” guide. I can go on and on about the benefits of running, but that’s a subject for another day.īy now, I hope you’re sold on the effectiveness of running for achieving total fitness and health. Improving HDL (the good cholesterol) levels,.
Running helps reduce cardiovascular disease risk by: Protects you Against Cardiovascular DiseaseĪccording to a study published in the Journal of American College of Cardiology, regular runners have a 45 percent lower risk of death from cardiovascular diseases, and running for no more than five minutes every day can slash the risk of cardiovascular disease by nearly a half. Starting an exercise routine helped subjects to improve the quality of their sleep in a study conducted at the Stanford University School of Medicine. Those who run on a consistent basis in the morning improved their sleep quality, according to a study published in the Journal of Adolescent Health. Sure, running doesn’t cure cancer, but according to plenty of research, hitting the pavement on a regular basis might help prevent this notorious killer.Ī review of more than 170 epidemiological studies has linked regular exercise to a lower risk of certain cancer.Īccording to study, even the simple activity of walking, at least seven hours per week, can help women reduce the likelihood of breast cancer by up to 14 percent than their more sedentary counterparts. Running also strengthens the ligaments surrounding the joints in ways that lower-impact exercise routines ignore, which can help you prevent joint pain. Running boosts the amount of oxygenated blood that makes its way to your joints, thereby increasing oxygen delivery and toxins removal. Plus, their ability to solve complex problems also increased by 20 percent. Running Improves Mental FacultiesĮvidence suggests a strong correlation between regular aerobic exercise and a decline in age-related mental decline, especially when it comes to vital functions such as task switching, problem-solving and working memory, according to a study published in Psychonomic Bulletin & Review.Īccording to a study published in Perceptual and Motor Skills, subjects performed 20 percent better on standard memory tests after completing a short treadmill session than they did before working out. While running, your body releases mood-boosting and good-feel hormones, such as endorphins, and you increase your heart rate, which helps reverse damage to the brain caused by stressful experiences, according to research.įurthermore, running can also slash your risks of developing tension headaches and migraines, according to a study. Research has also shown that running increases the “after-burn,” or EPOC (excess post oxygen consumption), which is the number of calories you burn after a workout. Running at a hard effort can burn up to 800 calories per hour-more calories than when opting for the stationary bike, the stair climber, or the rowing machine, according to research from the Medical College of Wisconsin Here’s what you stand to gain by becoming a regular runner. Part 1 – Get Motivated – What Running Does to Your Bodyįirst things first, let’s dive into some of the reasons that running rocks! If lack of motivation is the reason keeping you away from taking up running, this section should be enough to change your mind. How to take your training to the next level.The exact gear to have and how to choose it.The exact beginner running plan you need.How to start a running program as a beginner.The science-backed health benefits of running.Inside today’s lengthy post, I’ll be digging into the following This guide will walk you through the steps necessary to build up your running knowledge and mileage with confidence and ease so you can make the most out of training without risking injury or burnout.īy the time you finish reading it, you’ll never have to wonder, “how do I start running?” I started running roughly a decade ago, and along the way, I’ve helped thousands of beginners run injury-free and train for the first, so in today’s post, I’ve put together everything you need to know to become a runner. Looking for answers on how to start running?
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