Running: Is this workout worth it?
As little as five to 10 minutes of moderate intensity running each day is enough to extend a person’s life by several years and reduce their risk of premature mortality by 25 to 40 per cent.
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If you’re interested in trying out running as your go-to workout, it’s pretty easy to get started: all you need is a pair of shoes and a place to go. As something that can be done on a whim or something that can be planned months in advance, the variation in style, training, and performance has led to approximately 621 million runners around the world.
Running comes with a ton of initial benefits for those who were previously more sedentary, but there is also a risk of injury involved for any first time activity.
When people started running as a workout
Of course, it’s difficult to pinpoint exactly when recreational running started. The earliest known records of running as a sport come from Ireland in 1829 BCE, during an annual festival held to commemorate the death of the Irish goddess and queen Tailte, according to Johns Hopkins News-Letter. Attendees were challenged to feats of both physical and mental fitness, including running, acting and hurling.
In modern North America, the societal concept of running purely for exercise started in the United States in the 1960s, according to Vox. Supposedly, Bill Bowerman, a running coach at the University of Oregon and one of the co-founders of Nike, was introduced to jogging on a trip to New Zealand.
Just in the United States, roughly 60 million people participated in running, jogging, or trail running in 2017, according to data collection agency Statista.
Benefits of running as a workout
Since the exercise is considered both a cardio and a weight based exercise (at least for the legs), it can help with developing strong bones, according to the Australian state of Victoria. With that bone development comes muscle growth, plus calorie burning and the aforementioned cardiovascular benefits.
According to a study published in Progress in Cardiovascular Disease, even as little as five to 10 minutes of moderate intensity running each day is enough to extend a person’s life by several years and reduce their risk of premature mortality by 25 to 40 per cent, when compared to people who do not run at all. Those benefits can fit with other running based activities — everything from tennis to a brisk walk.
Downsides of running
Like with any other form of exercise, too much, too soon can be detrimental to your health.
Running puts significant pressure on the knees as you’re essentially doing a small jump with each step. It’s important to check one’s form to avoid injuries and pain, according to Runner’s World.
The wrong type of shoes can also increase the risk of injuries, whether they be blisters or sprained ankles, the government of Victoria writes. It’s also critical to dress for the weather. As running is primarily an outdoor activity, athletes are at the will of the weather and should prepare appropriately with sunscreen, hats, and lightweight clothing in the heat. During the colder months, thermal layers and shoes with the right traction are best to keep muscles warm.
Running on its own can also increase risk of muscle injuries, so it’s best to balance out a running workout with some stretching and strength training.
Is it right for me?
Running is an adaptable activity that can suit many different types of workouts — from HIIT to endurance.
For best results, start small — like a 30 minute walk peppered with some 1-minute running segments — and slowly increase the amount of time spent running. There are many different beginner running plans, like the straight forwards or the downright entertaining, so check around to see what best fits your interests and your wallet.
Provided you stay within your comfort zone, stay properly hydrated and start off easy, running can be an excellent addition to a healthy lifestyle.
Chris Arnold is a Toronto-based writer.
