RUNNING AND EFFECTS ON HEALTH

Running on a regular basis has more benefits than simply staying active. The benefits of running have an immediate and long term effect on your health and general well-being. According to MayoClinic.com, the long term and short term benefits of running are equal for everyone, regardless of gender, age or physical condition. Before implementing a running routine talk with a doctor, especially if you have medical concerns

Running engages most parts of the human body in high-impact movements. This exercise increases your heart rate, burns calories and strengthens leg, arm, and core muscles. Each person is capable of different distances and paces while running. If you find that you are unable to run and talk at the same time you need to slow down your pace. The more you run, the greater capacity your lungs will have. Over a few weeks, increase the distance and pace of your run to continue to develop your running skills.

A number of studies have suggested that a "moderate" running regimen -- a total of two to three hours per week, according to one expert -- appears best for longevity, refuting the typical "more is better" mantra for physical activity.

The researchers behind the newest study on the issue say people who get either no exercise or high-mileage runners both tend to have shorter lifespans than moderate runners. But the reasons why remain unclear, they added.

The new study seems to rule out cardiac risk or the use of certain medications as factors.

"Our study didn't find any differences that could explain these longevity differences," said Dr. Martin Matsumura, co-director of the Cardiovascular Research Institute at the Lehigh Valley Health Network in Allentown, Pa.

Matsumura presented the findings Sunday at the American College of Cardiology's annual meeting in Washington, D.C. Studies presented at medical meetings are typically viewed as preliminary until published in a peer-reviewed journal.

Matsumura and his colleagues evaluated data from more than 3,800 men and women runners, average age 46. They were involved in the Masters Running Study, a web-based study of training and health information on runners aged 35 and above. Nearly 70 percent reported running more than 20 miles a week.

The runners supplied information on their use of common painkillers called NSAIDs (nonsteroidal anti-inflammatory medications such as ibuprofen and naproxen/Aleve), which have been linked with heart problems, as well as aspirin, known to be heart-protective. The runners also reported on known heart risk factors such as high blood pressure, high cholesterol, diabetes, family history of heart disease and smoking history.

Short Term Benefits

Short term benefits from running include increased mental clarity, a boost in energy and improved sleep. Running stimulates the brain chemicals serotonin, dopamine and endorphins that make you feel relaxed and happy. This can improve self-esteem and confidence, reports MayoClinic.com. These chemical releases also cause an increase in your energy levels. More oxygen is delivered to your tissues, improving sustainability. Running regularly can also improve your sleep, especially if you have trouble sleeping.

Long Term Benefits

Running on a regular basis can prevent certain diseases, such as stroke, diabetes and heart disease. Running burns a lot of calories, which can contribute to consistent weight loss. Losing weight can help lower blood pressure, blood sugar and blood cholesterol. Running might also promote living a long life, when combined with a diet low in saturated fat. A 2012 study conducted by the American Academy of Sports Medicine concluded that people who ran 20 miles weekly had a 19 percent decrease in the risk of death, according to TheHeart.org.

It's obvious that taking advantage of the runner's high has a number of mental health benefits. People who experience this euphoric feeling while running report being totally relaxed, happy, energetic, and satisfied with themselves. Running also releases serotonin, which is a natural mood lifter. If you struggle with depression, stress, or lethargy, running is a great way to naturally lift your spirits and release all of the negative energies associated with feelings of sadness.

Mental benefits unrelated to chemical releases within the body include a sense of freedom when running, the ability to make a different circle of friends by joining a running club, and improving your overall appearance and fitness levels which aids in building confidence. Runners who network and increase their social contacts receive greater mental health benefits than those who run independently. A support system is always beneficial and can help increase feelings of self-worth and importance. While experiencing the runner's high is one of the best ways to feel happy and relaxed, running provides a number of mental health benefits that can seep into your everyday life.