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Exercise - Sports - Running

No matter what your exercise goals are, whether it’s weight loss or a boost of confidence, running is a simple and cheap form of exercise.

Running

What is Running? 

Working out can have an extremely positive impact on your life. In addition to a healthy diet, exercise is the most crucial factor in maintaining a healthy wellbeing. No matter what your exercise goals are, whether it’s weight loss or a boost of confidence, running is a simple and cheap form of exercise.

The main perk of running is that it’s free! In addition to this, you can burn a large amount of calories and do it anywhere, whether that’s outside or at the gym. As an exercise it can help drastically reduce your risk of illness and disease as well as increase your self confidence.  

The benefits of running 

Since it’s a cardiovascular exercise, it gets your heart beating faster meaning you can increase your fitness level quicker. However, increasing your level of fitness is only one of the benefits running provides.

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Exercise – Sports – Running

         Running

Running FAQs

What is Running?

No matter what your exercise goals are, whether it’s weight loss or a boost of confidence, running is a simple and cheap form of exercise.

What Are The Benefits?

Since running is a cardiovascular exercise, it gets your heart beating faster meaning you can increase your fitness level quicker. However, increasing your level of fitness is only one of the benefits running provides.

What Does 30 Minutes Of Running Do?

Burn Fat. Running for 15-30 mins will get your metabolism firing and burn some serious fat, both during and after the exercise session.

Can Running Reduce Belly Fat?

Both running & walking as exercise not only help you to reduce belly fat, they also burn overall body fat and are an excellent form of exercise.

How Far Should I Run In 30 Minutes?

If you are beginning running as an exercise you should start with two to four runs per week at about 20 to 30 minutes aiming for roughly 2 to 4 miles per run.

Most people are aware that exercising is a fantastic way of getting you into shape, however there are many other benefits, both physically and mentally. So, whether running is your favourite part of the day or not, we have listed the main benefits of it to remind you of why to push through the mental barrier and get on your run. 

Improvement to your health

To increase your overall health, running is unmatched in terms of benefits. This exercise increases your good cholesterol levels whilst increasing your lung function and capacity. It has also been known to boost immune system function and reduce blood clot development risk.

You can lose weight

Running is a great workout to lose or maintain a consistent weight in addition to a balanced diet. In terms of the amount of calories burned per minute, it is relatively unmatched and only rivalled by cross country skiing!

Increases your confidence

Improving your health and losing weight are great physical benefits of running, however, many of the key benefits of this exercise are mental. The first one being boosting your self-esteem and confidence. By setting a running goal and achieving it, you will also feel a greater sense of accomplishment.

Provides a stress relief

Stress only negatively affects your mental and physical health, so much so it can cause several mood problems, reduce quality of sleep and diminish or dramatically increase your appetite. Whilst running, your body is forced to exert excess energy and therefore hormones which reduces tension and your risk of headaches.

Best running workouts 

After reading through the key benefits of running, it’s likely that you want to know where to begin! Whether you’re a complete beginner or a running enthusiast, there are 5 main goals to bear in mind when completing your running workouts. 

We have detailed the top 5 running workouts with an example of how they can be completed. The main exercises include short runs, long runs, interval runs, hill runs and recovery runs. 

  • Short run. 

These shorter to moderate runs should account for the majority of your miles and completed at a pace that feels natural to you. They are not meant to be overly challenging and in turn help your basic aerobic endurance. An example of this type of run would be completing 5 miles at a natural pace.

  • Long run. 

The main goal of this workout is to increase your base distance that you can cover on your shorter runs. By improving your endurance gradually you should not feel limited by distance at races. Long runs should be completed at a slightly slower pace than short runs, but a pace that still feels natural. An example of this type of run would be completing 10 miles at a slightly slower pace.   

  • Interval runs. 

This exercise should be completed in a short burst of intense exercise followed by slightly longer periods of running at a slower pace. The high-speed intense periods should push you to your limit to the point where you’re gasping for breath. This type of run boosts your efficiency and resistance to fatigue. An example of this type of run would be a warm up followed by 5x1000m sprints with jogging intervals in between.

  • Hill runs

This run describes a type of interval training whereby the intense bursts of exercise are uphill with longer recovery periods in between. Thes aim to increase aerobic power and pain tolerance. An example of this type of run would be 10×45 second hill runs with 2 minutes recovery in between sets.   

  • Recovery run

Sometimes known as an easy run, these short workouts are completed at an easy pace and aim to add mileage to your training following an intense workout the day before. These help you to control the amount you’re pushing your body to prevent injury and fatigue. A recovery run can be done at any pace that is comfortable. An example of this type of run would be 3 miles at a slower pace following an intense run the day before.

Running

Running With The Kenyans

Whether running is your recreation or your religion, Adharanand Finn’s incredible journey to the elite training camps of Kenya will captivate and inspire you, as he ventures to uncover the secrets of the fastest people on earth.

Running

Ultramarathon Man

Ultrarunning legend Dean Karnazes has run 262 miles (the equivalent of ten marathons) without rest. He has run over mountains, across Death Valley, to the South Pole, and is probably the first person to eat an entire pizza while running.

Running

Once a Runner

Once a Runner is a novel by American author John L. Parker Jr. and was first published in 1978 by Cedarwinds. In Once a Runner, Parker illustrates the hard work and dedication that is required of an elite runner.

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