Running is famous for improving aerobic or cardiovascular fitness, which the Cleveland Clinic describes as how effectively your heart and lungs can provide oxygen for medium-to-high intensity activity.[1] VO2 max, the maximal oxygen use during vigorous exercise, is a common metric of aerobic fitness.A higher VO2 max indicates fitness.
Cardiovascular fitness improves heart health. Running helps improve persistent high blood pressure in persons with hypertension, according to a systematic review and meta-analysis of 22 studies. Running at a moderate speed and lesser volume had the best outcomes.
Running improves mood and energy. One research indicated that running for 15 minutes (one to two miles) increased undergraduate students' energy levels more than meditation, deep breathing, progressive muscle relaxation, or guided imagery.
Running is high-impact, thus both feet leave the ground. Running may damage joints and bones, particularly in elderly runners. A JBMR Plus research examined sprinters aged 40 85's bone mineral density scans 10 years apart. Regular runners maintained and enhanced bone density, according to research. Those who cut training lost bone health.
According to the CDC, running helps reduce obesity, type 2 diabetes, heart disease, and numerous cancers. Compared to nonrunners, runners had a 28% reduced incidence of type 2 diabetes after 6.5 years in a study of over 1,000 participants.
Running may extend your life by enhancing your health and decreasing chronic disease risk. Researchers found that runners had a 25 40% lower risk of early mortality than nonrunners. The average runner lives three years longer than the average nonrunner.
Running at 5 mph burns 240 336 calories in 30 minutes, according to Harvard Health. Increasing your daily calorie burn may help you lose weight. Remember that nutrition and exercise are both necessary for weight reduction.In one study of 538 novice runners, individuals who jogged five kilometers (3.1 miles) per week without modifying their diet lost 5.6 kilos (12.3 pounds) over a year.