11 reasons to start running. How can your body change?

Running burns a lot of calories and fat.

Running is one of the sports that requires a lot of energy. Therefore, it is not surprising that if a person is trying to lose weight , he often starts by putting on sports sneakers and going for a run.

The number of calories burned while running depends on many factors. Some of the most important ones include, for example, age, running speed, running length, terrain or your weight.

To better understand the number of calories burned, consider an example: [1]

● A runner weighing 60 kg and running at 10 km per hour burns about 617 kcal.

● A runner who weighs about 80 kg and runs 10 km per hour will burn approximately 823 kcal during this time.

What might this number of calories actually look like?

So if two of our runners decide that they don't want to lose weight, but instead want to replenish the calories they burned, they shouldn't forget about a quality post-workout snack.

It could look like this:

● A female runner will supplement the 617 kcal burned with the following snack: 50 g oatmeal (193 kcal), 150 g 0% fat Greek white yogurt (86 kcal), 30 g chocolate protein (115 kcal), 100 g banana (94 kcal) and 22 g peanut butter (132 kcal)

● Male runner will supplement the 823 kcal burned with the following snack : 80 g oatmeal (309 kcal), 200 g 0% fat Greek white yogurt (115 kcal), 30 g chocolate protein (115 kcal), 100 g banana (94 kcal) and 31 g peanut butter (187 kcal)

What if our runners decided to keep their old lifestyle habits and nutrition, but added an hour of running three times a week at a speed of 10 km/h per hour?

If we do not take into account the adaptation of the body and other side factors that could affect the result, then in half a year (26 weeks) they would have achieved the following results:

● A (female) runner will be able to burn approximately 48,126 kcal (calculated as follows: 617x3x26).

will be able to burn approximately 64,194 kcal during this time (calculated as follows: 823x3x26).

One kilogram of fat is approximately 7700 kcal. This means that in six months a runner (female) will lose about 6.3 kg of fat, and a runner (male) - 8.3 kg of fat . The only thing they will need to do is go for an hour's run three times a week. Do you think this is not such a problem?

And as a bonus to the calories burned, you get a firmer body with a noticeably lower body fat percentage and less noticeable cellulite.

From the calculations it is clear that this sport is truly an excellent tool for burning calories. Plus, if you regularly run several times a week, you don't have to worry about eating dessert with a cup of coffee every now and then.
You can do this even if you are trying to lose a few pounds. Just be careful not to make this exception commonplace.

Useful tips

Before each run, be sure to do exercises, stretching, and also pump up your abs. This will awaken your body and mind. You shouldn’t eat a lot before a cross-country race, or it’s better not to eat food at all for several hours before it. But if you want, then eat the lightest food, for example vegetables, cereals.

Don't forget about your favorite musical accompaniment. Music will give you optimism during your morning or evening run. Get the most out of your achievements by marking your records in a notebook.

Another huge plus if you run in a stadium or park. These 30-50 minutes will connect you with nature and open your mind to new ideas and thoughts. After all, it is known that unity with nature has a positive effect on absolutely all people. Many poets and artists draw their inspiration from it.

Choose the most comfortable clothes for yourself that are not too tight and do not stick to your body. A lot of things depend on comfort: mood, desire, incentive. They may disappear due to unpleasant sensations from clothing and shoes.

Drink water as desired: before, during, or after your run. But be sure to drink, ensuring your body is hydrated and avoiding dehydration. The water should be still, with a small amount of salts. Mineral water can dry out your mouth and thereby complicate the absorption process.

When choosing methods for losing weight, the best one is running. It has a number of advantages, maximum benefits and excellent results not only in weight loss, but also in improving health and well-being. Without exaggeration, we can say that running has health benefits!

Your physical condition will improve.

You probably know that feeling when you have slept a little in the morning and realize that your bus will arrive in a couple of minutes. From this second the war against time begins. At first you will only speed up your pace a little, thinking that you still have time, which will change to a sprint to the bus. And how does it end? Most often late...

