I am a keen runner and love running along the sea front in my village. A recent read, ‘Survival of the Fittest’ by Mike Stroud (see blog here), included a chapter entitled ‘The Happiness of the Long Distance Runner’ which described a number of benefits that running has for the body- including many that I wasn’t even aware of!
Running, of course, works wonders for the cardiovascular system. It provides the heart and lungs with a good workout as they pump glucose and oxygen to respiring muscles. The system’s efficiency improves as the exercise increases heart size and lung capacity. More blood can be pumped around the body with each beat and oxygen is delivered to muscles quicker. Consequentially, resting heart rate and blood pressure are reduced. Running, like any cardiovascular exercise, lowers levels of ‘bad cholesterol’ (low density lipoproteins), which can cause plaque build-up in blood vessels, and at the same time increases levels of ‘good cholesterol’ (high density lipoproteins), which helps remove LDL from the blood. Running therefore helps reduce the risk of stroke and cardiovascular disease.
Running also burns calories and increases the body’s metabolic rate. It combats obesity and obesity rated problems – such as type 2 diabetes. More interestingly studies have demonstrated that the calorie burn actually continues post workout. This is called excess post-exercise oxygen consumption (EPOC) or ‘afterburn’. Once we stop exercising the body continues to take in larger volumes of oxygen than normal to recover. This oxygen is used to break-down lactic acid and repair cellular damage amongst other things. The increased oxygen consumption is accompanied by increased fuel consumption (aka calorie burn) as free fatty acids, released from fat stores during exercise, are reverted into fat stores. One small study conducted by Dr David Nieman observed an additional calorie burn of 37% after 45 minutes of exercise. These additional calories were being burnt off up to 14 hours afterwards.
The pressure exerted on the legs during running causes bone and muscle strengthening. In fact, whilst being notoriously bad for your joints, there have been claims that running strengthens the knees and helps prevent arthritis. The movement of the joints brings more fluid to the knee and reduces bone on bone friction and, as a result, reduces cartilage break-down. However, there is controversy surrounding this as those of heavier weight or poor running technique can put too much pressure on the knee when running and cause damage instead.
A study of over 55,000 adults assessed over a 15 year period has demonstrated that running increases longevity. The study analysed death rates and the amount of running performed by the participants. The analysis showed that runners are 30% less likely to die from all causes, 45% less likely to die from a cardiovascular problem and on average live 3 years longer than non-runners. A mere 5-10 minutes of running a day was shown to have a positive impact on longevity!
Running also leads to what known as ‘runner’s high’- something, as a runner, I can certainly vouch for! Running has been shown to increase levels of serotonin (an anti-depressant), the body’s natural painkillers- endorphins and dopamine- and adrenalin. The combined effect of these neurotransmitters is a high than goes beyond that of cocaine or heroin: it lasts longer, it is cheaper and is good for the body. Running is increasingly being viewed as addictive too. People are going further and pushing the limits of their body’s endurance to enable them to experience ‘runner’s high’ and arguably the even more potent elation that goes with the achievement of a goal. (see here for ‘Confessions of a running addict’)
I have to say I am thrilled that the sport I love doing has so many benefits for my health and mood; I hope to be able to continue to run for many years! So far running has not failed to improve my mood and has proven to be invaluable in exam time when I needed to de-stress!
35,868 runners achieved their goal and crossed the London Marathon finish line in 2014.
Pathway to Medicine 