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Running is considered one of the most effective forms of exercise – all you need is a comfortable pair of running shoes to begin your journey to better health. While most people know this, not everyone can maintain the habit. Many people might run a few times and feel some improvement, but this is often just a short-term psychological effect. To truly benefit from running, consistency is key. So, what are the benefits of consistent running? Let’s explore them together!
Health Benefits of Running:
1. Eyes
People who maintain long-distance running spend about an hour daily looking into the distance, which provides excellent relaxation and rest for the eyes. For school-age children, encouraging daily running can significantly reduce the risk of myopia.
2. Neck, Shoulders, and Spine
People who spend long hours in front of computers often experience neck and shoulder discomfort. Proper running posture requires maintaining an upright back while staying relaxed, and long-term running helps improve neck and shoulder health.
3. Heart
Regular running strengthens the heart and cardiovascular system. It not only increases maximum oxygen uptake but also significantly improves oxygen supply to various organs, enhancing their efficiency. Additionally, medium to long-distance running accelerates blood circulation, ensures sufficient blood supply to the coronary arteries, and prevents various heart diseases. Lower body movement also helps promote venous blood return to the heart, reducing the risk of venous thrombosis.
4. Blood
A strong cardiovascular system gives runners better blood quality than the average person. Long-term adaptations to medium and long-distance running help improve metabolism and reduce blood lipids and cholesterol levels.
5. Lungs and Respiratory System
Long-term medium to long-distance running can enhance lung function and increase lung capacity. Regular training exercises respiratory muscles, increases ventilation volume, and strengthens lung function. Personal experience suggests it may even help with seasonal allergies.
6. Liver
In medical examinations, blood vessels are clearly visible on a healthy liver. Running helps eliminate fatty liver, which has been verified by many runners’ experiences with significant results.
7. Abdomen
Many people dream of having flat or defined abs. While many fitness trainers’ advice and popular ab exercises can help strengthen abdominal muscles, you still need aerobic exercises like running to reduce the fat layer. Consistency is key, as abdominal fat is particularly stubborn and can quickly return with any lapse in exercise.
8. Waist and Hips
The impact of running on body shape is first reflected in these areas. Many runners share this experience: while their weight might not decrease significantly after starting running, their body shape improves notably, especially around the waistline.
9. Knees
Some say running has many benefits but can harm the knees, which is partially true. Most dedicated runners have experienced knee pain at some point. However, conversations with runners who have maintained the habit for over ten years reveal that while they faced similar issues when starting, their knee strength gradually improved with increased running volume and strength training.
10. Muscles
Regular runners not only have firmer, more elastic muscles but also experience significant changes in muscle tissue. The number of capillaries in a given muscle volume increases significantly, leading to more efficient oxygen and nutrient delivery. This might be one reason why runners tend to be more cold-resistant.
11. Digestive System
Medium to long-distance running can improve mood, enhance appetite, boost digestive function, and promote nutrient absorption. More enviably, runners seem to maintain their weight regardless of their diet!
12. Overall Muscular Development
Long-term medium to long-distance running strengthens respiratory muscles, cardiac muscles, neck muscles, thoracic muscles, arm muscles, and muscles in the waist, hips, thighs, calves, and feet. These areas become less likely to accumulate lactic acid or carbon dioxide. Running can be considered the foundation of all sports, positively influencing participation in other physical activities.
13. Skeletal System
Long-term medium to long-distance running can increase joint strength, enhance ligament flexibility, and increase bone strength and density, preventing age-related osteoporosis. Looking at elderly participants in marathon events demonstrates just how strong runners’ skeletal systems can become.