If you start running regularly, this scenario will become a thing of the past. Your body will gradually get used to this activity, which will be reflected in the fact that you will be able to run faster and longer distances.

If you are a beginner, you should increase the load gradually. It is possible that for the first time you will only run 100 meters and then walk further. This is completely normal, even this type of activity has its own name - Indian running . This type of running involves running at a slow pace and then moving to a faster pace. Once you regain your breathing, start running again and repeat the interval.

However, over time, you can lengthen the running part and shorten the walking part until you get to the stage where you find that you no longer need to take a walking break because you will be able to control your breathing for a long time.

Runners for whom longer periods of continuous running are not a problem may also benefit. There are many possibilities, try for example:

• increase running speed
• increase distance traveled
• include an uphill route
• try HIIT, where you alternate high-intensity intervals with looser intervals [2]
• try repeating an uphill sprint followed by a downhill run
• Professionals can try, for example, a combination of running and bodyweight exercises, where, for example, they run for 10 minutes and then do 30 push-ups, 30 jump squats and run further, this way they can combine any distance with any exercises.

As you can see, there is a lot of room for improvement, you just have to choose. However, always pay attention to your current physical condition to avoid causing health problems. There is a time for everything, and if you persevere, in the end you will be rewarded, for example, in the form of a run to the bus without shortness of breath and with a smile on your face.

You will improve your health

Regular running will affect not only your appearance, but also your health. It is generally recommended to do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. This is truly the minimum that everyone should adhere to. We can easily cover this with running. [3]

Regular exercise will strengthen the heart and lungs, which will improve our cardiovascular system. This can manifest itself, for example, in lower blood pressure or a reduced risk of heart attack. Through running, we can train the heart muscle to such a level that the heart requires fewer beats to pump the same amount of blood because the amount of blood the heart sends into the bloodstream per beat increases. When running and other sports, we can save our heart a lot of work and effort. Other benefits may include, for example, lowering cholesterol levels or reducing the risk of osteoporosis.[3]

In extensive research, it has been found that regular physical activity may even reduce the risk of bladder, breast, colon or stomach cancer. [4]

Regular running also benefits your immune system . When you run, your heart rate increases, which also increases your blood circulation. The body gradually begins to challenge the cells of the immune system - lymphocytes (a type of white blood cell) to speed up the fight against possible threats (pathogens). After you start running, the number of immune cells increases several times. 10-15 minutes after completing the run, the number of cells returns to normal. However, their numbers then drop below normal levels and they may take several hours to return to their normal levels. This period is called the "open window" during which the body may be more susceptible to disease. However, this possible susceptibility was refuted by Campbell and Turner, who found that during this time the immune cells did not disappear, but simply appeared outside the blood and looked for infection , which is exactly what they would be expected to do. We call this process immune surveillance. [5] [6]

From these facts it follows that the so-called “Open Window” is not as terrible as it might seem at first glance. However, the truth is that as the intensity and duration of exercise increases, the risk of a temporary decrease in immune system function increases. It can also lead to overtraining, which prevents the body from recovering sufficiently and therefore may be more susceptible to illness.

However, if you include running in your daily life and pay attention to sufficient regeneration, your body's defenses will be strengthened and you will become more resistant to the viruses and bacteria that surround us.

Improves the functioning of the cardiovascular system

It has been proven that a person who runs every day reduces his risk of becoming a victim of cardiovascular disease by 40-45%. Everyone knows that while running, the heart actively trains. This happens as follows:

• you start jogging, and your heart rate begins to gradually increase;
• an increase in the number of heart contractions “forces” the heart to work faster to effectively cope with this load;
• the heart muscle gradually strengthens.

By jogging every day, you give the heart muscle an unusual load. The body, in order to successfully cope with this load and adapt to new conditions, begins to increase the endurance of the heart, strengthen it and increase strength. In a month you will get rid of tachycardia and you will feel much better. Your heart will beat smoothly and rhythmically, and your blood vessels will dilate, thereby improving the supply of tissues with nutrients.

Daily jogging not only has a positive effect on the functioning of the cardiovascular system, but also increases blood circulation, due to which the body is saturated with oxygen.

