Running or jogging is a popular form of physical activity. About one in five Malaysians try running at some stage in their life. Running is an appealing exercise because it doesn't cost a lot to take part and you can run at any time that suits you.  

Let's see why so many people run and what is good for them.

 

1. Increased Lung Capacity

 

 

Over time, with consistent running, your heart and lungs adapt. Your heart becomes stronger, enabling it to pump a greater volume of blood per beat, and your lungs become more powerful and capable of taking in more air per breath. As your cardiovascular efficiency improves, you’re able to run faster with less effort. Lessens the effects of asthma, helps strengthen lungs and bronchi.

 

2. Physical Strength

 

 

At some point, most of us have walked behind a runner and envied their muscular, defined calves. As long as you are properly fueling your body with enough calories and protein to support your training, running can help build muscle and increase strength. As a total-body workout, running strengthens your legs, core, and upper body. Running builds lower body strength in addition to strengthening your tendons and ligaments. By increasing the strength of your ligaments and tendons you increase joint strength and reduce chances of injuries to your ankles, hips, and knees.

 

3. Bone Density

 

 

Numerous studies have demonstrated that high-impact activities like running place stresses on bones that stimulate them to adapt by laying down more minerals within the bony matrix to strengthen the structure. Running also increases the production of bone-building hormones in the body, stimulating the body to make more bone cells and inhibiting the activity of cells that break down bone cells. Stronger bones are more resilient and less likely to fracture. Your body sends essential minerāls to bones to strengthen them when stressed. As running stresses your bones, these additional minerals help to increase your bone density over time.

 

4. Confidence

 

 

Running is a lot about goal setting and achieving things you didn’t think were possible. As such, running can help develop a sense of self-efficacy and boost your self-confidence. Once you start running, your confidence begins to grow. You’ll feel more in control of your life and your body.

 

5. Stress Relief 

 

 

Running helps to reduce everyday stress levels. Getting outside and pounding the pavement or trail is a great way to diffuse stress and tension. Running can lower the stress hormone, cortisol, which helps you feel more relaxed. 

 

6. Immune System

 

 

If you are a runner, suffer less from minor illnesses. Studies have shown that consistent running can lower blood pressure and resting heart rate, improve blood sugar control, lower triglycerides, and lower cholesterol. It can also reduce waist circumference and body fat percentage. Improving these markers of health can reduce disease risk and help you feel healthier overall.

 

7. Improves Mood

 

 

The “runner’s high” isn’t some fictionalized unicorn or elusive wonder; rather, it’s a rush of mood-boosting endorphins brought on by a long-distance endurance run. Finishing a good run can leave you feeling proud, capable, powerful, and even elated, ready to conquer anything that comes your way with a good attitude. If you suffer from depression, running can alleviate symptoms and stabilize your mood.

 

8. Overall Mental Health

 

Your body releases chemicals which help with mental wellbeing. Some studies show that regular running can have the same effects as medication in relieving symptoms of anxiety and depression. Running is encouraged during therapy and recovery to alleviate some symptoms of mental illness.

 

9. Can Connect with Nature and be Social

 

 

Though treadmills are certainly viable training tools, if you choose to run outside, running gives you a chance to unplug from technology and screens and connect with nature. Much of our lives takes place inside these days, but research shows that exercising outside independent of any other factors provides significant mental health benefits over indoor workouts. Whether you find a peaceful wooded trail or a local park, getting outside while running is a sure way to soak up some vitamin D and fresh air.

 

There are thousands of running groups and running clubs all over Malaysia, that enable new and veteran runners alike to connect and enjoy miles together. You may meet a whole new group of buddies and develop relationships that last a lifetime.

 

10. Weight Loss

 

 

Running is a metabolically demanding exercise and burns a lot of calories. In fact, running is one of the most efficient types of exercise when it comes to the number of calories burned per minute, so if fat loss or weight loss is your goal, running can contribute to creating the calories deficit you need to burn fat. You burn 705 to 865 calories/hour. Fat moving Up-Down helps break your fat down.

 

Some runners choose to participate in fun runs, athletics races or marathons. If you are interested in competing with other runners, you can visit Howei.com to see more running events.