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Anyone can do it
Running is accessible. Almost anyone can put on a pair of trainers and become a regular runner, although you might need to start with walking and build up speed gradually.
You should speak to your GP before you start to exercise if you have a potential health complication such as heart disease, high blood pressure, back problems, arthritis, osteoporosis, joint pain or diabetes, or if you are recovering from an illness. However, don't assume that your illness will stop you being active. It may be more important than ever that you exercise, as this can help you to recover.
It's practical
Running is cheap and easy. You don't need a lot of expensive equipment, just a decent pair of trainers and, for women, a sports bra. There are no membership fees: you can run anywhere that's safe to walk. Parks, pavements and local scenic spots are all free. It's time-efficient too because you can head straight out and don't need to travel anywhere before you can start.
It keeps you fit
Running is a form of cardiovascular exercise - exercise that gets your heart beating faster. It will reduce your risk of heart attacks, angina, high blood pressure and stroke.
But running is not just good for keeping you out of hospital; it will also make you fitter. Fitness is a measure of the ability of your heart and circulation to deliver oxygen to your working muscles, and your muscles' ability to use the oxygen supplied. The technical name for fitness is aerobic capacity or VO2.
Running and other forms of cardiovascular exercise are a great way to increase your aerobic capacity, because they raise your heart rate, giving your heart muscle an effective workout and improving your circulation. Increased aerobic capacity will make everyday activities, such as running for a bus or walking up the stairs, easier.
It helps manage weight
Running is a great way to stay in shape. A person weighing 60kg burns an average of 300 calories per half hour of 10 minute mile running, using more energy than many other forms of exercise. For example, the same person doing half an hour of moderate cycling would use around 180 calories.
Once you start running regularly, your body composition will change. You will lose fat and your lean muscle tissue will build up. Remember that muscle weighs more than fat, so if slimming down is your goal, it's probably better to judge improvements by the fit of your clothes than by weighing yourself.
It's good for your bones
Running, along with other weight-bearing exercise, helps to build strength in your bones. This can delay osteoporosis, a condition in which bones lose their density, resulting in an increased risk of breaking a bone. Running is especially beneficial for teenagers, whose bones are still developing, although it may also help to slow down the natural loss of bone density in adults that happens with age.
It's good for your mind
Running can be good for your mind as well as your body. There are many benefits of exercise for mental health. For example, it can treat depression and may even help people affected by anxiety disorders, phobias, stress and panic attacks.
Runners sometimes talk about the "runner's high" - feelings of elation, energy and a sense of harmony during or after a run. There is debate as to whether this really exists, because evidence is based only on what runners say. It has been put down to the release of endorphins, the body's natural painkilling hormone, but the problem with this theory is that endorphins don't cross into the brain. Another theory claims that the feelings of wellbeing after a run are due to the release of natural cannabis-like chemicals.
Whether you want to go in search of the "runner's high" or not, there is plenty of evidence that exercise raises mood and self-esteem, improves sleep and relieves stress. A single run at lunch time is enough to lower your stress levels.
It gives you time out
Many runners view their regular runs as time to escape from a hectic lifestyle. The fresh air, rhythmic pace and regular breathing are relaxing, and running alone or with friends can give you the feeling of freedom and leaving your troubles behind you.
Anything else?
If all that's not enough, remember that running is a free mode of transport, with no traffic jams, late trains or crowded buses.
Is there a downside?
Running mainly uses the muscles in the legs, although the upper body is used to balance and maintain posture. Make sure you do some upper body workouts such as free weights in order to maintain a balance of strength between your upper and lower body. Doing cross-training (other types of exercise besides running) can also strengthen the muscles in your legs and help prevent running injuries such as knee problems.
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