You will be able to strengthen your psyche.

It may not surprise you that running, like other physical activities, has a positive effect on reducing stress levels in the body . First of all, it helps to reduce long-term stress , which negatively affects not only the already mentioned immunity.

If you regularly play sports, you will definitely recognize the feeling when you can’t concentrate all day, everything falls out of your hands, and so you go in for sports. What about after training? All problems suddenly seem easier, and some of them may disappear completely. [9]

That's exactly how it works with running. You'll have even more fun if you decide to run outside in nature. Autumn is the perfect time of year for such activity. It's not too hot and not too cold, and you get some sunshine to get your vitamin D.

It also has a positive effect on your mental health . Unfortunately, its levels are lower, especially in the autumn and winter months, so it would be better to focus on fish consumption or supplements, for example. [10]

And if you are constantly thinking about what else is waiting for you, what is happening at work, etc., we recommend that you create your favorite playlist that you are guaranteed to enjoy, or try listening to podcasts. You will need to focus on the content of the spoken word so that you do not have the opportunity to think about your problems. If you want to learn something from the world of fitness, you can listen to our podcast, for example.

You will become more disciplined.

Sticking to your goals can be quite challenging in the first few days or weeks. To do this, you need to set only realistic goals. To begin with, it will be enough if you go for a run just twice a week. Promise yourself that you will run on Mondays and Thursdays, for example, and really stick to the plan. Even if you don’t want to, the weather is not suitable, it’s windy outside, etc., etc.

You don't have to run for an hour. It may only take a few minutes to get started. It is important that you start working on a new habit. This is the only way to truly maintain discipline. If you feel like it's really not your day, start jogging with all your remaining energy, and the rest of the time just walk. The main thing is that you didn't miss your run.

The discipline you create while running can then be transferred to other areas of your life. If you can plan your run and actually manage it, why not complete a task you've been putting off for, say, a week? In the same way, you can also schedule days when you will dedicate yourself to, for example, cleaning or cooking for the following days. You might be inspired by How to Prepare Meal and Lunch Box Effectively?

With a set plan and acquired discipline, you'll know exactly what activities await you that day, so you won't have to think about them at the last minute. In addition, you will avoid chaotic completion of several tasks at the same time or, conversely, painful procrastination of tasks , the time to complete which you will simply lie in front of the TV. The bonus will be a good feeling from achieving goals and confirmation that you will achieve all the goals you set for yourself, and in addition, you will have more time for yourself thanks to planning.

The first week was the hardest

“The conditions were just perfect for my run,” says Jessica. — It was a clear, sunny Monday morning and warm enough to wear a T-shirt. However, I won't lie - it was very hard. I forced myself to move forward every minute out of 30.”

At first, the girl often started walking, because she knew that she had to let herself get used to it. She timed herself and walked quickly for three minutes, and then ran for six minutes. But the most important thing is that she did not stop.

According to Jessica, no matter how difficult the first run was, after it she experienced amazing sensations and a surge of strength. “I haven’t worked out for a long time and I’ve forgotten what it’s like to feel my body like that,” says Booth. The next few runs were harder, due to the fatigue from the previous training and bad weather. All week there was a light drizzle and fog, which clearly did not contribute to cheerfulness. The other problem was that Jessica's legs were incredibly painful. As a result, at the beginning of her journey she had to force herself to move on.

You will save time

How many times have you heard someone (maybe even yourself) make the excuse that you don't have time to exercise? For a very busy person, it can be difficult to organize time to go to the gym.

If you count:

● A trip to the gym (20 min), entrance fee, change of clothes, preparation in the locker room (10 min), training (60 min), chatting with friends (10 min), shower after training (10 min), drying hair, to avoid catching a cold while walking home from the gym (10 minutes), driving home (20 minutes), disassembling a sports bag (5 minutes).

● In general, working out can easily take up 140 minutes a day , not everyone can afford it if they go to work, after all, we all have to go shopping, take care of the family and so on.

Now let's compare it to running:

● Put on sportswear (5 min), jog (60 min), take off sportswear (5 min), take a shower (10 min).

