You may have noticed in the early mornings on the roads or around local parks, more and more runners popping up in their numbers, some solo, and some part of groups. There are several benefits to running such as losing weight, strengthening muscles, and relieving stress.
Founder of LDN Mum’s Fitness and personal trainer, Sarah Campus, explained how running can strengthen someone’s body and help them lose weight. She stated that running is good for “weight management by burning calories and boosting metabolism. [It] strengthens muscles and bones by building not only lower body strength but also upper body strength and core.”
Expert Sarah Campus leads a running club at Soho House. Personal trainer and running coach from Active Careers, Luke Hughes, shared additional physical benefits of running. He noted, “Running can lead to improvements in overall bone density as the constant repetition when we run is your muscles pulling on your bones, and this stress results in your bones reforming stronger to combat this stress.” Luke added, “Individuals that run regularly simply tend to live longer and have a lower mortality rate. One long-term study showed that those who run had a 30 to 45 percent lower adjusted risk of all-cause and cardiovascular mortality, simply meaning if you run regularly, you’ll probably end up living longer.”
For those looking to start running, both experts emphasized that there are no barriers to entry. Sarah suggested, “Start small and slow and focus on that one percent but increase by one percent with time or distance each time you go out for a run. Alternate between walking and jogging. Set manageable and realistic goals and track your progress. Join a run club or run with a friend – socially it’s fun and can keep you motivated and accountable.”
Luke recommended using the 80/20 method, which focuses on going at a pace where you can hold a conversation for 80 percent of the distance. This could be a brisk walk or a slow jog, while for the remaining 20 percent, try and push your body. He stated, “The 80/20 principle is harnessed by world record holders, Olympic athletes, and casual runners alike as it allows your body to actively recover from your harder sessions and keeps you feeling fresh; while still building your aerobic base and improves how your body utilizes fat as an energy source meaning that over time, you will enhance how your body fuels your runs, meaning you can run for longer.”
Luke advised that for those looking to get into running, the best piece of advice is to start slow and gradually build yourself up. He noted, “Most people who either transition into running from other forms of exercise or who are new to running try to run as fast as they can and go from zero to five runs per week and generally try to do too much too fast. This can lead to burnout, overtraining, injury, and will make you both physically and mentally fatigued.”
Sarah reiterated the importance of remaining persistent when taking up running: “Stay consistent by scheduling regular runs, even short ones. Invest in gear; if you get comfortable shoes and clothing, then you are more likely to continue and also enjoy it.”
Source: GB News
