DOLCE LIFESTYLE: 10 Benefits of Running

DOLCE LIFESTYLE:
10 Benefits of Running

by Samantha Coogan, MS, RDN, LD

We love strength training here at The Dolce Diet and will always recommend you incorporating it into your workout routines. Who doesn’t love squatting heavy? However, your cardiorespiratory endurance is also very important. Keep in mind, don’t overdo the cardio as it could start to make you catabolic, in which your body will start breaking down functional muscle. Just keep a good balance between your cardio and strength training workouts. Below are a few reasons that running is a great cardio workout and the benefits it can provide to you.
1. Improved Mental Health
When we exercise, our brains release endorphins, which make us feel happy and satisfied. A quick run can give you a quick burst of endorphin production, especially if you’ve had a rough day. They don’t call it a “runner’s high” for nothing.
2. Increase Strength
Running is very much a lower body workout, and can improve lower body strength along with joint and tendon strength.
3. Reduced Blood Pressure
The arteries expand and contract when running, which will improve blood pressure overall, allowing for adequate blood flow when your organs and brain need it most.
4. Reduced Asthma Symptoms
This may seem counterintuitive, but running can actually strengthen your lungs and bronchi, which will only improve asthmatic symptoms and outbursts.
5. Increased Bone Mineral Density
When the body is stressed, minerals are sent to the bones to help keep them intact. Running is voluntary stress placed on the body, so during your jog, your bones will be dumped with density-improving minerals.
6. Strengthened Immune System
Like any type of exercise, the more you do it, the better your immune system tends to be. You expose yourself to oxidative stress and other factors, but your body becomes better able to adapt and fight off infection due to an increased exposure to foreign bodies and stress.
7. Reduces Risk for Diabetes
Running aids in insulin sensitivity and is a good way to try to avoid insulin resistance. Exercise in general has an insulin-like effect on the blood, so any movement is helpful for those with diabetes, or those right on the cusp of diagnosis.
8. Weight Loss
Depending on intensity and duration, you can burn 705 to 865 calories per hour.
9. Improved Joint Strength
By strengthening the ligaments and tendons, you improve your joint strength, which puts you at less of risk for injury.
10. Increased Self-Confidence
The more you run, the better you feel mentally, physically and emotionally. Wellness is all-encompassing, and running helps get you to that spot.

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