● And the result? Thanks to jogging, almost an hour of time is saved . During this time, you can have time to prepare food for the next day, have dinner and still have time to clean the kitchen.

So now you definitely can't use time as an excuse.

Running program

A universal program for beginners.

Differences in training for men and women

For weight loss, women are better suited to long-term, intense exercise. Nutrition plays a big role. Without giving up carbohydrates, it is difficult for women to lose weight even with regular physical activity.

It is easier for men to exercise actively, but in a short period of time. Higher testosterone levels make it easier for them to build muscle mass. For women it takes longer.

You will save money

If you decide to replace your gym workout with regular jogging 3 times a week, you will definitely feel the difference . If you consider that on average, entrance to the gym costs about 100 UAH, you will save 300 UAH per week. And although this is not a dizzying amount, it is already 1200 UAH per month and 14400 UAH per year, this is a decent amount, right?

Since you're saving so much money and constantly working on yourself, you'll be able to treat yourself to something! Buying sportswear is ideal for this occasion. Not only will you be rewarded, but you will also gain new motivation . After all, it would be a shame to have new sportswear just sitting in your closet.

You will be able to explore the surrounding area.

Surely you have already memorized your way to work, from work, to shops, cafes and the like. But do you know where the alleys behind your house lead that you don't usually go? You might be surprised by what's hidden in your area. Maybe a few miles from your home you'll find a field you've never seen, or maybe you could run through places you've frequented before to see how they've changed. There are many possibilities.

And if you feel like nothing in the area will surprise you, try turning to Google Maps to find more interesting places in nearby areas. You don't have to run right outside your house; you can walk a short distance, then jog and return by public transport or car.

Another way to see something new while jogging is to ask someone you know to ride with you in a car and drop you off after a few kilometers. Then you can run home. No running back and forth, just home, this way you can explore more distant places. However, in this case we recommend using a phone with GPS. After all, it is very easy to get lost in an unfamiliar environment, so a planned 10-kilometer run can become 15-kilometers of misery.

You will be able to meet new people

Most likely, sometimes while jogging someone waved at you or simply smiled at you. No, girls, this does not mean that you have your first fan. Rather, this behavior reflects the mentality of runners and, more generally, communication within the sport . Runners love to greet each other and newcomers as a way to show their support, because every runner knows how difficult getting started can be.

People who regularly meet on their routes sometimes chat or run one kilometer together. Knowing that you are not alone in this can help you a lot, especially in the beginning. And if you want to test your strength and fitness level, you can take part in a race, where you will meet other people with the same interest, and, in addition, you will have a great sports experience that will motivate you to continue training.

Running Features

The concept of this sport consists of everyone determining their own pace, speed and time for the process itself. The accepted norm is a morning jog combined with exercise. But this time is not suitable for everyone. Many people go to bed early and wake up early, which makes for a great workout in the morning. But a significant proportion of people go to bed late, and in this case the person is not yet awakened early in the morning, which has a strong impact on the heart rate. Therefore, it is worth thinking individually about the question of whether it is possible to run in the morning every day?

If you are a morning person by nature, then feel free to choose an early time for a run. Once you decide on the time, the question arises: is it possible to run every day? For better results in well-being and mood, a daily cross-country run of 30-50 minutes is optimal.

If you are a night owl, running in the morning may not only not bring benefits, but also harm you. After all, by its nature, your body has not yet woken up and, even by forcing yourself to run, a person will create a load on the heart muscle. In such cases, is it even possible to run? Every day in the evenings, jogging will be an ideal sport for night owls. But here we mean no later than before bedtime, but 2-3 hours before bedtime.

You will become more confident

So let's summarize. Thanks to running, you will easily lose weight, improve your physique, health, sleep, feel more comfortable, you will become disciplined, meeting deadlines in all areas of your life will become a matter of course for you, you will save time and money, with which you can buy new sports clothes and you will also make new friends. What else do you need to feel better? We think these benefits might convince you to start jogging. You just need to run a few kilometers several times a week.