What are the benefits of running?

If you already run and walk regularly, this article should only strengthen your motivation to continue your regular running or walking practice. If you do not practice running or walking regularly, read this article and I hope it will convince you to start even in small doses to start.

If we had to summarize why regular physical activity such as running or walking is beneficial on a daily basis and over time (in fact throughout life), it is that our genetics allow us to adapt to a multitude of situations except one: a sedentary life coupled with a diet that is too rich. And in our modern and urban societies, it is easy to start 'eating too much and badly' and not have regular physical activity. In the long term, this type of lifestyle will lead our body not to adapt but on the contrary to gradually deteriorate, particularly at the muscular and cardiovascular levels. It is a vicious circle that sets in with potentially very serious long-term consequences in terms of physical and mental health.

Conversely, starting and maintaining regular physical activity such as running or walking is the starting point of a virtuous circle of adaptation of our body and mind which brings many benefits on a daily basis and over time.

Below is a description of the greatest benefits of running, first on a physiological level and then on a psychological level. We have listed four main ones, both on a physical and mental level:

The physiological benefits of running

• Muscle and bone strengthening : running will use a lot of muscles, especially those of the legs, hips, trunk and shoulders. The repetition of efforts during the race causes micro-tears in the muscles which, as they repair themselves, become stronger. At the same time, the mechanical stress that running imposes on the bones of the legs and spine will also lead to micro-traumas in the bones. And the body's natural response to the repetition of these impacts will be to gradually densify the bones.

• Improved cardiovascular system : By stimulating the heart, running helps to strengthen it and make it more efficient. It will gradually pump more blood with less effort. This often results in a lower resting heart rate. Running also allows for better blood circulation. And to complete the circle, a healthy cardiovascular system will also speed up recovery.

• Achieving and maintaining a healthy weight : Running requires and consumes energy. It allows you to 'burn' calories and the level of energy expended will depend on the intensity, duration and frequency of the sessions. Running also helps to increase metabolism or the number of calories 'burned' at rest. Of course, achieving and maintaining a healthy weight will also depend on the other side of the equation, that is to say, maintaining a balanced and healthy diet.

• Strengthening the immune system: Regular running has anti-inflammatory effects. It also facilitates the circulation of immune cells, those whose role is to detect and eliminate pathogens. However, be careful with ultra races or long-distance triathlons, the extreme efforts that these races require can temporarily weaken the immune system and open a window of vulnerability of several hours to several days (during which the key words will be protection, recovery, relaxation, nutrition, hydration, etc.).

The psychological benefits of running

• Better mental health and greater self-confidence: by stimulating the production of endorphins, running creates an almost immediate feeling of well-being. In the longer term, the discipline and resilience that regular practice requires, achieving goals regardless of your level after months of training, focusing on the present moment while running, reaching or maintaining a healthy weight or even the feeling of belonging to a community are all positive psychological dimensions that promote the development of better mental health and greater self-confidence.

• Stress reduction: running is often a mental break, an escape from everyday problems or just a moment of reflection, of distancing. It is also an excellent breathing exercise in addition to being an exercise that will generate endorphins, the hormones of well-being and anti-stress.

• Therapeutic effects of connecting with nature: It has been shown that contact with nature (which can be had by running in the countryside, in the forest, in the mountains or even in a park) is associated with a decrease in the level of cortisol, the stress hormone and therefore has a calming effect. Exposure to natural light also has a beneficial effect on our mood and general well-being.

• Stimulation of cognitive functions: by increasing the heart rate and therefore blood flow, running contributes to better irrigation of the brain (better oxygenation and better supply of nutrients to brain cells). The positive mental state that regular running can elicit is also conducive to better concentration and greater clarity of thought.

The list of benefits of running or walking is truly endless, both physically and mentally.

Our blog is normally titled as a wink 'I run, therefore I am'. Just for this article, it should be renamed: 'I run, therefore I am well (and I am well)'. And there is no more hesitation: in this Olympic year, everyone to running or walking!