Ready, set, RUN!

Shake off those extra kilos

Let’s not deny it: Losing weight is the major goal of most fitness programs, or the shining light at the end of the sweaty tunnel. Well, guess what? Running is the easiest and quickest way to blast calories and shed unwanted layers. While sprinting ultimately burns the most calories, jogging and even brisk walking are just as beneficial. For example, a 60 kg woman jogging at 10 km per hour can burn around 287 calories. Of course, the golden medium is interval training. Be patient, though: The weight won’t fall off instantly, but you will notice a difference in time. Consistency is key!

Live longer

Jogging has been proven to increase your lifespan. Experts say regular running can reduce the risk of death by increasing cardio fitness and bone mass, improving thinking and memory functions and lowering inflammation. How about that?! The only condition is, you need to run so you’re a little breathless. Imagine yourself jogging with a friend. When you are at the stage when you’re working hard but can still hold a conversation, you’re doing it right! The best part is, studies say you can increase your lifespan by running just two hours a week – too easy!

Sleep better, feel better

Running just 30 minutes a few times a week can cure your sleep issues and that annoying bout of insomnia. In fact, a study published by the Journal of Mental Health and Physical Activity says that it can improve sleep quality by 65 per cent. Why? Running puts your body under some strain and leaves it craving rest, which therefore helps you sleep like a log. Also, all that adrenalin is an all-natural, major energy boost. Try going for a light jog in the morning before work or during your lunch break and see the difference. Thanks to the feel-good chemicals pulsing through your body, running is known to elevate mood. Running is easy and repetitive, and it great for zoning out and reducing stress levels. Yay for endorphins!

Get lean

Have you always wanted a lovely lean and strong body? Well, start running and you’ll be on track to toning your body. In order to maintain muscle as you age, you need to exercise. There’s no way around it. Running strengthens your legs, back, and abdominal muscles, the major areas of your body that contribute to that lean and healthy-looking physique that we all know and love. Throw in a few hill runs here and there or take on a fun run and you’ll see and feel the benefits even more. Combine running with some resistance and strength training and you will definitely notice a difference! If you’re just starting a running program, however, start off slowly and build up the intensity of your runs as you get fitter.

A leg up on sickness

Experts have linked cardio activities like running with a reduced risk of many cancers, including some of the scariest: colon, breast, and lung. Incredible, but true. Cancer is one of life’s greatest mysteries, but we do know that genes as well as lifestyle factors often come into play. Here’s another hidden benefit: Running gives your heart a great workout. The faster you run, the harder your ticker works, and the stronger it gets. Running can also boost your immunity, and can help to ward off the common cold by up to 20 per cent. Breaking a sweat on a regular basis will give you a better chance at a long and healthy life. If you’re new to running, try enrolling in a running club or signing up for a fun run to kick-start your journey to better health.

Running is the no-excuse sport that’s just bursting with benefits. All you need is a pair of runners and a supportive sports bra, and you’ll be hitting your running stride in no time.

More health tips

Apps to help with weight loss
Foods to boost metabolism
Incidental exercise: How to shake off that winter weight